Diet Food Nutrition

The wanted fatty acids

Written by Marsha

You may think that fats aren’t healthy for our body. But there is a type known as omega-3 fatty acids useful and that should be eaten more often. Found especially in fish, these acids are a type of polyunsaturated fatty acids proper for the body function. They are responsible for many mechanisms in our body like controlling blood clotting or arterial tension and even reducing infections.

Prevention of diseases

These fatty acids play a major role on prevention. But they are also a good treatment for persons already suffering from cardiac diseases. When they are taken in big quantities, they help preventing an artery or other large vessel to become narrow after the patient underwent a blockage artery surgery. If you have such a disease or you want to prevent one, doctors recommend eating fat fish, rich in omega-3 every week. Among this type of fish there is salmon, tuna, cod (not preserved because fatty acids are destroyed through processing).

Consumption on categories

There is also a recommendation of consumption of fat fish according to the age the costumer is. For example, men and women aged 50 and over are recommended to eat fish four times per week while women, men, boys and girls aged between 16 and 50 are recommended to eat fish twice per week. The body starts needing this type of acids even before being born so pregnant women must get enough omega-3 acids in their daily diet otherwise the child would be in danger of having undersized organs or other health problems.

Oily supplements

In case you don’t like fish, take into consideration the pills with fish oil. These oils are good for persons dependent on anti-inflammatory treatment like those with painful arthritis. In fact, these oils work so well that is thought that people who took aspirin or other analgesics could reduce doses once they started taking supplements based on fish oil. It seems it is also good for bones, especially for women encountering menopause’s symptoms because they are exposed to osteoporosis. Researchers showed that women who consume omega-3 fatty acids have more dense bones and suffered less fractures than those who don’t consume omega-3.

Reduction of painful diseases

Moreover, the number of people suffering from depression is owed to the decreasing consumption of fish. Low levels of omega-3 fatty acids could determine the atrophy of cellular membrane and reduction of neurotransmitters to the brain. It has been shown that people who ate fish or took fish oil supplements showed a massive improvement. Omega-3 controls lupus (a very serious autoimmune disease) by reducing the inflammations and by avoiding the exaggerated reactions of the immunity system. In general, women who took omega-3 fatty acids have less menstrual pains because these supplements can decrease the levels of chemical substances which accentuate pain and displeasure caused by this monthly period.

The best source of omega-3 fatty acids is fish because the other sources don’t have the same benefits. Make sure to keep fish oil supplements into the fridge to avoid their rancidity. Usually the daily recommended dose is between 3-5 grams. To avoid the side effects of these supplements (bloating, flatulence or diarrhea) you can split this dose into three and take it throughout the day or you can serve them with the food.

About the author


a blogger and researcher on healthy lifestyles, fitness and beauty for young women and early moms. Specifically on mental, oral and physical fitness and health.


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