Recently, a large number of Scientific studies showed that the consumption of essential fatty acids omega 3 exerts important favorable actions at the metabolic level e cardiovascular. Not only that: these essential nutrients also seem to be good for our brain, helping to counteract the depression, are indispensable friends ofintestine and they can help curb vision loss and contribute to loss of body weight.
All good reasons to introduce them into our diet every day. Provided you choose the right ones: not all omega 3s are the same. Those a long chain (EPA and DHA) they are essential nutrients of great importance in the early stages of brain and retinal development, and in any case essential during all stages of life for their structural and functional properties (anti-inflammatory, antiplatelet, vasodilator) and therefore valid for the prevention of cardiovascular and inflammatory diseases. While those a short chain, despite being precursors of EPA and DHA, they are unable to supply these two substances to the body due to the inefficiency of our metabolic systems.
Allies of good humor
The effectiveness of omega 3 supplements is confirmed as a complementary treatment against depression. The news comes from the world’s largest review of nutritional supplements in psychiatry, conducted by the University of Western Sydney Health Research Institute. The study, led by integrative mental health professor Jerome Sarris and published in the journal World Psychiatry, analyzed data from more than 10,000 people with mental health disorders, collected through 33 randomized trials. According to experts, omega 3s, used in combination with antidepressants, make them more effective than administering drugs alone.
Positive on the intestinal microbiota
The intestine is also affected by the positive action of omega 3. Eating foods rich in these substances improves the diversity of composition of microbiome, that is the ‘bacterial heritage’ of the intestine, and this can offer many health benefits: less risk of diabetes, obesity and inflammatory diseases such as colitis or Chron’s disease. This is highlighted by research from the University of Nottingham and King’s College London, published in Scientific Reports. The results showed that with higher levels of intake of these fatty acids in the diet, the diversity of the intestinal microbiome improved, in particular enriched with bacteria from the Lachnospiraceae family. Not only that: the researchers found that some battery specific related to a less inflammation and a lower risk of obesity were increased in people with a higher intake of omega 3 fatty acids.
Effects on body weight
A group of Japanese scientists also showed how the omega 3 fats found in fish are able to transform the cells of ‘bad’ fat of the organism in other healthy ones that orient the organism towards a “lose weight” mode. So, if through a correct diet we also introduce a certain daily dose of omega 3 unsaturated fatty acids we will have a metabolism more efficient since the omega 3s exert a real positive “massage” on the cellular DNA, leading the metabolism towards better processes for the entire human body.
Where are
Omega 3s are present in all foods containing fat, even if not all in a relevant way. Fish products, some vegetable oils and nuts in shell represent food sources of particular importance. As mentioned, the differences between animal and plant sources relate to the length of the chain. Long-chain omega 3s, which are particularly important for cognitive development and heart function, are present only in fishery products (fish and seaweed). The walnuts and the nuts, for example – as well as vegetable oils and other foods such as oil seeds and legumes – despite having good doses of omega 3, they have short-chain ones, which are precursors of EPA and DHA, but their transformation in our organism is little efficient.
Fish: which one to choose?
To have good doses of these fatty acids, therefore, it is important to bring fish to the table. Which? The highest concentrations of omega 3 fatty acids are obviously found in fatter species and cold water (salmon, mackerel, herring), but appreciable quantities of these nutrients are also contained in species typical of the Mediterranean, especially blue fish, but also sea bream or sea bass and in freshwater species such as trout. Bring fish and seafood products (including seaweed) to the table 2/3 times a week it allows to take the necessary quantity of omega 3. Even different geographical origins, production, conservation breeding, etc. today give a guarantee on the presence of satisfactory levels of omega 3 in the different varieties.
A curiosity? It is not true that fresh and wild fish have better nutritional characteristics than aquaculture products or frozen or defrosted ones, which can constitute a nutritionally very valid and also cheaper alternative.
The omega 3 diet
The dietary scheme, developed by Dr. Corrado Pierantoni – specialist in endocrinology and metabolic diseases, diabetologist, clinical nutritionist in Lanciano (Ch) – is studied for the introduction of adequate daily doses of omega 3. The “typical day” provides for the intake of nuts o oil seeds in snacks, fish for lunch e legumes, also a decent source of omega 3, at dinner.
“It is important to choose fatty acids correctly because essential fatty acids it does not necessarily mean omega 3 ”, explains the expert. “For example, the omega 6 which, due to their greater presence in foods, are almost never potentially deficient. However, the latter, contained above all in vegetable oils, if introduced in excess, above 6 g per day, can damage our cells ”.
“According to the new Guidelines for healthy eating (2018 revision) – continues the nutritionist – the optimal ratio between omega 6 and omega 3 must be of 5 a 1. In Italy, on the other hand, we have reached very high ratios that unfortunately get worse from year to year. The excess of omega 6 can compromise the metabolic balance or counteract the endogenous synthesis of certain omega 3. It is therefore important to reduce their intake by respecting the recommended dose of oil “.
The “typical day”
BREAKFAST: 1 glass of unsweetened HD skim milk; 1 cup of natural fresh fruit salad with pumpkin seeds; 1 coffee without sugar
MORNING SNACK: 6 almonds; 1 cup of unsweetened green tea
LUNCH: Steamed salmon with 1 teaspoon of extra virgin olive oil, capers, garlic and thyme; mashed potatoes
AFTERNOON SNACK: 1 yogurt HD; 2 walnut kernels
PRICE: Legume and cereal soup with pumpkin cubes and Romanesco broccoli florets; 1 teaspoon of extra virgin olive oil
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