Omega 3: What are they for, benefits and side effects
Omega 3 is a category of fatty acids that are essential for our body and play a vital role in heart health. Omega-3 intake can help prevent cardiovascular disease by reducing LDL and VLDL cholesterol levels. If consumed regularly in the diet, through proper nutrition or through supplements, omega 3 can help maintain good overall health.
What are omega 3s?
They are a category of essential polyunsaturated fatty acids, which means that the human body is not able to synthesize them on its own, but must be taken through the diet or through specific supplements .
They play a fundamental role in our health and are associated with various benefits, especially for the heart. However, the intake of omega 3 could have some contraindications and is therefore not recommended - unless previously indicated and supervised by a doctor - for allergic subjects and patients taking anticoagulant drugs, such as, for example, heparin.
Let's find out what benefits they can bring and the possible contraindications.
Properties of Omega 3: What are they for?
Regular consumption of omega 3 ensures a healthy and balanced lifestyle, because these acids offer a wide range of beneficial properties, thanks to EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
EPA is primarily associated with heart health. In fact, it can reduce triglyceride levels in the blood, and help reduce cardiovascular risks associated with abnormal values.
DHA, on the other hand, is essential for normal brain function, and is also useful for eye health.
Contraindications and side effects of omega 3
Omega 3s are considered safe when taken in recommended doses. However, there may be some contraindications and potential side effects to consider.
There is no clear scientific evidence that omega-3s cause liver damage when taken in the right amounts, but, in some cases, there is a possible association between the intake of very high doses and liver problems.
In addition, omega-3s can interact with some drugs, such as those for cholesterol, altering their effectiveness and causing unwanted consequences. Among the potentially harmful effects of omega-3s, their anticoagulant impact (i.e. the slowing down of blood clotting) is also reported, as well as the triggering of allergic reactions and gastrointestinal disorders.
How to take omega 3
Omega 3s are a class of essential fatty acids, known for their many benefits, which, however, cannot be synthesized autonomously by the human body. It is essential, therefore, that they are taken either through a balanced diet or through specific supplements, to support the health of the heart, brain, joints and more. Before making significant changes to your diet or starting to take supplements, it is, in any case, essential to always consult a medical professional.
Natural intake through diet
There are quite a few foods that contain omega 3, on the contrary: on our tables we find a variety of dishes rich in these essential fatty acids. It is possible, therefore, to take them naturally with a diet based on fatty fish, such as salmon, tuna, sardines, herring and trout. Experts recommend at least two portions of blue fish a week, precisely to have an adequate intake of omega 3.
Seeds such as chia, hemp and walnuts, integrated into the diet through salads, cereals and snacks, also contribute significantly to diversifying the intake of omega 3. Flaxseeds are another excellent plant source of omega 3: add them to yogurt, cereals and smoothies in your daily diet. Finally, try flaxseed oil as a dressing for salads or vegetables.
Food supplementation
For those who do not eat fish regularly or prefer a more intense intake, there are omega 3 supplements: capsules with a multi-nutrient formulation based on Omega 3 fatty acids contained in fish oil.
You can also opt for concentrated omega 3 supplements, which with their EPA and DHA content are excellent for supporting the well-being and normal cardiac and cerebral function of the body: these are soft capsules that are easy to swallow, to be taken from 1 to 3 quantities per day.
Finally, vegetarian or vegan diet lovers can try omega 3 supplements derived from seaweed, free from animal derivatives and very effective for the health of the heart, brain and joints. The Swisse line offers a wide range of wellness products, all to be discovered!
Sources :
https://www.humanitas.it/enciclopedia/integratori-alimentari/omega-3/
https://www.issalute.it/index.php/la-salute-dalla-a-alla-z-menu/a/acidi-grassi-omega-3
https://www.santagostino.it/it/santagostinopedia/omega-3
https://www.gavazzeni.it/enciclopedia/integratori-alimentari/omega-3/