Omega-3 acids have many health benefits, from reducing the risk of heart disease and preventing dementia to relieving joint pain. What are these acids? What are the signs of its deficiency? Where do we find it?
Omega-3 acids represent a unique family of fatty acids, consisting of 3 main acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). (Eicosapentaenoic acid).
DHA is believed to be more important for brain function, while DHA and EPA play a greater role in cardiovascular health, according to the British newspaper The Telegraph.
Omega-3 fatty acids reduce the risk of heart attacks, lower triglycerides (a type of fat in the blood), reduce inflammation in rheumatoid arthritis, eczema, psoriasis, and dry eyes, and improve mood and cognitive function.
Omega-3 acids (eicosapentaenoic acid and docosahexaenoic acid) are essential for the development of the fetal brain and retina. For this reason, infant formula and breastfeeding supplements contain DHA.
There is evidence that omega-3 can alleviate some of the psychological symptoms of premenstrual syndrome, such as depression, anxiety, and lack of concentration.
Fish or plant sources?
NHS guidelines in the UK suggest eating two pieces of fish a week, one of which is oily fish rich in omega-3 such as salmon and sardines.
Alpha-linolenic acid is found in dark green vegetables, walnuts, flaxseeds, chia seeds, and soybeans, all of which are rich in other nutrients as well, but they are not a useful source of EPA or DHA, which the human body needs.
Rough skin around the upper arms is a common early sign of an omega-3 deficiency, and dry eyes, joint pain, and bad mood are also common signs of its deficiency.