We hear more and more of the benefits of Omega 3. But what exactly are they?
«These good fats belong to the polyunsaturated category. Their precursor is alpha-linolenic acid (Ala), from which eicosapentaenoic acid (Epa) and docosahexaenoic acid (Dha) derive. The organism is unable to synthesize them (this is why they are defined as essential) and must therefore be introduced with the diet », says the doctor Roberta Madonna, nutrition biologist in Santa Maria Capua Vetere (Caserta).
We see because they are so important for health.
ARTERIES THANK YOU
"The EPA regulates the fat metabolism and triglyceride and cholesterol levels in the blood. In particular, it increases Hdl lipoproteins, or the “good” cholesterol, and keeps the LDL under control, the "bad" one, in addition, normalizes the heart rhythm and has an antithrombotic action. For all these reasons it is a powerful protector of the cardiovascular system»Explains our expert.
«The first studies on the subject date back to the middle of the last century, when the researchers observed the so-called "Eskimo paradox": the finding that among the Inuit there was a low prevalence of heart disease despite the intake of high quantities of animal fats led to the hypothesis that the Omega 3, very present in their diet, were an important protective factor. Even a recent American survey published in Mayo Clinic Proceedings, which examined international studies conducted over the past seventy years, showed how the consumption of these fatty acids reduces the risk of ischemic heart disease especially in the case of high triglycerides and LDL cholesterol. Finally, the EPA is involved in numerous cellular reactions, it has one powerful global anti-inflammatory activity e activates the immune defenses».
EVEN THE BRAIN IS HAPPY
The Dha, on the other hand, acts above all at the cerebral level, where it contributes to formation of the tissues of the central nervous system in the first years of life (it is therefore very important for children) and protects nerve cells in adults, also stimulating memory and concentration. “Clinical tests have then made it clear that promotes metabolic balance, therefore it is effective against overweight and the accumulation of abdominal fat », adds Dr. Madonna.
Furthermore, the combination of Epa and Dha has many other beneficial properties on the organism: «These two fatty acids are fundamental constituents of cell membranes, therefore, they help the skin turgor and subcutaneous tone », adds Dr. Sara Ciastellardi, nutritionist and homeopath in Livorno, Pisa and Grosseto.
«And they even help improve the quality of night's rest. A Norwegian survey, published in the Journal of Clinical Sleep Medicine and a study by the University of Oxford which appeared in the Journal of Sleep Research have in fact demonstrated its anti-insomnia action: Omega 3 activates the synthesis of vitamin D, a substance that in our body regulates the levels of melatonin, or the hormone on which the sleep-wake rhythm depends. More, stimulate the secretion of serotonin, the neurotransmitter that controls mood and helps you relax ».
WHERE YOU CAN FIND THEM
THEalpha-linolenic acid it is contained essentially in foods of plant origin, while the greater quantities of Epa e Dha found in those of animal origin.
«Walnuts, pumpkin and flax seeds, peas, green leafy vegetables, like spinach, they are all rich in Ala. THE oily fish (mackerel, anchovies, sardines, salmon) and le white meat instead they supply the other two essential fats. In all cases, it must be borne in mind that these are substances that are very sensitive to heat and that oxidize easily », says Dr. Ciastellardi. «The advice is therefore to consume foods that contain them raw or prepared with rapid and non-aggressive cooking ».
THE RIGHT DOSE? DEPEND ON...
The requirement for Omega 3 varies depending on age and needs related to the different stages of life.
The intake levels recommended by Sinu, the Village Society of Human Nutrition, are equal to:
- 250 mg between Epa and Dha + 100 mg of Dha in infants, children and adolescents;
- 250 mg between Epa and Dha in adults and the elderly;
- 250 mg between Epa and Dha + 100-200 mg of Dha during pregnancy and lactation.
«But it is above all the relationship with other polyunsaturated fatty acids, Omega 6, present in abundance in peanut, corn, sunflower, sesame seed oils and in the fat of meat, to be important », explains Dr. Roberta Madonna, nutritionist biologist. “According to the most recent theories, it should be hired 4-5 parts of Omega 6 (from the pro-inflammatory action) and 1 part of Omega 3: therefore 1-1,25 g of the first and 250 mg of the second ".
The intake of Omega 3 with food has no contraindications: «Only who takes anticoagulants and antihypertensives you must consult your doctor ", concludes the expert.
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WHEN YOU (REALLY) NEED SUPPLEMENTS
«An omnivorous diet, which includes the consumption of fish at least 2-3 times a week, is sufficient to ensure an adequate intake of Omega 3 », points out the doctor Sara Ciastellardi, nutritionist and homeopath in Livorno, Pisa and Grosseto.
"However, there are specific situations that, on the advice of your doctor, may require the use of supplements: as well as for vegans and vegetarians (and for those who do not like salmon, mackerel & Co.) the supplements of these precious fatty acids are indicated if the blood lipids are high for genetic causes or if you are familiar with cardiovascular diseases such as stroke and heart attack, especially if in the presence of risk factors such as smoking, sedentary lifestyle and overweight. Supplements are taken for cycles of 3-4 months or a few times for life, for example in the case of chronic inflammatory processes involving the intestine or the joints ».
OMEGA 3 ON THE TABLE EVERY DAY
Browse the gallery and discover the menu developed by Dr. Roberta Madonna, nutrition biologist in Santa Maria Capua Vetere (Caserta), with whom to take about 250 mg of Omega 3 daily.
↘ For season and / or cook you have 3 teaspoons of extra virgin olive oil + 1 teaspoon of linseed oil available every day, to be used raw.
Monday
Breakfast
• 1 natural white yogurt with 40 g of whole grains + 1 cup of berries (raspberries, blueberries)
Snack
• 15 g of unsalted and unsalted flax seeds
Lunch
• 80 g of wholemeal pasta topped with 210 g of boiled borlotti beans + 1 plate of raw spinach with sour sauce
Merenda
• 1 fresh citrus juice
Price
• 250 g of grilled wild salmon + 1 plate of steamed mixed vegetables (carrots, courgettes, aubergines) + 1 wholemeal sandwich (100 g)
Tuesday
Breakfast
• 1 cup of semi-skimmed cow's milk with 40 g of whole grains + 1 cup of berries (raspberries, blueberries)
Snack
• 15 g of pumpkin seeds not roasted or salted
Lunch
• 200 g of grilled chicken breast (from extensive farming) + tomato, spinach, valerian and lettuce salad + 1 wholemeal sandwich (100 g)
Merenda
• 1 centrifuged of green leafy vegetables and mixed seasonal fruit
Price
• 1 soft-boiled egg (possibly from free-range hens) + 1 dish of steamed spinach + 1 wholemeal sandwich (100 g)
Wednesday
Breakfast
• 1 cup of natural almond milk + 2 buckwheat cakes with 1 teaspoon of natural peanut butter and 1 teaspoon of jam
Snack
• 1 plain white yogurt + 3 walnuts
Lunch
• 250 g of grilled swordfish + 1 plate of grilled courgettes and aubergines + 1 wholemeal sandwich (100 g)
Merenda
• 1 seasonal fruit of your choice
Price
• 1 plate of black lentil soup (70 g) and black rice (30 g) + 1 plate of broccoli
Thursday
Breakfast
• 1 cup of natural walnut milk + 2 buckwheat biscuits with 1 teaspoon of natural tahini and 1 teaspoon of jam
Snack
• 1 natural white yogurt + 10 unsalted and unsalted almonds
Lunch
• 250 g of fresh grilled tuna + 1 plate of grilled radicchio + 1 wholemeal sandwich (100 g)
Merenda
• 1 fresh citrus juice
Price
• Red lentil soup (210 g) and quinoa (80 g) + 1 plate of mixed grilled vegetables (peppers, courgettes, aubergines)
Friday
Breakfast
• 1 cup of natural almond milk with 40 g of whole grains + 1 cup of berries (raspberries, blueberries)
Snack
• 15 g of unsalted and unsalted hemp seeds
Lunch
• 80 g of red rice topped with grilled vegetables + 150 g of peas + 1 avocado
Merenda
• 1 seasonal fruit of your choice
Price
• 200 g of grilled chicken breast (possibly from extensive farming) + 1 plate of boiled Brussels sprouts + 1 wholemeal sandwich (100 g)
Saturday
Breakfast
• 1 juice of apple, carrot, kiwi, lemon, blueberries and fresh ginger + 2 buckwheat cakes with 1 teaspoon of natural peanut butter and 1 teaspoon of jam
Snack
• 15 g of unsalted and roasted chia seeds
Lunch
• 1 salad of rocket, lettuce, valerian, spinach and celery (alternatively: 1 plate of nori seaweed salad, wakame, dulse and kombu) with 100 g of tofu + 200 g of boiled potatoes
Merenda
• 1 fresh fruit
Price
• 250 g of fresh cod or hake + 1 plate of steamed broccoli and spinach + 1 wholemeal sandwich (100 g)
Sunday
Breakfast
• 1 cup of semi-skimmed cow's milk with 40 g of whole grains + 1 cup of berries (raspberries, blueberries)
Snack
• 1 plain white yogurt
Lunch
• 200 g of boiled beans + 1 plate of tomato salad, valerian, spinach and fennel
Merenda
• 1 extract of green leafy vegetables and seasonal fruit
Price
• 200 g of turkey breast (preferably from extensive farming) + 1 plate of cauliflower and peas + 1 wholemeal sandwich (100 g)
