Omega-3s provide a range of health benefits. They protect cardiovascular health by reducing triglyceride levels in the blood, lowering blood pressure, and preventing clot formation, which translates to a lower risk of heart disease. Additionally, they improve brain health and reduce the risk of depression, especially during pregnancy, as they contribute to the cognitive development of the baby.
On the other hand, Omega-3s have been shown to reduce blood pressure in people with hypertension, thereby decreasing the risk of cardiovascular diseases. It is even suggested that their consumption is associated with a lower risk of certain types of cancer, such as colon, prostate, and breast cancer; although more research is needed in this area.
Moreover, these fatty acids benefit bone and joint health by improving bone density, decreasing the risk of osteoporosis, and alleviating joint pain. Regarding skin health, they help maintain skin hydration and elasticity, reducing the risk of acne and signs of premature aging.
To obtain Omega-3, it is advisable to incorporate foods rich in these nutrients into the diet. There are different sources, such as fatty fish, seeds, nuts, vegetable oils, fortified foods, and dietary supplements. The main types of Omega-3 are ALA, EPA, and DHA, present in different foods and with specific health benefits, such as anti-inflammatory properties, eye protection, and brain development.
It is important to note that while Omega-3 consumption is safe and beneficial in appropriate doses, in excess it can cause undesirable side effects, such as an increased risk of bleeding or interactions with certain anticoagulant medications. Therefore, it is recommended to consult a healthcare professional before taking high doses of supplements. These nutrients are essential for health since the body cannot produce them on its own, making their inclusion in the diet fundamental for maintaining a healthy lifestyle.
