What happens in the body if I take omega 3 capsules every day

Incorporate foods rich in omega-3 fatty acids It is essential because they reduce cholesterol and blood pressure, among other health benefits. But what if I take one capsule every day?

“Omega-3 fatty acids are a type of polyunsaturated fat that we need strengthen neurons and for other crucial functions”, he summarizes MedlinePlusthe United States National Library of Medicine.

Furthermore, he adds, «they help keep the heart healthy and protected against a stroke, and in the event of the onset of a possible stroke cardiovascular disease“.

The three main omega 3 fatty acids are alpha-linolenic acid (ALA), the eicosapentaenoic acid (EPA) and the Docosahexaenoic acid (DHA).

“ALA is an essential fatty acid that the body does not produce; therefore it is necessary to obtain it from the foods and drinks we consume. The body can convert part of the ALA into EPA and then into DHA, but only in very small,” explains the US National Institutes of Health (NIH) publication.

Therefore, the only practical way to increase the concentrations of these omega-3 fatty acids in the body is from food or via capsules as supplements.

What are the health benefits of omega 3

• Omega-3s are it’s good for the heart and blood vessels in various ways.

• Reduce triglyceridesa type of fat in the blood.

• They reduce the risk of development irregular heartbeat (arrhythmias).

• It prevents the accumulation of plaque, a substance that contains it fat, cholesterol and calciumwhich hardens and blocks the arteries.

• They help a little low blood pressure.

Health experts are still discovering all the possible benefits of omega-3 fatty acids, although they also note benefits against depression, inflammation and ADHD.

Anyway, It is always important to consult a doctor specialist before making any decisions.​

Which foods are rich in omega 3

Below is a list to keep in mind:

• Fish: salmon, sardines, herring and anchovies.

• Seafood: All but clams and clams contain lots of omega 3s.

• Flax or chia seeds: They are the ones who present it in maximum concentration.

• Peanuts: It is an easy food to integrate into your daily diet, both as a snack and as peanut butter.

• Soybean, canola or walnut oil: They can be incorporated as a salad dressing.

• Peanuts: with walnuts leading the way as a source of these fatty acids.

• Whole grains and some vegetables: Although they do not contain this fatty acid in high quantities like fish, it is good to include them in your daily diet.

How many omega 3 capsules do I need?

In addition to the recommendation to find omega 3 in foods, supplements also help.

The recommended average daily allowances for ALA are listed below based on a chart provided by the NIH. They are expressed in grams (g) and the amount will depend on your age and gender.

• From birth to 1 year (0.5 g)

• Children from 1 to 3 years (0.7 g)

• Children from 4 to 8 years (0.9 g)

• Children from 9 to 13 years (1.2 g)

• Girls 9 to 13 years (1.0 g)

• Adolescents (males) 14 to 18 years (1.6 g)

• Teenage girls aged 14 to 18 (1.1 g)

• Adult Men: (1.6 g)

• Adult women: (1.1 g)

• Pregnant women and adolescents (1.4 g)

• Breastfeeding women and adolescents (1.3 g)