Omega 3 fatty acids are expendable for the population in general. It is easy to achieve the minimum recommended intakes if both blue and white fish are included in the diet, as well as seafood.
A poor diet in these three food groups can lead to not reaching those intakes, with health. These Recommendations Special Most Relevant for Women’s Population. We are going to review what effects the Omega 3 have on the health of women and what -food provide it.
What son Omega 3?
Omega-3 fatty acids are essential polyunsaturated fatty acids. This meaning that the body cannot produce them by itself, so they must be obtained through the diet, or if necessary, a start of supplements.
There are three types of omega 3 fatty acids:
- Eicosapentaenoic acid (EPA). It is located in the fish, and in the mayor concentration, in the blues (also flored fatty fish).
- Alpha-linolenic acid (wing). It is found in foods of vegetable origin (nuts, oilseed seeds, olive oil …) and can become EPA and DHA in a limited way. That is why it is often called ‘precursor of the EPA and Dha’.
What are the Omega 3 for women?
When the omega 3 are considered effect, the first thing we should know is that these fatty acids fulfill vital functions both in men and women. However, the peculiar female physiology means that in some cases they have additional benefits.
Cardiovascular health
The Omega 3 contribute to maintain triglycerides and blood pressure at normal levels, which when they are high increase the risk of cardiovascular entertaining.
This is important for women’s cardiovascular health during menopause, and cardiovascular risk in women aumm at that age due to the decrease in estrogens.
Benicios de los Omega 3 in brain and emotional health
The Omega 3, especially the DHA, fundamentalization of Son for the normal functions of the brain.
Omega 3 during Emarazo and Breastfeeding
During the Emarazo and Breastfeeding the woman must continue paying attention to her diet to achieve all the necessary nutrients. The DHA plays an essential role for the proper development of the brain and the baby’s eyes during the Emarazo and the breastfeeding.
Female sexual health
How to consume Omega 3 safely and effectively
Before resorting to supplements or fortified foods, convincing keep in mind that the most salible way of obtaining the Omega 3 is through the diet.
Fatty or blue fish
They are rich in EPA and DHA and that makes them the director of Omega 3. In addition, proteins provide vitamin D, two very important nutrients at any age. White fish and seafood (prawns, mussels, octopus …) also provide those essential thick acids.
From the AESAN It is recommended to consume between 3-4 rations Per week varying between blue and white fish. In the case of blue or fatty fish CONV: Small species should be prioritized to avoid high mercury concentrations. In this group we find mackerel, sardine, herring, anchovies or salmon. Some commercial proposals, such as Aguinamar® salmon loins, listings to consume, make it very easy to incorporate the Omega 3 into the diet.
Plant sources (rich in wing)
The wing (alpha-linolenic acid) is a precursor that the body turns into EPA and DHA. It is the main source in vegan and vegetarian diets and is found, in food of plant origin, such as nuts (nuts, almonds, etc.), oleginse seeds and their oils (linen, sesame, etc.), rapeseed oil, chia and olive oil.
However, Sen’s conversion is limited by several factors such as age, sex, genetics and the presence of other fatty acids (specialting, excess omega-6).
Frequent questions about Omega 3 in women
How much is recommended?
Healthy adoles: Between 250 milligrams of EPA + DH combined a day for general health maintenance + 0.5% of dietary energy from wing, which is equivalent to approximately 1 gram in a diet of 2000 kilocalories.
Pregnancy and breastfeeding: It is usually recommended to be aware between 100-200 milligrams of DHA The daily day of EPA and DHA and maintain in 0.5% of the dietary energy from wing.
In species cases, such as having high triglycerides or present cardiovascular risk when llfing menopause, prescribe prescription supplements due to doses may be greater, always bamo medical or dealestical supervision or dealestist-childist.
Is the omega 3 of plant or animal origin better?
All are benicious, but those of plant origin (wing) must be transformed into DH and that process is not complete, although plant sources also provide nutrients and active compounds of great interest to health. Hence Nutriconist diets recommend the escape of fishIncluding the fatty, together with that of nuts, oleginase seeds and olive oil, to cover our needs of Omega 3.
