Omega-3: the fat that protects the heart and is an ally of good health

Commonly known as “fats”, fatty acids (FA), according to the I Directive of the Brazilian Society of Cardiology, can be divided into saturated and unsaturated.

Liliane Oppermann, a nutritionist, with the title of specialist by ABRAN (Brazilian Association of Nutrology), explains that the main saturated fatty acids are found in milk and its derivatives, animal fat (red meat), palm oil and coconut oil.

“Unsaturated fatty acids, on the other hand, can be classified as mono- or poly-unsaturated, they are those rich in omegas that are very good for health. The main sources are: olive oil, oilseeds and seeds, such as chia, flaxseed”, adds the specialist.

Among the fatty acids, there is omega-3, which is lately associated with a healthier diet. But do you really know why it matters?

Fabiana Honda, nutritionist at Patrícia Bertolucci Consultoria, highlights that omega-3 is a type of essential fat, that is, the body does not produce it, but needs it to maintain health. “It is important for brain function as well as normal growth and development. Children who did not get adequate amounts of omega-3 from their mothers during pregnancy are at greater risk of developing vision and nerve problems,” she explains.

Liliane adds that omega-3 fatty acids have numerous effects on metabolism, which can influence blood pressure control and the prevention of heart disease.

The nutritionist Fabiana also explains that there is omega-3 of animal and plant origin. “Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in cold-water fish, and alpha-linolenic acid (ALA) is found in plant-based products such as flaxseed, flaxseed oil, pumpkin seeds, and walnuts. “, it says.

Nutritionist Liliane adds that omega of animal origin is better absorbed by the body when compared to omega of plant origin. “The amount ingested from plant-only sources has to be much higher compared to animal-based sources,” she says.

Liliane recalls that omega-3 can be consumed through food and supplementation. “But it is easily found in food. The best source of omega-3 is fish, especially sardines and salmon. If consumed three times a week, we are already able to meet the omega-3 needs,” she says.

Below you can find all the information about this fatty acid and understand why omega-3 and omega-6 must be in balance in the human body.

benefits of omega-3

Reduces Inflammation: Food sources of omega-3 are known to help reduce inflammation in the body.

Protects against chronic diseases: Fabiana points out that research shows that omega-3, in addition to reducing inflammation, can help reduce the risk of chronic diseases such as cardiovascular disease, cancer and arthritis.

Lowers cholesterol: helps to promote an increase in HDL (good cholesterol) levels and a decrease in LDL (bad cholesterol) levels. It can also reduce triglyceride levels.

It is an ally of the brain: omega-3 is very present in the brain and is important for cognitive improvement, especially for individuals with attention deficit, as explained by nutritionist Liliane. “It also improves memory,” she adds.

“Some studies, still contradictory, have shown that omega-3 can still benefit people with depression, lupus, osteoporosis, cognitive decline, skin problems, inflammatory bowel disease, asthma, macular degeneration (part of the retina responsible for the perception of details) , menstrual cramps and children with attention deficit/hyperactivity disorder”, highlights Fabiana.

How to find out if you need omega-3 supplementation

Fabiana explains that some symptoms of omega-3 deficiency include:

• Fatigue;
• Worsening of memory;
• Dry skin;
• cardiovascular problems;
• Depression or mood swings.

“The individual must first go to a professional nutritionist or nutrologist doctor in order to evaluate a series of factors to start supplementation. One of the causes is memory failure, in addition to attention deficit and inflammatory conditions”, adds Liliane.

A common question is: does consuming the capsules have the same benefits as consuming omega-3 in food?

For Liliane, food “always has the advantage, as it always adds co-factors such as vitamins and minerals, which are favorable to the body”, she says. “But if handled in a reliable place where the product comes with a report proving the origin of the omega, it can be consumed bringing all the advantages to the individual”, she adds.

About the ideal amount of omega-3 consumption, Fabiana explains that there is no established dose. “The American Heart Association (AHA) recommends that healthy adults with no history of cardiovascular disease consume fish at least twice a week. In the case of supplementation, the ideal would be to consult a professional,” she says.

Liliane adds that the recommended average is 1000mg of omega 3 per day. See in the gallery below some omega 3 supplements available in the market:

Contraindications/adverse effects of omega-3

The nutritionist Fabiana talks about the contraindications/care with the consumption of omega-3:

• People who have a clotting problem or who are on anticoagulant medications should use caution, as high doses of omega-3s can increase the risk of bleeding.
• People using any other medication also need guidance before starting to consume omega-3 supplements.
• In some people the omega-3 supplement can cause gas, bloating and diarrhea.
• People with macular degeneration and a risk of prostate cancer should avoid ALA supplements (found in plant-based products) as this type of omega could increase the risk of these diseases, but studies are still inconclusive.

“It is also necessary to make sure that the foods/supplements source of omega-3 are free from contaminants such as heavy metals, dioxins and PCBs”, highlights the nutritionist.

Fabiana adds that excessive consumption of omega-3, more than 3 g a day, can increase the risk of hemorrhagic stroke.

Food rich in omega-3

Liliane points out that the main source of animal omega-3 is fish. “Among them, sardines and salmon are the ones with the most omega. The plant-based sources with the most omega are oilseeds and flaxseed flour,” she says.

Fabiana points out that omega-3 can be found in fish, such as salmon, tuna, sardines, krill (a type of shrimp), in some algae and in plants such as flaxseed. Below she cites the amount present in some foods:

• Fresh salmon (100 g): 0.4 g EPA and 0.4 g DHA.
• Canned sardines in oil (100 g): 0.4 g EPA and 0.4 g DHA.
• Canned tuna in oil (100 g): 0.03 g EPA and 0.2 g DHA.
• Raw hake (100 g): 0.03 g EPA and 0.1 g DHA.
• Hake (100 g): 0.2 g EPA and 0.4 g DHA.

It is worth noting that the consumption of salmon, however, has generated some controversy. This is because a large part originates from nurseries in Chile, Canada, the United States and northern Europe, which significantly reduces the important nutritional qualities of this type of fish.

Whoever wants to enjoy the benefits of real salmon (raised in nature), must make sure of the origin of the food. Unfortunately, there is no requirement from Anvisa for labels to identify whether the fish was bred in captivity or naturally, but many packages bring the country of origin. The most suitable are from Alaska and Russia. The “worst” are from Chile, USA, Canada and Europe.

Omega-3 and Omega-6: how to balance consumption

It is essential that people know that there must be a balance between the consumption of omega-6 and omega-3. Liliane explains that the balance between these two types of “fats” confers a protective metabolic effect on the body, the ideal being a 3:1 ratio (from omega-6 to omega-3). This is because omega 3 is more easily metabolized by the body than omega 6. That is, if they are consumed in the same amount, the body will prioritize omega-3, not ingesting the necessary amounts of 6.

“But with the large increase in industrialized foods (refined oils), in parallel with the low consumption of foods of vegetable and fish origin, this proportion has gone from 10:1 or 20:1, which is extremely harmful to health”, adds the nutritionist.

Fabiana points out that omega-6 is present in most vegetable oils, such as palm, soy, canola, sunflower and corn. “And these oils are widely used, both in cooking and in industrialized products, hence the high consumption today,” she says.

To maintain balance, the nutritionist advises:

• Priority must be given to olive oil;
• Prioritize the consumption of fish, whole grains, fresh fruits and vegetables;
• Avoid excess red meat and poultry;
• Avoid industrialized products;
• Avoid preparations made with a lot of oil.

Now you know the benefits of omega-3 and are aware of the importance of balancing it with the consumption of omega-6 in food. And the best way to do this is to consult a nutritionist, who will recommend a diet that is suitable for your needs/goals, always prioritizing your health in general.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.