Fatty acids refer to three nutrients:
DHA (docosahexaenoic acid)
ALA (alpha-linolenic acid)
EPA (eicosapentaenoic acid)
EPA and DHA fatty acids are abundant in foods such as fish, mackerel, salmon, and trout. They are also important for the body and brain. ALA fatty acid is found mainly in plant-based foods, such as soybeans and flaxseeds.
The benefits of Omega-3 fatty acids
One of the most notable benefits of omega-3 fatty acids is that they reduce the risk of developing cardiovascular diseases in the long term. Here are some of the benefits:
- Normalize blood pressure.
- Increase HDL (good) cholesterol levels.
- Help improve and maintain vascular health.
- Fat-soluble vitamins can be used and absorbed.
- They have anti-inflammatory properties.
- Help support a strong immune system.
- Reduce triglyceride and cholesterol levels in the blood.
Why do some people need more Omega-3 than others?
If a person is pregnant or breastfeeding, they need to maintain optimal Omega-3 levels to support good health for both themselves and their baby. This helps ensure that the baby is born with adequate stores of fatty acids for the development of its nervous tissues. Several studies have also shown that optimizing Omega-3 intake during the third trimester of pregnancy helps prevent postpartum depression.
Men find it more difficult to convert ALA into usable omega-3. It is also suspected that children and adults with allergies and learning difficulties such as dyslexia, dyspraxia, and ADHD may have more difficulty converting ALA into omega-3 and may need a higher intake than average. Therefore, they need a direct source of the other two fatty acids, DHA and EPA, which are found in oily fish and some fish oil supplements.
Signs of deficiency
- Itchy or watery eyes.
- Poor sleep quality.
- Anxiety and behavioral problems.
- Sudden mood swings.
- Feeling thirsty for much of the day.
- Dry, dull hair.
- Allergies, asthma, and eczema.
- Poor coordination and clumsiness in many movements.
Foods containing omega-3
Foods with the most omega-3: you mainly need to eat more oily fish.
- Mackerel
- Salmon
- Trout
- Fresh tuna
- Swordfish
- Anchovies
- Sardines
Can I take supplements, and how should I take them?
Yes, fatty acids should be consumed through a variety of healthy and varied foods. The main sources of omega-3 are oily fish, such as mackerel, fresh tuna, trout, etc. For people who do not eat these types of foods or do not consume them regularly, a daily intake of 200 to 300 mg is recommended. This helps ensure optimal fatty acid levels.
Krill oil
Krill oil not only provides good natural levels of essential fatty acids such as DHA and EPA, but it also has a number of additional nutritional attributes that benefit the human body. They are as follows:
Choline: an essential nutrient and precursor to neurotransmitters, which are very important for the brain and muscle tissue in our body.
Phospholipids: omega-3 fatty acids are absorbed and utilized more efficiently by our body. They are a class of “lipids” in our body that support the construction of cell membranes, which are so important for our body.
Astaxanthin: a carotenoid found in Krill oil that has a high antioxidant content and is beneficial.