OMEGA 3

Omega 3’s all you need to know 

The omega-3 fatty acids are essential fatty acids (the body humans can not manufacture) are polyunsaturated (with more than one double bond between their carbon) found in high proportion in the tissues of certain fish (usually blue fish), and some plant sources such as chia seeds, walnuts, etc.

What they are

The body needs omega-3 fatty acid to work properly. The main functions of linolenic acid are the following:

  • The formation of cell membranes.
  • The formation of hormones.
  • The immune system is functioning correctly.
  • The correct formation of the retina.
  • The functioning of neurons and chemical transmissions.

Benefits

Besides the basic functions discussed in previous section, is found that ingestion of omega-3 fatty acids represents a series benefits for the body. Among all the advantages provided mention the following:

Beneficial effects on the circulatory system: 
Studies in Japan, which have their main source power in oily fish, rich in omega-3, showed that people of this nation have an index of circulatory diseases lower. Similarly, other studies carried out between Greenland Eskimos concluded that their diet based on fish blue or seal meat, which feeds mainly on blue fish was responsible for this town had a very low rate heart attacks.

The intake of linolenic acid-rich foods or supplements that containing this principle lowers triglycerides, reduces cholesterol, prevent blood clots in the arteries to prevent platelet aggregation and arterial pressure decreases slightly. In general thins blood and protects against heart attacks, stroke, stroke, angina pectoris, Raynaud’s disease, etc. Furthermore, the cardio protective role is further accentuated by the ability of these oils to increase transmission power of the heart muscle so that regularize the rhythm and prevent disease and arrhythmias.

Anticancer properties: 
The inclusion of foods or supplements rich in this component protects against the onset of certain cancers, especially colon cancer, prostate cancer and breast cancer. They can also reduce the size of tumors by preventing the growth of cancer cells or avoid those with metastasis, recurrence elsewhere
the body. In breast cancer these acids inhibit the action of estrogens are responsible for the development of breast tumors.

Anti-inflammatory properties: 
There is evidence that linolenic acid has properties non-inflammatory joint diseases. Therefore the food, or, especially supplements can be very appropriate to reduce swelling and relieve pain in diseases such as rheumatoid arthritis. The use of acid-containing supplements linolenic acid may be a natural alternative treatment conventional rheumatoid arthritis. It appears that this component reduces the levels of prostaglandins that are responsible for many inflammatory processes.

Crohn’s disease: 
Inflammatory properties of omega-3 can be used for treatment of Crohn’s disease, a chronic inflammation of the colon.

Menstrual pains: 
In the same way can help reduce pain caused by menstruation.

Mental Health: 
The intake of these acids can help maintain mental balance and prevent depression or improve or assist in the treatment diseases such as schizophrenia.

Pregnancy 
The intake of foods rich in omega-3 is very suitable for pregnancy to ensure that the fetus has a brain development appropriate. Mothers who eat foods with these components have had children with a higher learning capacity and less vision problems. Similarly it has been shown that omega-3 motor coordination favored premature babies.

Sources 
These essential fatty acids can be obtained from the following sources:

 

Plant Foods:

Contain omega-3 called alpha-linolenic acid (ALA), also written as LNA by the acronym in English of “Alpha-linolenic Acid. ” This type of acid must be converted to EPA or DHA by the body to draw conclusions. In this transformation the body only converts 10% of ALA to EPA or DHA. For this reason fish oil is considered a direct source and better for the ingestion of this principle. Most plant foods containing these principles are vegetable oils. Which contains a higher proportion is linseed oil. (533 mg per 100 g) followed by canola (111mg) or walnut oil (104 mg) Other vegetable oils that contain oil are soya or wheat germ oil or hazelnut oil.

Other plant sources as most important are:

  • Lettuce. (Sheets)
  • Soybeans. (Seed)
  • Spinach (plant)
  • Strawberries (fruit)
  • Cucumber (fruit)
  • Brussels sprouts (leaves)
  • Cabbage (Leaf)
  • Pineapples (Fruit)
  • The kernels (seeds)
  • Nuts

Accessories 
They are a way of eating omega-3 fatty acids for people who do not take it from plant sources or do not eat enough fish. Taken in the form of capsules containing fish oil or supplements in capsule form, as sacha inchi powder and oil or linseed oil.

Most vegetable source 
Inchi Sacha is one of the largest vegetable sources of Omega, an essential fatty acid for human life. Contains Omega 3 (48%), Omega 6 (36%), Omega 9 (9%), protein (33%) and antioxidants (50%). Its use gives energy to the brain, cleanses the bloodstream and carries nutrients to cells. Can be found in oil or in capsules.

Relationship between omega-3 and omega-6 
For proper functioning of the body has to establish the appropriate relationship between essential fatty acids omega-3 and omega-6.
Currently there is a proportion too high intake of omega-6 which typically ranges between 10: 1 to 20: 1, when the proper ratio would be at a 4:1, ie four parts omega-6 to 1 part omega-3.

This vast superiority of omega-6 may be responsible at times for some diseases, such as heart, some depression, diabetes. etc. The solution is to increase foods containing more omega-3 supplements or this component and reduce those foods rich in omega-6.

Las propiedades antiinflamatorias del omega-3 pueden aprovecharse para el tratamiento de la enfermedad de Crohn, una inflamación crónica del colon.

Dolores en la menstruación:

De igual manera puede ayudar a disminuir los dolores producidos por la menstruación.

Salud mental:

La ingestión de estos ácidos puede ayudar a mantener el equilibrio mental y evitar o mejorar los la depresión o servir de ayuda en el tratamiento de enfermedades como la esquizofrenia.

Embarazo:

La ingestión de alimentos ricos en omega-3 resulta muy adecuada durante el embarazo para conseguir que el feto tenga un desarrollo cerebral adecuado. Las madres que han comido alimentos con estos componentes han tenido hijos con una capacidad de aprendizaje más elevado y con menos problemas de visión. De igual manera se ha comprobado que el omega-3 favorecía la coordinación motriz de los bebes prematuros.

Fuentes

Estos ácidos grasos esenciales se pueden obtener a partir de las siguientes fuentes:

El pescado azul :

Contiene dos tipos de ácidos grasos omega-3: el ácido eicosapentaenoico ( AEP) – a veces se refiere a el como EPA siglas que proceden del ingles ” Eicosapentaenoic Acid ” – y el ácido docosahexanoico ( ADH) – tambien llamado DHA por la forma inglesa de ” Docosa-Hexaenoic Acid”. El aceite de pescado es el más rico en ácidos grasos omega-3.

Alimentos vegetales:

Contienen un ácido omega-3 llamado ácido alfa-linolénico (AAL), también escrito como LNA por las siglas en ingles de “Alpha-linolenic Acid”. Este tipo de ácido debe convertirse en AEP o ADH por el organismo para poder aprovecharse. En esta transformación el organismo solo convierte un 10 % de AAL en AEP o ADH. Por este motivo el aceite de pescado se considera una fuente más directa y mejor para la ingestión de este principio. La mayoría de alimentos vegetales que contienen estos principios son aceites vegetales. El que contiene una proporción más elevada es el aceite de linaza. ( 533 MG por cada 100 g) seguido del de canola ( 111mg ) o el de nuez ( 104 mg) Otros aceites vegetales que lo contienen son el aceite de soja o el aceite de germen de trigo o el aceite de avellana.

Otras fuentes vegetales importantes son según mayor cantidad:

La lechuga .( Hojas)
La soja. ( Semilla)
Las espinacas ( Planta)
Las fresas ( Frutos)
El pepino ( Fruto)
Repollo de Bruselas( Hojas)
El repollo (Hojas)
Las piñas ( Fruto)
Las almendras ( Semillas)
Las nueces

Complementos

Constituyen una forma de ingerir ácidos grasos omega-3 para aquellas personas que no lo toman de fuentes vegetales o que no comen suficiente pescado. Se toman en forma de cápsulas que contienen aceites de pescado o de los complementos en forma de cápsulas, como sacha inchi y aceite o polvo del aceite de linaza.

La mayor fuente vegetal

El Sacha inchi es una de las fuentes vegetales más grandes de Omega, un ácido graso esencial para la vida del ser humano. Contiene Omega 3 (48%), Omega 6 (36%), Omega 9 (9%), proteínas (33%) y antioxidantes (50%). Su consumo le da energía al cerebro, limpia el torrente sanguíneo, y lleva los nutrientes a las células. Puede encontrarse en aceite o en capsulas.

Relación entre el omega-3 y el omega-6

Para un correcto funcionamiento del organismo se tiene que establecer la relación adecuada entre los grasos ácidos esenciales omega-3 y omega-6.
Actualmente existe una proporción demasiado elevada en la ingestión de omega-6 que suele oscilar entre un 10 :1 o 20 : 1, cuando la proporción adecuada se situaría en un 4:1, es decir cuatro partes de omega-6 por 1 parte de omega-3.

Esta enorme superioridad del omega-6 puede ser responsable algunas veces de algunas enfermedades, como las de corazón, ciertas depresiones, diabetes. etc. La solución consiste en aumentar los alimentos que contengan más omega-3 o tomar suplementos de este componente y disminuir aquellos alimentos muy ricos en omega-6.