Over time, humans go through a physiological process of
aging, which can directly impact an individual’s quality of life,
leaving you more susceptible to diseases and pathological conditions. With the increase in
life expectancy, the search for ways to age healthily has been very
targeted, precisely to avoid the damage caused by aging and delay these changes
which can weaken the body.
Among the measures necessary to achieve healthy aging is attention to
nutrition. A good diet can help prevent several conditions, and among them
main nutrients that have scientific research and can assist in this process
are polyunsaturated fatty acids, known as omega 3.
These compounds are, in fact, essential polyunsaturated fats, that is, they do not
produced by the body and need to be consumed in food. Among your
benefits, it is possible to list its three main points:
1. Improves cardiovascular health
Scientific studies, conducted by renowned institutions such as the National Institute of
United States Health (NIH) and the American Heart Association (AHA), suggest
that regular consumption of omega 3 can reduce triglyceride levels, reduce
blood pressure and improve vascular function, contributing to the prevention of diseases
cardiovascular.
2. Anti-inflammatory factor
Anti-inflammatory biological effects produced by these fatty acids were found
essential in various research, as is the example of some scientific works
carried out at the Faculty of Medicine of UNESP (Universidade Estadual Paulista). Those
effects not only benefit cardiovascular health, but also help alleviate
chronic inflammatory conditions such as rheumatoid arthritis and other autoimmune diseases.
3. Prevention of sarcopenia
Sarcopenia is nothing more than a decrease in muscle mass, a process that can be
natural and accompanies aging. However, studies published by UNICAMP
(State University of Campinas) demonstrate that regular consumption of omega 3
It can be an ally in maintaining muscle and preventing mass loss
lean in the elderly.
Which omega 3 to buy?
Omega 3 can be found in greater quantities in foods such as nuts, seeds
flaxseed, chia and salmon. However, these items may not be as common in
western diet and, therefore, it is also possible to use supplements to
complement the supply of this nutrient.
Among the various options available on the market, it can be difficult to choose.
what is the best omega 3. Therefore, it is essential to choose a product that has quality certification and
the IFOS (International Fish Oil Standards Program) seal, which ensures the purity of
raw material and supplement safety.
IFOS, for example, is an institution that carries out tests on these supplements to
investigate some aspects such as purity, veracity of concentration, stability of
chemical structure of the oil and product contamination.
It is also necessary to choose products that have an adequate concentration per
capsule. The ideal is to opt for those that offer concentrations greater than 60%, or
In other words, if the capsule contains 1000mg in total, it must contain at least 600mg of omega
3 per capsule.
The regular incorporation of omega 3 in the diet appears as a strategy to promote a
healthy aging. However, it is important to remember that this is just one piece of the
puzzle. The path to a long and healthy life involves a
holistic, in which this strategy joins other key factors.
Maintain a good diet, rich in a variety of nutrients, combined with
regular practice of physical activities, are equally essential components of this
panorama. Therefore, when considering the challenges inherent in aging, cultivating a
diverse set of healthy habits remains the most effective recipe for
achieve longevity full of vitality and well-being.