Omega 3: Properties
Benefits of Omega 3 fatty acids for health were first observed in the 1970s when scientists realized that the Greenland native population had a low incidence of cardiovascular disease and rheumatoid arthritis despite having a high fat diet. Scientists thought the type of fat they consumed, from marine animals, could be a determining factor. Since then, many studies have confirmed that fish omega 3 fatty acids have a potent effect in reducing the risk of cardiovascular disease.
Omega 3: DHA and EPA
The most important Omega 3 fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). They are found in a 50:50 or 60:40 ratio in fish. They are essential nutrients for cell membranes, improve flexibility and communication between cells and help proper cellular metabolism. It is found in high concentrations in the brain and nervous system and is necessary for the protection of neurons and improve neuronal transmission.
Properties of Omega 3 for the heart
According to studies, omega 3 fatty acids benefits for heart are:
- Prevents arrhythmias
- Reduces atheroma plaques of artery walls
- Decreases blood coagulation
- Reduces blood cholesterol and triglyceride levels
- Reduces inflammation.
Properties of Omega 3 to reduce osteoporosis
Omega 3 fatty acids also help increase bone density. The incidence of osteoporosis is lower in populations that consume a lot of fish, such as Asians, compared to Europeans who consume calcium-rich foods.
Properties of Omega 3 in the treatment of psoriasis
They are also beneficial for the skin. The indigenous population of Greenland hardly suffers from psoriasis. Laboratory studies have shown that omega 3 fatty acids suppress the excessive proliferation of epithelial cells causing psoriasis.
On the other hand, there is scientific evidence that Omega 3 fatty acids reduce insulin resistance in diabetic patients. It reduces inflammation in patients with rheumatoid arthritis, ulcerative colitis and Crohn's disease.
Omega 3 rich foods
- Canons
- Hemp oil
- Linseed oil
- Chia seeds
- Walnuts
- Soy
- Mackerel
- Sardines
- Anchovies
- Herring
- Wild Salmon (No fish farm)