Fats that are needed after 40 years have been named

If there is one thing that every woman over 40 cannot do without, it is omega-3 fatty acids, substances that the body does not produce on its own.

They must be included in the diet through food or supplements. Omega-3s are essential for staying healthy because they can rejuvenate the entire body.

So far, studies have confirmed that there is not a single organ or part of the body that does not benefit from them, riza.it reports.

Properties and benefits of omega-3

Omega-3 fatty acids keep the brain young and active, protect against heart attack, strengthen the musculoskeletal system, prevent osteoporosis, and relieve joint pain, as well as help the skin, improve vision, soothe intestinal irritation, and fight cancer.

Powerful anti-inflammatory agents

But the most valuable effect is perhaps the least visible: they help counteract the form of low-grade inflammation that is currently considered one of the first causes of aging or a wide variety of pathologies.

Women need omega-3s at every stage of life, but it is especially important to provide these nutrients when the end of their reproductive years is approaching. With the drop in estrogen, the ability of the female body to convert one of the omega-3 fats, alpha-linolenic acid (ALA), decreases. This reduces the availability of these precious fatty acids in the modern diet, which is already lacking in these nutrients: you should take at least 250 mg per day, and today the average is 170-200 mg.

What foods contain the most omega-3s?

The most important source of omega-3 is fish products. Eat fish 2 or 3 times a week to ensure a good intake of omega-3s. Other sources include flaxseed oil, algae, and chia seeds. You can also rely on fortified foods such as milk (even vegetable milk) or eggs obtained by feeding chickens flaxseed feed.

The most effective supplements

The most active and effective form of omega-3 has been proven to be docosahexaenoic acid, abbreviated as DHA. This is what you need to look for on packages of omega-3 supplements (sometimes also called eicosapentaenoic acid or EPA). The source from which they are derived is fish oil placed in a capsule (this avoids the unpleasant odor).

Instead, don't buy supplements that simply say "fish oil" without specifying the composition of essential fatty acids. There are also DHA supplements for vegans that consist of high DHA oil derived from the algae Schizochytrium. The dosage varies depending on the product, but it is usually one or two capsules per day.

Consuming omega-3s is beneficial in the long run. Omega-3 supplements should actually be consumed for two or three months. During this period, the metabolism is restored and a profound restructuring of cell membranes occurs.