Omega-3 Fatty Acids: Benefits, Daily Requirements and Food Sources for a Healthy Heart and Body

2023-06-05 05:07:13

fatty acids omega-3 They have fundamental properties in the body and are of great help since they are intended to fight some diseases that generally appear over the years. They are also beneficial since it reduces cholesterol and blood pressure, but it also provides other very important benefits.

WHAT IS THE NECESSARY AMOUNT OF OMEGA-3 IN HUMANS?

According to the National Institutes of Health (NIH), these are the recommended daily amounts for alpha-linolenic acid (ALA). They are expressed in grams (g) and the amount will depend on age and sex.

• From birth to 1 year: (0,5 g)
• Children from 1 to 3 years: (0,7 g)
• Children from 4 to 8 years old: (0,9 g)
• Children from 9 to 13 years old: (1,2 g)
• Girls from 9 to 13 years old: (1,0 g)
• Adolescents (males) from 14 to 18 years old: (1,6 g)
• Adolescent girls from 14 to 18 years old: (1,1 g)
• Adult men: (1,6 g)
• Female adults: (1,1 g)
• Pregnant women and adolescents: (1,4 g)
• Women and adolescents who breastfeed: (1,3 g)

WHAT ARE THE BENEFITS OF OMEGA-3 IN THE HUMAN BEING?

• Omega-3s are good for the heart and blood vessels in several ways.
• They lower triglycerides, a type of fat in the blood.
• They decrease the risk of developing irregular heartbeats (arrhythmias).
• Prevents the buildup of plaque, a substance that comprises fat, cholesterol, and calcium, which hardens and blocks arteries.
• They slightly help lower blood pressure.

Likewise, health specialists are still discovering all the possible benefits of omega-3 fatty acids, although they also point out advantages against depression, inflammation and ADHD.

WHAT FOODS CONTAIN OMEGA-3?

Although there are supplements that are sold in the market, obtaining Omega 3 from food is always more advisable, according to what doctors say. Here is a list to keep in mind:

• Fish: salmon, sardines, herrings, and anchovies.
• Seafood: all but clams and cockles contain a lot of omega 3.
• Linen or chia seedlings: They are the ones that present it in the highest concentration.
• Peanut: It is an easy food to incorporate into the daily diet, either as a snack or as peanut butter.
• Soybean, canola or walnut oil: they can be incorporated as a dressing for salads.
• Nuts: with nuts leading the way as a source of these fatty acids.
• Whole grains and some vegetables: Although they do not contain this fatty acid in high amounts like fish, it is good to incorporate them into the daily diet.

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