What do omega 3s do for the brain? Are they really beneficial and why? If you’re not sure, get the necessary information to improve your brain health.
Have you heard of the effects of omega 3 on the brain? Omega 3 is an essential fatty acid for our body. It is found largely in blue fish, nuts and vegetable oils, but also in supplements.
Coinciding with information published in the Annual Review of Food Science and Technology, its regular consumption brings many benefits to our health. Proof of this are its anti-inflammatory properties, in addition to its ability to reduce the risk of several chronic diseases.
Precisely, with regard to the latter, several investigations show that this nutrient is beneficial for the brain and cognitive functions. Therefore, this time we want to share more about the effects of omega 3 on the brain.
What do omega 3s do for the brain?
There are studies that relate the poor intake of omega 3 with a deterioration of brain performance. Apparently, these fatty acids are basic nutrients for brain cells by binding to cell membranes.
On the other hand, the consumption of these fatty acids regularly improves the functioning of neurotransmitter receptors, as detailed in information disclosed in Biomolecules & Therapeutics. The scientific literature also relates the deficiency of omega 3 with the appearance of cognitive disorders such as depression or bipolar disorder.
However, scientists need more research to establish conclusive results. Despite this, today many treatments of cognitive processes focus on changes in the microbiota and supplementation with omega 3.
Omega 3 and omega 6
A very important aspect that we must take into account in the diet is the balance of omega 3 and omega 6 fatty acids. The former are precursors of anti-inflammatory molecules, while the latter are of inflammatory molecules. For this reason, the 1: 1 ratio should not be lost to avoid inflammation processes in the body.
Processed foods are usually rich in omega 6 acids, while blue fish and vegetable oils are in omega 3 acids. Current food causes an imbalance to the first side due to the rise of processed and fast food.
Therefore, it is important to increase the consumption of fresh foods. In this way, blue fish, nuts and vegetable oils are essential elements in the diet to increase the intake of omega 3 acids and try to recover the balance of fats.
Omega 3 supplements
It is quite common to supplement omega 3 in various situations. Within the sports field, for example, they use these supplements within the processes of treating injuries, to mitigate inflammation. In healthy adults, people use them to prevent the occurrence of complex diseases in the medium or long term.
Likewise, and seen the latest articles in the scientific literature, they should be a consideration supplement in processes related to cognitive disorders or impairments. Its combination with prebiotics and probiotics can be interesting when treating some processes related to depression.
Omega 3 supplements are ideal for obtaining this nutrient under special conditions such as diseases or practice of some sports.
Two servings of blue fish per week
To ensure the correct supply of omega 3 acids, the consumption of blue fish is essential. Until a few years ago the intake of this food was limited as it was feared that it had an impact on the lipid profile. However, today it is known that the intake of mono and polyunsaturated fat not only does not increase cholesterol levels, but can even reduce them slightly.
Therefore, the recommendations today are at least 2 servings of blue fish per week. This is necessary to combine it with regular consumption of vegetable oil, but in raw. Subjecting oils to high temperatures causes the loss of some of their nutrients and properties.
In addition, the overheating of the oils generates processes that lead, in the medium and long term, to the appearance of toxic waste products for the organism, such as acrylamide.
Conclusion
Regular consumption of omega 3 fatty acids is essential. It is necessary to reduce the intake of processed products and increase that of fresh products. You need to recover the balance between omega 3 and omega 6 fatty acids.
These types of fatty acids have the ability to prevent the onset of certain cognitive diseases. Or at least, that shows the current literature. However, more studies are lacking to guarantee this evidence.
However, it is necessary to keep in mind that fat is a highly caloric nutrient. For this reason, it is necessary to frame its consumption within the framework of a balanced diet and caloric norm. In this way, we avoid weight gain and associated diseases.
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