The Omega-3 fatty acids protect the heart and arterial system. But thanks to various investigations, it was observed that these fats provide extra benefits to health, through the discovery of new properties.
Through an extensive amount of research it was established that omega-3 acids are cardioprotective, reducing various cardiovascular risk factors such as hypercholesterolemia and hypertriglyceridemia.
While these properties are well known, there are other new properties, but not so well known that keep the body healthy.
Alpha-linolenic acid (ALA), eicosapentaenoic (EPA) and docosahexaenoic acid (DHA) are omega-3 that provide extra benefits to the body. According to a series of investigations showed that DHA prevents cancer cells from multiplying, protecting the nervous system.
Also supplement with omega 3 could complement chemotherapy, increasing efficiency. Also the omega 3 could reduce the adverse effects of such treatments, such as malnutrition.
Moreover, recent studies indicate that omega-3 acids protect the brain from traumatic injuries, reducing neural inflammation. Furthermore, it has been found that these fatty acids enhance the immune system especially in infants.
To do this, we conducted a study in which he gave 400 mg of omega 3 to the mother and it was observed that reduced symptoms of congestion, vomiting and rashes.
Finally, omega 3 can provide an extra benefit related to increased muscle protein. These fats would provide more amino acids and insulin to the muscles.
With multiple investigations can conclude that the daily intake and adequate omega-3 benefits the entire body, improving the quality of life.
What we find food?
Natural sources of Omega 3
- The flesh of marine animals.
- Fatty fish or blue: sardines, anchovy, mackerel, halibut, mackerel, tuna, salmon, anchovy, eel, herring, etc..
– Fish oil and marine mammals like seals and walruses.
- Shellfish such as mussels, oysters or cockles.
- Nuts: especially walnuts, hazelnuts and pumpkin seeds.
- The seeds and soybean oil, pumpkin, hemp, flax and wheat germ.
- Spinach, cabbage, lettuce and broccoli.
- Breast milk is a good source of omega-3 but it has shown that the amount of DHA, one of his constituents-acids decreases from the first child.
In populations that include daily in your diet foods rich in Omega 3, the occurrence of heart disease is very low.
It is therefore advisable to limit intake of saturated fats and increasing consumption of Omega 3.
According to experts, a healthy balanced diet should include foods rich in fiber, minerals and vitamins, mostly in the form of vegetables, fruits and vegetables. In this sense, the Mediterranean diet is one of the best known and recommended, and the wine is an essential component. Among his countless benefits of wine should be noted that:
- Moderate consumption of wine is not only beneficial in preventing coronary disease type, but type cancer, diabetes, Alzheimer’s or depression, according to the American Heart Association
- Moderate wine consumption reduced by 20% the risk of cancer, myocardial infarction or cerebral vascular complications accidents.
- Drink a couple glasses of wine a day and not smoking reduces the risk of peripheral arterial disease. The American Journal of Epidemiology
- Moderate consumption of wine could reduce up to 20% the risk of macular degeneration. The Journal of the American Geriatrics
- A couple of glasses of wine a day reduces the risk of stomach ulcers.
- Blac wine reduces levels of blood pressure.
One of the most marked up by the experts is that these drinks should be consumed in moderation and regular. In this sense, the best thing would be a couple of glasses a day, preferably at mealtimes, because this way the alcohol is absorbed more slowly and polyphenols protect the body from oxidation of fats. We must not forget that wine is a good antioxidant to contain polyphenols and resveratrol. The high concentration of these substances helps reduce LDL cholesterol levels, improving circulation and reducing the risk of atherosclerosis.
The formation of new tissues (bones, muscles, glands) requires vitamins in addition to the usual portions, so that children and adolescents have higher needs of an adult proporcionalmentea.
Also carries an intense metabolic activity and increases the needs to facilitate the increased volume of the uterus, forming the placenta, the fetus and acquire building reserves for breastfeeding.
In the elderly
The assimilation is slower, also leave less sun exposure is less and increase their vitamin D requirements needed to preserve bone quality. These reasons, coupled with a lack of appetite common in this age, are causing frequent vitamin deficiency in the elderly.
Destroys vitamin C and alcohol leads to reactions that are necessary for vitamins that alcoholic beverages do not contribute in any way, smokers and heavy drinkers are candidates to suffer from vitamin deficiency.
Inthe hinders women who consume the assimilation of vitamin B6, whose consumption is increased by the contribution of estrogen pill. Contraceptives disrupt the body of an amino acid, tryptophan, resulting in the serotonin, a neurotransmitter whose deficiency can cause depression. In this group the intake of vitamin B6 causes the decrease or disappearance of symptoms within days.
We also see significantly increased vitamin needs with our training and stress that can lead to competition, the same way to work at night, indoors or always eat out. But none of these situations should involve the systematic administration of vitamins.
Most people assume that vitamins, even in large doses are not harmful because they are natural and in fact there were no signs of side effects during the execution of various scientific studies.
The participants were asked the same three months about side effects, but nothing serious was reported and there was no difference between those who received placebo and those receiving vitamins.
Vitamin B12 may help protect against Alzheimer’s disease, according to a study of older people, which demonstrated that high levels of the vitamin in blood, your risk of developing the disease was much lower, according to the Alzheimer’s Association.
Vitamin K is a fat soluble vitamin which is usually called the coagulation vitamin or antihaemorrhagic factor because of its role.
In addition, by origin, vitamin K isolated from green plants is called K1 or phylloquinone, is synthesized in the intestinal bacteria of the human body is called K2 or menaquinone and one that is made in synthetic form called menadione or K3.
As the alternative name implies, vitamin K has the primary function involved in the synthesis of clotting factors, therefore, is essential in the formation of clotting proteins such as prothrombin.
Vitamin C chemically decomposes under certain conditions, many of which can occur during cooking of food. Typically, the boiling point of water at 100 ° C is not hot enough to cause the destruction of important nutrients, which only decomposes at 190 ° C despite popular opinion.
However, using pressure cooking, roasting, frying and grilling food is more likely to reach the decomposition temperature of vitamin C. Longer cooking times also lead to the breakdown of vitamin C, as well as copper food vessels, which catalyze the decomposition.
New research suggests that people with diabetes may face an increased risk of heart disease if you are deficient in vitamin D.
An article in Science News cites a study by the Washington University School of Medicine in St. Louis, indicating that macrophages, immune cells that normally fight heart disease by absorbing LDL cholesterol, can do its job too well in cases of deficiency of vitamin D.
Instead of helping to prevent heart disease in these patients, macrophages may actually contribute to their occurrence.
Riboflavin (B2) works in conjunction with other B complex vitamins and is important for body growth, red blood cell production and release of energy from carbohydrates.
Vitamin B2, also known as riboflavin, is found in many foods of animal and plant origin such as milk, liver, cheese, eggs, green vegetables, brewer’s yeast, whole grains, fortified cereals and wheat germ.
The B2 is destroyed by exposure to light, therefore, riboflavin-containing foods should be kept in the dark or in opaque containers.
Vitamin K is a fat soluble vitamin. The fitoquinona, natural form of vitamin K found in alfalfa and other foods, was discovered in Denmark and designated as vitamin K for the Danish word koagulation.
Phylloquinone providing food is designated as K1, while menaquinone produced by our intestinal bacteria called vitamin K2. A synthetic compound with the basic structure of the quinones is menadione or vitamin K3.
Vitamin K is important for proper blood clotting in humans. It is essential for synthesis in the liver of four coagulation proteins.