What Is Omega-3 And What Is It Used For?

There are healthy fats that are important for the body, which the body cannot produce, so they are acquired through food, such as Omega 3, explains nutritionist Iris Cotto, coordinator of the Food and Nutrition Advisory Center, Ceaan, of Usac, who adds that these are essential fatty acids, their chemical structure is what makes them have important health benefits.

Some studies recommend consuming more omega-3 fatty acids through fatty fish, such as salmon, sardines, and mackerel, to prevent migraine episodes, says neurologist Dr. Amaal Starling, a headache and migraine expert at Mayo Clinic in Phoenix.

The expert clarifies that the most disabling and frequent headache disorder is migraine, which affects more than one billion people worldwide: 1 in 5 women, 1 in 11 children, and 1 in 16 men.

And in the fourth decade?

From the age of 40, a phase of oxidation or aging, or acidification, naturally begins, and this occurs because one lives a more active work life, and has a poor diet; even, some patients due to age require chemical medications, have acute or chronic constipation, explains Dr. Doris Ortiz de Motta, specialist in biological and nutritional medicine, from the Rhino’s Relax Center clinic.

These acids slow down the degenerative neuronal processes that occur in old age, such as Alzheimer’s. They also help improve neurotransmission, which is related to the general functioning of our body and particularly to mood, improving general well-being: lower risk of depression, quality of sleep, and mental performance.

At the same time, they have an anti-inflammatory effect, which is particularly important in diseases such as arthritis and osteoarthritis. Inflammation is also linked to the immune system, so omega-3s play an important role in our defense system.

Many studies show that a good consumption of omega 3 contributes to having better levels of blood glucose, insulin, cholesterol, and triglycerides, which makes there less predisposition to developing diabetes and dyslipidemia, explains Cotto.

These improved levels of lipids or fats in the blood (cholesterol, triglycerides) also contribute to heart health, as they prevent cardiac overexertion.

Omega-3s are also involved in the production and regulation of hormones and are involved in skin health: they improve the barrier function, reduce damage caused by UV radiation, and help maintain skin quality, which is important in wound healing and the appearance of wrinkles, says Cotto.

It is also often prescribed in capsule form for patients who need to lower triglycerides and cholesterol and prevent the formation of blood clots, Ortiz explains.

Before being born

Omega-3 helps the formation of the brain and nervous system in babies. This is from embryonic development. Therefore, it is important for pregnant women and those who are breastfeeding to consume this type of fat, explains nutritionist Cotto.

Children who have had a good supply of omegas during embryonic development and in the first months of life have greater cognitive abilities and memory.

Eat this

Foods that are a source of Omega 3 are mainly marine, fish (mainly tuna, salmon, and sardines), shellfish, and algae.

Among the plant sources, soybean oil, linseed oil, canola oil, sesame oil, and avocado stand out. It can also be found in chia and linseed seeds, nuts in general, almonds, walnuts, peanuts, and sesame seeds.