Fatty acids Omega 3 They have fundamental properties in the body and help a lot in fighting certain diseases that are common over the years. They are beneficial because it lowers cholesterol and blood pressure, but it also provides other very important benefits.
What is the required amount of omega-3 in humans?
According to the National Institutes of Health (NIH), these are the recommended daily allowances for alpha-linolenic acid (ALA). They are expressed in grams (grams) and the amount depends on age and gender.
- From birth to 1 year: (0.5 g)
- Children between 1 and 3 years: (0.7 g)
- Children between 4 to 8 years: (0.9 g)
- Children aged 9 to 13 years: (1.2 grams)
- Girls aged 9 to 13 years: (1.0 g)
- Adolescents (Male) between 14 and 18 years: (1.6 grams)
- Adolescent girls between 14 and 18 years: (1.1 grams)
- Adult males: (1.6 grams)
- Female Adults: (1.1 grams)
- Pregnant women and adolescents: (1.4 grams)
- Breastfeeding women and adolescents: (1.3 grams)
What are the benefits of Omega-3 in humans?
- Omega-3s are good for the heart and blood vessels in many ways.
- They lower triglycerides, a type of cholesterol in the blood.
- They reduce the risk of developing irregular heartbeats (arrhythmias).
- Prevents the formation of plaque, a substance composed of fat, cholesterol and calcium, which hardens and blocks arteries.
- They help lower blood pressure a little.
Likewise, health experts are still discovering all the potential benefits of omega-3 fatty acids, although they also point to benefits against depression, inflammation, and ADHD.
What foods contain omega-3?
Although there are supplements sold in the market, according to doctors, it is always best to get Omega 3 from food. Here is a list to keep in mind:
- Fish: Salmon, sardines, herrings and anchovies.
- Seafood: Other than shellfish and shellfish are also high in Omega 3.
- Flax or chia seeds: It is they who present it in greater concentration.
- Peanuts: It’s an easy meal to include in your daily diet, as a snack or as peanut butter.
- Soybean, canola or walnut oil: They can be incorporated into salads as a dressing.
- Nuts: Nuts are the leading source of these fatty acids.
- Whole grains and some vegetables: Although this fatty acid is not abundant in fish, it is good to include it in your daily diet.