What are they
ω-3 are fatty acids that are an essential nutrient for multiple human tissues as we do not have the ability to synthesize in our bodies, and are also a useful source of energy that add a "plus" to our cardiovascular health and more! They play a critical role in both the heart and lungs, brain functions and our immune system.
Where can I find them?
EPA and DHA acids are mainly found in fish, algae, and shellfish. ALA (α-linolenic acid), another omega-3 fatty acid, is found in plant foods such as walnuts, flaxseed, and chia seeds. It is therefore good to follow the guidelines of the Mediterranean diet (after all, the Mediterranean region is famous for its healthy and macrobiotic diet due to the abundance of fish!) and to consume 2-3 portions of fatty fish per week (see mackerel, tuna, trout , sardine), as well as 1-1.5 closed handfuls of nuts daily.
How can they be beneficial?
- They can lower elevated triglyceride levels.
- They have anti-inflammatory properties, especially useful in high inflammation conditions such as rheumatoid arthritis, asthma, etc.
- Research showed that cultures that eat a lot of fatty fish have lower levels of depression.
- DHA appears to be important for visual and neurological development in infants.
- Fish oil can improve mental skills, like thinking, remembering, and learning. Some research suggests that omega-3s may even help protect against Alzheimer's disease and dementia.