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Omega-3 fatty acids are a very important element that builds our cells. Their supplementation is recommended to everyone, although they are especially important in the diet of pregnant women and small children. Providing the body with the right dose of these fatty acids has an excellent effect on the whole body – they make us look and feel young, prevent diseases, strengthen immunity and improve well-being.
They also have a huge impact on the fetal development of the child and its health in the following years of life. Polish specialists usually recommend taking omega-3 acids by pregnant women and their children from the age of 6 weeks. Why is supplementation necessary? Due to the difficult access to completely “clean”, healthy fish, not from farms and not containing heavy metals. Children and future mothers are more exposed to lead poisoning, hence the need to take precautions and reach for cod liver oil.
Acids good for the heart, immunity and bones
Scientists urge to eat fish, because eating more than one fish meal once a week reduces the susceptibility to heart disease by up to 50%. Omega-3 thins the blood, which is why they help prevent the formation of blood clots and blockages, prevent atherosclerosis (lower the amount of bad cholesterol, increase the good cholesterol), and also prevent arrhythmia.
Further statistics prove that women who eat large amounts of fish are less likely to suffer from uterine or breast cancer, and men from prostate cancer. Omega-3 fatty acids are also recognized as an excellent immune booster and allergy remedy. In addition, they protect against arthritis, so they will help with rheumatic diseases and osteoporosis.
Do you want to improve your memory and concentration? Reach for omega-3
They improve blood supply to the brain, therefore regular consumption of these acids improves our ability to reason, think and remember. Moreover, it also improves creativity. Eating plenty of fish throughout your life helps you avoid some old age diseases, including Alzheimer’s and dementia, because it helps you stay mentally fit for as long as possible.
How to supplement omega-3?
For pregnant women and very young children, the best source is cod liver oil, but for other people, natural sources of these acids are recommended. The most important sources of omega-3 are fish, especially sea fish. The most beneficial for the body will be:
- Atlantic salmon, farmed, fried, smoked,
- European anchovy, in oil, drained,
- Sardines in tomato sauce, whole, drained,
- Atlantic herring, marinated,
- Atlantic mackerel, fried, smoked,
- Rainbow trout, farmed, fried, smoked,
- Swordfish, fried, smoked,
- White tuna, in its own juice, dried.