Symptoms of Omega-3 Deficiency and its top sources
We all hear constantly about the benefits of such a brand of milk, enriched with Omega-3, or the contribution of this component from oily fish. Here we explain what they are and, most importantly, we give you some clues that will tell you if your levels are adequate.
What are Omega-3 acids?
Omega-3 fatty acids are actually a group of fats, very healthy fats, that certain foods contain. They are very beneficial for both the body and the mind.
In Spain, we have the blessing of the Mediterranean diet, universally accepted as one of the healthiest that exists. According to this, in our country, there should be no problems of lack of Omega-3; But, and this is the bad thing, in recent years we have tended to forget about it, in favor of another type of diet, more fashionable.
The fact is that a diet low in these key elements can cause health problems: from lack of sleep to skin problems. And even worse, increasing the risk of suffering from the dreaded heart disease.
Here are seven signs that your levels of these acids may be below recommended. A priori, a change in diet (and lifestyle…) will be enough to restore them to their desired value.
1. Dry skin.
One of the advantages of Omega-3 fats is that they are very good for the skin. They are found on the outer membrane of cells. The greater the lack of them you have, the drier your skin will appear. Omega-3 acids also contribute to the skin absorption of certain nutrients, while expelling harmful waste products. The result is glowing much better-looking skin.
2. Weak hair without ‘life’
What has been said for the walls of the skin cells is valid for the hair follicles, where under normal conditions they are installed. Omega-3s nourish hair and strengthen it. They also reduce inflammation of the scalp, preventing possible hair loss.
3. Brittle nails
Soft nails, nails that come apart in layers or simply brittle, are indications of something missing in your body, and it could be Omega-3. If you have nail problems, try increasing your intake of these fats. We take the opportunity to say that the idea is to take them (and this is valid for minerals, vitamins, and, in general, all nutrients) in their natural state. Specifically, in the case of Omega-3s, several studies conclude that Omega-3s from animal sources, such as oily fish, are easier to absorb by the body than those from plant sources. So try to eat more bluefish.
4. Sleep problems
That is how conclusive a study from the University of Oxford was, which found that those with higher levels of Omega-3 enjoyed higher-quality sleep. It should be noted that it is better to consume them in the morning or at noon because if you do it at dinner time, they can keep you awake.
5. Lack of concentration
It is known that the lack of Omega-3 can cause concentration problems, so that, if this is your case, increase the consumption of oily fish. Many people have improved their concentration levels by increasing their intake of Omega-3.
6. Tiredness
Fatigue is a very complex problem and can have many causes: we are not going to find a universal recipe to eliminate it. However, it is known that one of those causes may be a lack of Omega-3 acids. A study carried out at the Hospital Vall d'Hebron, of The Autonomous University of Barcelona, demonstrated this. Increasing the consumption of Omega-3 acids in the diet can increase the energy level.
7. Joint pain
Omega-3 fatty acids derived from fish are powerful antioxidant agents. They are important, in addition to what has already been said, for those who suffer from joint pain. Omega-3s can prevent the process of inflammation, which is the start of the process that destroys tissues and joints.
TOP 10 SOURCES OF OMEGA 3
Omega 3 has become one of the most essential vitamin sources for good health. Omega-3 fatty acids are essential for brain and nervous system function, and they also have anti-inflammatory properties.
How are they obtained?
Omega-3 fatty acids must come from the diet since the human body does not produce them. Although these are easily obtained through the pharmaceutical industry today, there are three forms of omega-3 fatty acids found in food - Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) found in fish, and alpha acid. -linolenic (ALA) found in plants.
1. Fish
Health experts suggest eating fish that are high in omega-3 fatty acids at least twice a week to meet EPA and DHA requirements. But what if
2. Flax seeds
Flax seeds are rich in alpha-linolenic acid as well as vitamins, minerals, fiber, and phytosterols, which may have additional health benefits. You will find whole flax seeds, ground flax seeds, and flaxseed oil. Also, many natural foods that are used as snacks include flax. Sprinkle flaxseeds over cereals, soups, and salads.
3. Edamame
Edamame is the young soybean that is boiled and allowed to cool before serving usually in the shell. They are rich in alpha-linolenic acid and several vitamins, minerals, and fiber, as well as being high in protein. Edamame is often served in Japanese restaurants and is available in the frozen section of most grocery stores.
4. Chia seeds
Seeds and nuts tend to be the best sources of healthy fats and chia seeds are no exception. In addition to being high in ALA, chia seeds are a good source of dietary fiber, in addition to some vitamins and minerals.
5. Canola oil
Canola oil is an excellent source of alpha-linolenic acid and is a very versatile cooking oil. Canola oil withstands high temperatures well and has a mild flavor, making it a suitable choice for almost any type of cooking, baking, or for use as an ingredient in dressings and sauces.
6. Walnuts
When it comes to general nutrition, walnuts are some of the best sources out there. They are low in total alpha-linolenic acid content and high in alpha-linolenic acid and protein as well as various vitamins and minerals. Nuts are good as a snack, in salads, cereals, and with yogurt, and are a delicious ingredient in baked goods and other dishes. Use walnut oil to make salad dressing.
7. Pumpkin seeds
Pumpkin seeds are a great option for snacks and to increase your ALA level. They also have calcium, magnesium, and protein. They are also high in fiber. You can find pumpkin seeds at your local grocery store, or you can make your own roasted pumpkin seeds at home.
8. Pine nuts
Pine nuts are another excellent source of ALA and are also high in protein, monounsaturated fats, manganese, and some B-complex vitamins. You can find pine nuts at your local grocery store.
9. White beans
Navy beans are a good plant source of omega-3 fatty acids. They are also an excellent source of non-dairy calcium. They are also high in fiber and manganese. Navy beans can be used in most recipes that call for dried navy beans.
10. Hemp seeds
Hemp seeds also help us to be healthy. They are rich in omega-3 fatty acids and minerals like iron and magnesium. They are not as common as flax seeds but can be found without hulls in health food stores or in the natural foods section of your local grocery stores.
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