Commonly known as "fat", fatty acids (GA), according to the I Guideline of the Brazilian Society of Cardiology, can be divided into saturated and unsaturated.
Liliane Oppermann, MD, a specialist in nutrition by ABRAN (Brazilian Association of Nutrology), explains that the main saturated fatty acids are found in milk and its derivatives, animal fat (red meat), palm oil and coconut oil.
? Unsaturated GAs can be classified as mono or polyunsaturated, they are those rich in omega and that are very good for health. The main sources are: olive oil, oilseeds and seeds, such as chia, flaxseed ?, adds the expert.
Among fatty acids is omega-3, which is very much associated lately with a healthier diet. But do you really know why it is important?
Fabiana Honda, nutritionist Patrícia Bertolucci Consultoria, points out that omega-3 is a type of essential fat, ie the body does not produce it, but needs it to maintain health. It is important for brain function as well as normal growth and development. Children who did not get adequate amounts of omega-3 from their mothers during pregnancy are at higher risk of developing vision and nerve problems?
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Liliane adds that omega-3 fatty acids have numerous effects on metabolism, which can influence the control of blood pressure and the prevention of heart disease.
The nutritionist Fabiana also explains that there is omega-3 of animal origin and vegetable origin. Eicosapentaenoic acid (EPA) and docosaexaenoic acid (DHA) are found in cold-water fish, and alpha linolenic acid (ALA) is found in plant-based products such as flaxseed, flaxseed oil, pumpkin seed and walnuts. ?, he says.
Nutrologist Liliane adds that animal omega is better absorbed by the body when compared to plant omega. "The amount ingested from sources solely of plant origin has to be much larger compared to the intake of animal origin," he says.
Liliane recalls that omega-3 can be consumed through food and supplementation. But it is easily found in food. The best source of omega-3s are fish, especially sardines and salmon. If consumed three times a week, we can already meet the needs of omega-3 ?, says.
Below you will find all the information about this fatty acid and understand why omega-3 and omega-6 should be in balance in the human body.
Read also: 10 Ways to Take Care of Your Heart Health
Omega-3 Benefits
Reduces inflammation: Omega-3 food sources are known to help reduce inflammation in the body.
Protects against chronic diseases: Fabiana points out that research shows that omega-3, in addition to reducing inflammation, can help lower the risk of chronic diseases such as cardiovascular disease, cancer and arthritis.
Lowers cholesterol: It helps promote HDL (good cholesterol) levels and LDL (bad cholesterol) levels. It can also reduce triglyceride levels.
It is brain ally: Omega-3 is very present in the brain and is important for cognitive improvement, especially for individuals with attention deficit, as explained by nutritionist Liliane. "It also improves memory," he adds.
Some contradictory studies have shown that omega-3 may still benefit people with depression, lupus, osteoporosis, cognitive decline, skin problems, inflammatory bowel disease, asthma, macular degeneration (part of the retina responsible for the perception of details). , menstrual cramps and children with attention deficit / hyperactivity ?, highlights Fabiana.
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How to Find Out If You Need Omega-3 Supplementation
Fabiana explains that some symptoms of omega-3 deficiency include:
- Fatigue;
- Memory worsening;
- Dry skin;
- Cardiovascular problems;
- Depression or mood swings.
The individual must first go to a nutritionist or physician nutrition doctor to evaluate a number of factors to start supplementation. One of the causes is memory failure, in addition to attention deficit and inflammatory conditions ?, adds Liliane.
A common question is: Does consuming capsules have the same benefits as consuming omega-3 in foods?
For Liliane, the food "always comes out to the advantage, because it always adds cofactors like vitamins and minerals, which are favorable to the body," he says. "But if handled in a place of trust where the product comes with a report proving the origin of omega, can be consumed bringing all the advantage to the individual," he adds.
About the optimal amount of omega-3 consumption, Fabiana explains that there is no established dose. The American Heart Association (AHA) recommends for healthy adults with no history of cardiovascular disease to eat fish at least twice a week. For the case of supplementation, the ideal would be to consult a professional ?, says.
Liliane adds that the recommended average is 1000mg of omega 3 a day. Check out the gallery below for some commercially available omega 3 supplements:
Omega-3 Fortvitta for R $ 29,90 at Natue
Omega-3 Probiotics for R $ 52 on Body Mania
Omega-3 Kit for R $ 80 at Mais Saúde e Beleza
Now Foods Omega-3 for R $ 28,59 at Evitamins
Omega-3 Nutranecta for R $ 32.10 at Emporium Apis Botany
Omega 3 Vit Gold for R $ 57,13 at Ultrafarma
Omega-3 EPA for R $ 83.80 at Natue
Fish Oil for R $ 193,40 at Natue
Omega-3 Nitech Nutrition for $ 29.90 at Health Now
Omega-3 Vitaminlife for R $ 62,50 in Good Health Supplements
Om3 Vhita 120 capsules for R $ 130 at Projeto Vhita
Contraindications / adverse effects of omega-3
Nutritionist Fabiana talks about omega-3 contraindications / care:
- People with a clotting problem or who use anticoagulant medications should use caution as high doses of omega-3 may increase the risk of bleeding.
- People who use any other medication also need guidance before they start consuming omega-3 supplements.
- In some people omega-3 supplementation can cause gas, bloating and diarrhea.
- People with macular degeneration and risk of prostate cancer should avoid ALA supplements (found in plant products), as this type of omega could increase the risk of these diseases, but studies are not yet conclusive.
"We also need to make sure that omega-3 source foods / supplements are free of contaminants such as heavy metals, dioxins and PCBs," says the nutritionist.
Fabiana adds that excessive consumption of omega-3, more than 3 g per day, may increase the risk of hemorrhagic stroke.
Omega-3 Rich Food
Liliane points out that the main source of animal omega-3 is fish. ? Among them, sardines and salmon are the most omega. Already the sources of plant origin with more omega, are oilseeds and flaxseed ?, he says.
Fabiana points out that omega-3 can be found in fish such as salmon, tuna, sardines, krill (a type of shrimp), in some algae and in plants like flaxseed. Below she cites the amount present in some foods:
- Fresh Salmon (100 g): 0.4 g EPA and 0.4 g DHA.
- Canned sardines in oil (100 g): 0.4 g EPA and 0.4 g DHA.
- Canned tuna in oil (100 g): 0.03 g EPA and 0.2 g DHA.
- Raw hake (100 g): 0.03 g EPA and 0.1 g DHA.
- White hake (100 g): 0.2 g EPA and 0.4 g DHA.
It is noteworthy that the consumption of salmon, however, has generated some controversy. This is because much of it originates from nurseries in Chile, Canada, the United States and northern Europe, which significantly reduces the important nutritional qualities of this type of fish.
Anyone wishing to enjoy the benefits of true salmon (raised in the wild) must make sure that the food comes from. Unfortunately, there is no requirement from Anvisa for labels to identify whether the fish was bred in captivity or natural, but many packages bring the country of origin. The most suitable are from Alaska and Russia. Already the worst? are from Chile, USA, Canada and Europe.
Omega-3 and Omega-6: How to Balance Consumption
It is crucial for people to know that there must be a balance between omega-6 and omega-3 consumption. Liliane explains that the balance between these two types of? Fats? confers a protective metabolic effect on the body, being ideal the ratio of 3: 1 (from omega-6 to omega-3). This is because omega 3 is more easily metabolized by the body than omega 6. That is, if consumed in the same amount, the body will prioritize omega-3, not ingesting the necessary values of 6.
"But with the large increase in processed foods (refined oils), along with the low consumption of foods of plant origin and fish, this ratio has gone from 10: 1 or 20: 1, which is extremely harmful to health," adds the nutrologist.
Fabiana points out that omega-6 is present in most vegetable oils such as palm, soy, canola, sunflower and corn."And these oils are widely used, both in cooking and in industrialized products, so the current high consumption," he says.
To maintain balance, the nutritionist guides:
- Priority must be given to olive oil;
- Prioritize the consumption of fish, whole grains, fruits and fresh vegetables;
- Avoid excess red meat and poultry;
- Avoid industrialized products;
- Avoid preparations made with too much oil.
You now know the benefits of omega-3 and are aware of the importance of balancing it with eating omega-6. And the best way to do this is to consult a nutritionist, who will indicate a diet that is appropriate to your needs / goals, always prioritizing your health in general.
Basics of Omega 3 Fatty Acids (April 2024)
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