Sicuramente tutti avrete sentito parlare di Omega 3 e della loro importanza per l’organismo, ma cosa sono davvero questi acidi grassi, qual è la loro funzione specifica per la nostra salute? Come e quali quantità devono essere assunti? Cosa succede se si presenta una carenza di Omega 3? A queste e ad altre domande cercheremo di rispondere in questo approfondimento dedicato agli acidi grassi polinsaturi Omega 3.
Cosa sono gli Omega 3
Gli Omega 3 sono una categoria di acidi grassi fondamentali per il corretto funzionamento dell’organismo e, in particolare, per il mantenimento dell’integrità delle membrane cellulari; dal punto di vista chimico, gli Omega 3 possiedono la caratteristica di avere un doppio legame in posizione 3 della catena che li forma, e proprio da questa peculiarità prendono il loro nome.
Acidi grassi, quali sono gli Omega 3
Gli acidi grassi sono delle sostanze che costituiscono quasi tutti i lipidi complessi e i grassi vegetali e animali; gli Omega 3 sono acidi grassi essenziali in quanto il nostro organismo non è in grado di sintetizzarli, e quindi è necessario introdurli con la dieta o con gli integratori alimentari. Gli acidi grassi Omega 3 sono anche detti polinsaturi perché la loro catena comprende diversi doppi legami.
I principali acidi grassi che fanno parte del gruppo Omega 3 sono l’acido α-linolenico, presente in gran parte degli oli vegetali, l’acido eicosapentaenoico, contenuto nel pesce e nel latte materno, e l’acido docosaesaenoico, presente anch’esso nel pesce di mare.
Le proprietà degli Omega 3
Come dicevamo, gli Omega 3 sono essenziali per il corretto funzionamento dell’organismo e prevengono la formazione di diverse malattie. Nello specifico, gli Omega 3 evitano l’accumulo dei grassi più pericolosi, come colesterolo e trigliceridi, sulle pareti arteriose, proteggono il sistema cardiovascolare, in quanto il sangue, che è più fluido senza la presenza dei grassi cattivi, circola meglio e allontana il rischio di malattie specifiche come ipertensione arteriosclerosi e trombosi.
Ancora: gli acidi grassi Omega 3 prevengono le reazioni infiammatorie, come l’artrite reumatoide e l’asma, possiedono proprietà anticancerogene, sostengono la produzione di ormoni, aumentano le difese immunitarie e quelle della pelle, pertanto sono ottimi coadiuvanti nella cura delle malattie cutanee e favoriscono la vitalità delle cellule del sistema nervoso centrale con ottime funzioni antidepressive.
Fabbisogno giornaliero di Omega 3
Vista le importanti funzioni che questi acidi grassi svolgono nel nostro organismo, è bene assumerne la dose giusta; il fabbisogno giornaliero di Omega 3 negli adulti varia dai 2 ai 4 grammi giornalieri, per un media ottimale di 3 grammi di Omega 3 al giorno.
Alimenti che contengono Omega 3
Per assumere i tre grammi giornalieri di Omega 3 raccomandati per il fabbisogno giornaliero, il miglior modo è quello di consumare gli alimenti che li contengono e in particolare il pesce; per favorire l’introduzione di Omega 3, bisogna consumare due o tre porzioni pesce alla settimana a scelta tra merluzzo, sgombro, tonno, pesce spada, trote, sardine e aringhe, che sono tra i pesci che ne contengono di più; per le preparazioni di questi alimenti prediligete cotture che mantengano inalterate le loro proprietà e quindi cuocete il pesce alla griglia, al forno in umido. Altre fonti di Omega 3 sono i cereali, i legumi, in particolare i ceci, la frutta secca, come noci, arachidi, pistacchi o mandorle e l’olio di lino e altri oli vegetali.
Carenza di Omega 3
La carenza di Omega 3 si manifesta soltanto dopo l’assunzione di quantità inferiori all’1% prolungata per alcuni mesi e si presenta con dermatiti, desquamazione della pelle e aumento della sensibilità alle infezioni, pertanto è necessario mantenere entro i livelli di guardia la quantità di Omega 3 introdotti nell’organismo, ricorrendo, se necessario, agli integratori alimentari.
Integratori alimentari di Omega 3
Chi non riesce ad assicurarsi il giusto apporto di Omega 3 con l’alimentazione deve ricorrere agli integratori alimentari, generalmente commercializzati sotto forma di capsule. Gli integratori alimentari di Omega 3 sono spesso combinati con delle vitamine come la A, la C e la E, o ad alcuni minerali come lo zinco e il selenio per le loro proprietà antiossidanti.
Le dosi consigliate di integratori alimentari a base di Omega 3 sono dai 500 mg ai 1500 mg al giorno, in ogni caso, prima di assumerli è necessario consultare il proprio medico che, alla stregua di un vero e proprio farmaco, saprà indicarvi se avete realmente bisogno di questa integratori e in che modo intervenire.
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