The virtues of omega-3 fatty acids are known to the general public since the 90's. Many research have reported of their importance to the health, physical, cardiac and mental status of individuals. But what are the benefits of omega-3 fatty acids? And where to find them?
Definition of omega-3 fatty acids
Health Canada offers this definition : "fatty acids, omega-3 fatty acids are a unique type of polyunsaturated fatty acid (PUFA) that are essential to our health that we need to include in our diet because our body can't produce them.
Intervention studies controlled in humans indicate that omega-3 fatty acids in food are a source of essential fatty acids to better health and contribute to the prevention of cardiovascular disease and of the treatment of chronic conditions.
We find the omega-3 fatty acids in three main forms, namely alpha-linolenic acid (ALA) shorter-chain acids and eicosapentanoïque (EPA) and docosa-hexainoïque (DHA) long chain. "
The omega-3 fatty acids and the heart
Many clinical studies conclude that omega-3 fatty acids decrease the risk of heart disease. In addition to preventing the formation of clots in the blood (often responsible for the heart attack of a myocardium), they reduce the rate of triglycerides, which reduces the risk of vascular disorders. The omega-3 fatty acids also contribute to the decrease of the blood pressure and cholesterol levels, in addition to stabilize the heart rhythm.
Good overall operation
If the heart goes out to the winner of a regular consumption of omega-3 fatty acids, the remainder of the body also derives benefits.
A regular consumption of these fatty acids improves the functioning of the kidneys, increases energy levels in humans, in addition to defend the body against external aggressions.
Researchers have also found that the consumption of a fish oil supplement to improve the quality of life of people with inflammatory conditions, including rheumatoid arthritis and rheumatic problems.
Also, studies have shown that sufficient daily intake of omega-3 fatty acids helps to soften the skin, in addition to being effective for the relief of the victims of psoriasis and eczema.
Against cancer?
In addition to being beneficial for the heart, omega-3 fatty acids would have an impact on the prevention and treatment of certain cancers. The French studies have observed better outcomes in the treatment of breast cancer by radiation therapy in those who consumed polyunsaturated fat. In some cases, it has even recorded a regression of 60 % of the tumors after only 12 days of treatment. The researchers also observed a deficiency in DHA in women with tumors in the breast that are resistant to traditional treatments.
The omega-3 fatty acids would also be effective to prevent and help in the healing, cancers of prostate and colon cancer.
Omega-3 fatty acids and weight loss
Even if the studies are contradictory, some researchers suggest that the daily consumption of omega-3 fatty acids, if it is associated with the practice of physical exercises regular, promotes weight loss in humans. In some, the reduction in body fat of 14 %: a result that is non-negligible.
Omega-3 fatty acids and pregnancy
You are pregnant or want to become one? A daily intake of omega-3 fatty acids promotes the development of DHA in the brain of the fetus and new-born breast-fed. This acid also promotes intellectual development in children, and adults, in addition to increasing visual acuity.
Mental health
Although the studies in this direction are at the embryonic stage and challenged, the omega-3 has the ability to reduce the risk of developing certain mental illnesses including depression, anxiety, as attention deficit hyperactivity in children.
Deficiencies in omega-3 fatty acids have been associated with an increased risk of mental disorders such as dyslexia, dementia, bipolar disorder, and schizophrenia.
Finally, researchers from the University of Laval (Quebec) argue that the consumption of omega-3 fatty acids reduces the risk of developing Alzheimer's disease, in addition, to reduce the symptoms.
The best sources of omega-3 fatty acids
Fish and seafood, especially salmon, mackerel, sardines, herring and tuna provide an excellent source of omega-3 fatty acids.
Oils of vegetable origin (rapeseed, walnut, soya)
The salad
Spinach, rabbit
The oie
The horse
The yolk of the egg
And the supplements?
You'll also find omega-3 fatty acids in various food supplements available in pharmacies. In addition, many manufacturers add to their products
Assess the
needs many researchers to estimate that 500 mg the intake of necessary omega-3 fatty acids for an adult. By doing this, the risk of heart disease would be reduced from 30% to 35%, nothing less. Have you taken your daily dose?