Dr. David Della Morte Canosci
OMEGA-3: THE FIVE Ws TO UNDERSTAND ITS BENEFITS
These five questions represent the key points to better understand the benefits of vitamin F, or Omega-3.
Here are the FIVE Ws:
WHAT IS OMEGA-3?
Vitamin F, or Omega-3, is a combination of two essential fatty acids (EFA), linoleic acid and alpha-linolenic acid, with the addition of arachidonic acid. It is a particularly important nutrient, as it is a liposoluble vitamin, which cannot be synthesized in the body and therefore must come from food. The body releases it in small doses when its use is deemed necessary.
However, there are many unsaturated polyunsaturated fatty acids with more than one double bond, which all fall under the definition of Omega-3. More specifically, three of them are labelled as essential and semi-essential. Respectively:
Alpha-linoleic acid (ALA) is essential, because the body cannot synthesize it on its own
Eicosapentaenoic acid (EPA) semi-essential – because the body can produce it in quantities limited by the ALA – but it is biologically more active than the previous one
Docosahexaenoic acid (DHA) semi-essential – because the body can produce it in quantities limited by the ALA and the EPA – but it is the most biologically active.
Their role is fundamental, both in the development phase of the embryo/foetus and in infant growth, but also in the metabolism and in the prevention of several pathologies.
WHO GETS OMEGA-3?
This vitamin is suitable for children right from the first years of their life, but it is especially recommended for pregnant women, as their need for Omega-3 increases to deal with the needs of the foetus, who needs them for the proper development of the central nervous system and the eyes; it is also recommended for women who breastfeed. Omega-3 requirements are especially high during the baby’s first two years of life, for the same reason: providing what the nervous system and the eyes need. Everybody can get Omega-3s, which are fundamental for our body but always in a moderate amount and paired with a proper diet.
WHERE DOES IT ACT AND WHEN TO GET OMEGA-3?
To satisfy your body’s need for Omega-3 you should rely on your diet. Foods that are rich in Omega-3 are very different from one another.
Among the vegetable sources we have dried fruit (specifically nuts, almonds are not as effective), flax seeds and flaxseed oil, rapeseed oil, soy, soybean oil, chia seeds and leafy green vegetables.
The most important animal sources are fish (like salmon, mackerel, tuna, herring, or trout, carp, mullet), fish oil or cod liver oil.
However, not all Omega-3 sources provide their biologically active form; luckily, there are food supplements that help these kinds of situations. It has a strengthening action in several organs of the body, especially protecting the heart. Omega-3s are allies in case of different conditions and pathologies, such as:
Reduction of triglycerides levels in the blood after meals and on an empty stomach;
Increase of the so called “good” cholesterol (HDL, High Density Lipoproteins);
Antithrombotic properties which could help reduce the risk of severe cardiovascular events (like heart attacks and strokes)
Anti-inflammatory action that might help fight hypertension by influencing artery dilation, especially during the third age.
WHY IS OMEGA-3 IMPORTANT, WHAT DOES IT PREVENT?
If taken regularly, vitamin F will have a positive impact on the body and on its natural course, for example by preventing cardiovascular diseases and various disorders. The team of Palazzo Fiuggi is familiar with the importance of a healthy, proper diet for the well-being of the body.
Omega-3 is a very important vitamin for our health and it has real effects on our body, if included in a balanced diet in the correct amount. In fact, a multidisciplinary team of experts studies a customized meal plan for every customer, with biological and biodynamic ingredients, produced through sustainable agriculture.