OMEGA 3 AND ITS IMPORTANCE FOR HEALTH

Omega 3 is one of the most consumed supplements in Brazil, and there is a reason for that: there are numerous proven benefits for the brain, heart, liver, and circulatory system for all ages, including during pregnancy.

Several studies have demonstrated the beneficial effects of omega 3 on health, in lipid metabolism, causing a reduction in plasma levels of triglycerides, total cholesterol, and LDL, vasodilatory action, and possible action in the prevention and/or treatment of cancer (breast, prostate, and colon), depression, and Alzheimer’s disease, in addition to reducing the incidence of atherosclerosis, anti-inflammatory activity, and anticoagulant effects. There are also benefits for those who engage in physical activities due to its anti-inflammatory and antioxidant action, reducing oxidative stress levels and providing ergogenic effects that improve performance and stimulate protein synthesis, favoring hypertrophy.

Research involving the action of Omega 3 in the body began in the 1970s when a lower cardiac risk was found among Greenland Eskimos, whose diet was primarily composed of fish, whales, and seals – natural sources of omega 3. Since then, more beneficial functions have been reported, such as effects on memory, weight loss, immunity, ophthalmological and auditory benefits, cancer prevention, and bone health.

It is a group of polyunsaturated fatty acids, composed of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), substances that exert beneficial functions; EPA has anti-inflammatory action, helps maintain healthy triglyceride levels, benefiting the cardiovascular system, preventing the formation of blood clots and reducing the risks of thrombosis and stroke. DHA is excellent for the brain, aids in memory, learning, and cognitive function, acting in a neuroprotective manner. It also has antioxidant action and is the most beneficial fatty acid for brain health, as it promotes cognition and connections between neurons, benefiting memory, attention, reasoning, imagination, judgment, and various other aspects related to our mind. During pregnancy, it is extremely important for the cognitive development of babies, as it is the only source of fatty acids responsible for the formation of the brain and eyes. The consumption of DHA during this period is essential for the formation of all cell membranes of the central nervous system, helps prolong high-risk pregnancies, increases the newborn's weight, length, and head circumference at birth, in addition to ensuring visual acuity, hand-eye coordination, and attention.

The fatty acids EPA and DHA are found in saltwater fish, such as tuna, sardines, salmon, and mackerel, with the higher fat content, the greater the omega content. They are also found in some seeds, such as flaxseed and chia, and in nuts.

There is also the option of finding omega 3 in supplement form, which is a more practical and safe way to intake it. Since achieving the ideal consumption through diet is not so simple and fish can often be contaminated with heavy metals acquired from the ocean, it is more reliable to ingest omega in the form of supplementation.

There are numerous omega 3 options on the market, with various prices and brands, but the main factor to be observed when choosing is the concentration of EPA and DHA. Always prefer omegas with high concentration, as they have high purity and greater efficacy. Do not choose a product based on price, as these often contain other substances and low amounts of omega.

The Ministry of Health recommends a daily intake of 1 to 3 grams per day. Maintain a regular intake; it is necessary to have discipline in the consumption routine, as the effects are acquired with daily use.

Sports and Functional Nutritionist