The nutritionist’s corner – Choosing the best sources of Omega-3
In a recent column by Dr. Simona Brigandì, the debate over the best sources of Omega-3 fatty acids was discussed. Omega-3 fatty acids are known for their protective effects on vascular health, benefiting the heart and arteries. However, the question remains – should we prefer animal-based sources or plant-based sources of Omega-3?
Plant foods, such as walnuts, flaxseeds, chia seeds, hemp seeds, and cold-pressed soybean oil, contain ALA (α-linolenic acid), a type of Omega-3. On the other hand, fish, especially blue fish, are rich in long-chain Omega-3s such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). While the body can partially convert ALA into long-chain Omega-3 fatty acids, it is recommended to include both plant-based and animal-based sources in the diet to ensure an adequate intake.
The Italian Society of Human Nutrition recommends a daily intake of Omega-3 between 1 and 4.5 grams. Recent studies highlight the importance of long-chain Omega-3s from fish in a protective diet, especially for the development of the nervous system and cardio and cerebrovascular health.
During pregnancy and breastfeeding, the requirement for DHA increases to 100-200 mg per day. Guidelines suggest consuming fish at least 3 times a week and incorporating dried fruit and oil seeds into the diet. Dried fruit consumption has been linked to a reduced risk of cardiovascular diseases, type 2 diabetes, and mortality.
In conclusion, a balanced diet that includes a variety of plant-based and animal-based sources of Omega-3 is essential for overall health and well-being. Ensuring a sufficient intake of these essential fatty acids is important for maintaining a healthy lifestyle.