Omega 3
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OMEGA 3
The supplement market is thriving and constantly growing, with one Italian in three using supplements (Sole 24 Ore, 2017). The most popular products are first and foremost those that help strengthen the immune system or improve sleep.
Today we want to talk about omega 3 and omega 3 supplements, among the most requested and consumed today.
WHAT ARE OMEGA 3s
Omega 3 fatty acids are "good" fats that our body produces only in minimal amounts, so it is important to get them through the diet. They are polyunsaturated fatty acids rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), called essential because the body cannot synthesise them on its own. But pay attention to where they come from!
WHAT OMEGA 3s ARE FOR AND WHAT THEIR BENEFITS ARE
Omega 3s based on EPA and DHA have several recognised properties that benefit health. Below are the claims approved by EFSA (European Food Safety Authority):
WHERE TO FIND THEM AND WHICH FOODS ARE RICH IN OMEGA 3
You can get omega 3s in your diet through a variety of foods.
Some of the plant foods richest in omega 3 are: flaxseed, walnuts, chia seeds, soybeans, spinach, almonds, red rice and cauliflower.
Fish rich in omega 3 include salmon, tuna, trout, sardines, anchovies and mackerel.
Fish oil contains the fatty acids EPA and DHA, whose many benefits we have seen, while linoleic acid is found in plant foods.
Eggs are also rich in omega 3.
WHAT ARE THE CONTRAINDICATIONS OF OMEGA 3
Incredible but true: at the moment omega 3s have no known direct contraindications!
The only precautions concern the possible presence of mercury in some fish, so choose carefully (where does it come from?), and taking omega 3 together with anticoagulant drugs, which could amplify their effect.
OMEGA 3, 6 AND 9 SUPPLEMENTS: WHICH TO CHOOSE
There are several supplements on the market based on omega 3 and more. In recent years, supplements based on omega 6 and omega 9 have also appeared.
Let's look together at the claimed features of each supplement:
The product we have chosen for you is: Super Omega 3
The supplement market is thriving and constantly growing, with one Italian in three using supplements (Sole 24 Ore, 2017). The most popular products are first and foremost those that help strengthen the immune system or improve sleep.
Today we want to talk about omega 3 and omega 3 supplements, among the most requested and consumed today.
WHAT ARE OMEGA 3s
Omega 3 fatty acids are "good" fats that our body produces only in minimal amounts, so it is important to get them through the diet. They are polyunsaturated fatty acids rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), called essential because the body cannot synthesise them on its own. But pay attention to where they come from!
WHAT OMEGA 3s ARE FOR AND WHAT THEIR BENEFITS ARE
Omega 3s based on EPA and DHA have several recognised properties that benefit health. Below are the claims approved by EFSA (European Food Safety Authority):
- They contribute to the normal function of the heart (EPA and DHA, 250 mg per day)
- Maintenance of normal blood triglyceride levels (EPA and DHA, 2 g per day)
- Maintenance of normal cognitive function (EPA and DHA, 250 mg)
- Maintenance of normal vision (DHA, 250 mg)
- They contribute to the normal brain development of the foetus and breastfed infants (EPA and DHA, 250 mg)
- It contributes to the normal visual development of infants up to 12 months of age (DHA, 100 mg)
- They contribute to the maintenance of normal blood pressure (EPA and DHA, 3 g per day)
WHERE TO FIND THEM AND WHICH FOODS ARE RICH IN OMEGA 3
You can get omega 3s in your diet through a variety of foods.
Some of the plant foods richest in omega 3 are: flaxseed, walnuts, chia seeds, soybeans, spinach, almonds, red rice and cauliflower.
Fish rich in omega 3 include salmon, tuna, trout, sardines, anchovies and mackerel.
Fish oil contains the fatty acids EPA and DHA, whose many benefits we have seen, while linoleic acid is found in plant foods.
Eggs are also rich in omega 3.
WHAT ARE THE CONTRAINDICATIONS OF OMEGA 3
Incredible but true: at the moment omega 3s have no known direct contraindications!
The only precautions concern the possible presence of mercury in some fish, so choose carefully (where does it come from?), and taking omega 3 together with anticoagulant drugs, which could amplify their effect.
OMEGA 3, 6 AND 9 SUPPLEMENTS: WHICH TO CHOOSE
There are several supplements on the market based on omega 3 and more. In recent years, supplements based on omega 6 and omega 9 have also appeared.
Let's look together at the claimed features of each supplement:
- Omega 3: if you cannot get enough omega 3 fatty acids through your normal diet, supplements are advisable. Pay attention to the degree of purity, which should ideally be above 60%, and to the ratio between EPA and DHA fatty acids (EPA>DHA). In practical terms, softgel packs are preferable because they avoid that unpleasant fishy aftertaste.
- Plant-based omega 3: as mentioned above, plant-based omega 3 fatty acids mainly contain alpha-linolenic acid (ALA), which must then be converted into EPA and DHA. This conversion is very low, so omega 3 of animal origin is preferable.
- Omega 6: these are plant fats found in particular in olive oil, corn oil, sunflower oil and palm oil, to name a few. Legumes, almonds and walnuts are also rich in them. The claimed benefits promoted for linoleic acid (omega 6) are: it strengthens the immune system, helps cognitive and vascular development, improves the skin, and supports women during menstruation or menopause. Unfortunately EFSA rejected these claims, finding no scientific evidence for them (EFSA JOURNAL 2011;9(6):2235 - 2011;9(6):2235 - 2010;8(2):1485 - 2010;8(2):1485 - 2011;9(4):2059).
- Omega 9: EFSA has not yet published any studies on them.
The product we have chosen for you is: Super Omega 3
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