Omega-3 fatty acids: what do we need them for?

, medical expert
Last reviewed: 21.02.2019

All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.

We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.

If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.

11 July 2017, 11:00

Danish professor Jorn Dyerberg conducted a test, which was to find out why the inhabitants of the far north have extremely rare problems with the cardiovascular system. For a couple of years the doctor, together with other scientists, analyzed the composition of the blood of Eskimos. By the way, the main food for them is seal meat and fatty fish.

During the analysis, fatty acids such as eicosapentaenoic acid and docosahexaenoic acid were found to strengthen the protective function of the body, eradicate eczema, alleviate allergies and prevent the development of Alzheimer's disease.

It's no secret that most human diseases occur only because of errors in our diet. Experts say that regular use of omega-3 prevents inflammatory changes in the musculoskeletal system, improves visual and cerebral function. Fatty acids are antioxidants that release the body from free radicals.

How does omega-3 affect cardiovascular function? They improve the quality of the vascular wall, relieve it of cholesterol plaque and plaques, which invariably leads to a reduction in heart function and to the stabilization of blood pressure.

Omega-3 acids are equally important for normal brain function, as they prevent the appearance of depression and improve the overall psychological mood.

The highest content of unsaturated acids is found in fish fat, as well as in flaxseed and linseed oil, in cod liver.

If daily to enter in the menu vegetable oils, nuts, fatty species of fish, avocados, you can forget about many diseases for a long time, as well as prevent the emergence of new diseases.

For example, for breakfast, many American nutritionists recommend to prepare a kind of "sandwich" based on whole grain bread with linseed. Breads from above can be covered with slices of avocado, decorated with a piece of tuna or salmon, sprinkled with nuts. For lunch or dinner, you can serve baked fish in foil, with vegetables on the grill. In addition, any diet can be diversified by adding to it various sauces based on vegetable oils and nuts with herbs.

The use of omega-3 fatty acids by women during pregnancy and breastfeeding is particularly recommended: it is proved that this improves the development of the child's brain structures.

Many people know that fatty acids are simply necessary for good health, to maintain youth and beauty of nails and hair. Unfortunately, the human body is not able to produce omega-3 on its own, so it's very important to eat the appropriate food, or take supplements to prevent their shortage. For example, fish oil sold in pharmacies is the most acceptable form of consuming essential fatty acids. Capsulated fish oil is digested several times lighter and better, unlike fatty acids from food. For an adult, the minimum daily amount of omega-3 is 250 mg, and the average daily amount is 1000 mg.

trusted-source[1], [2], [3], [4], [5], [6], [7], [8], [9], [10], [11]

You are reporting a typo in the following text:
Simply click the "Send typo report" button to complete the report. You can also include a comment.