What is Omega 3, benefits, food and when to consume it
The fatty acid is undoubtedly one of the most beneficial components for our body. We can find them in a wide variety of different foods, which should be implemented in our daily diet. In fact, food is a fundamental and important source of fatty acids.
For this reason, maintaining a diet rich in foods with a high content of fatty acids is essential when maintaining a more or less stable lipid level, as well as providing essential fatty acids to our organism, among which we find two : the Omega 3 and the omega-6.
Since the human body is not able to synthesize them, or tends to synthesize them in insufficient quantities, it is essential to maintain a regular supply through food.
What is Omega 3?
First of all, we are going to talk very briefly about what Omega 3 consists of. It is a family of fatty acids that are completely essential for our body since we can not synthesize them by themselves and hence they can only be taken directly in some another food
Omega3 is clearly divided into three different fatty acids:
- DHA: docosahexaenoic acid. This is a type of fats that are found mostly in foods of animal origin. It is recommended to take them for a correct development and functioning of our brain.
- ALA: alpha-linolenic acid. Unlike the first, these types of fats are found mostly in any plant.
- EPA: eiccosapentaenoic acid. It is also found in animal foods and helps prevent and treat any inflammatory process.
What are the benefits of Omega 3?
As you will have seen, Omega 3 is a molecule found in the cells of animal and general meat. And therefore, since we start to take it regularly, we can enjoy its many benefits that we will shed from the following point:
- Avoid cardiovascular diseases. It is more than proven that Omega 3 helps prevent the onset of all types of cardiovascular diseases such as hypertension or the appearance of clots in the arteries.
- Reduces the risk of cancer. Undoubtedly one of the great reasons why you should start taking Omega 3. And it is that this reduces up to 50% the chances of suffering colon, prostate and breast cancer.
- Prevents depression and anxiety. This mental illness is suffered by millions of people around the world, regardless of their origin or age. In fact, Omega 3 can be even more effective than the antidepressant Prozac.
- Beneficial for our bones and joints. Osteoporosis is characterized by the decalcification and deterioration of all the bones of the skin and usually appears in women of a considerable age. However, if Omega 3 is consumed assiduously, the presence of calcium in the bones increases and prevents the appearance of arthritis.
- Fight insomnia. It is normal that due to our daily stress, all kinds of stress and insomnia symptoms arise, something that can later negatively affect our health. Well, thanks to the Omega 3, we can reconcile sleep much better and can sleep between seven or eight hours a day.
Foods rich in Omega 3
Now we just have to close this article to tell you obviously what foods are rich in Omega 3. First, you have a wide variety of fish such as tuna, salmon, prawns, sardines or trout that are very rich in this natural oil.
Also the cod liver oils or seaweed are a great source of this natural component. All without mentioning that seafood in general is also a great source of Omega 3.
On the other hand, eggs, dairy products in general and meat also have a high dose in Omega 3 and therefore it is recommended to introduce it into your daily diet. Finally, it should also be noted that this is also found in all kinds of vegetables such as spinach, hemp and soy seeds with cabbage and purslane.
| Food | Content in omega 3 |
|---|---|
| Mackerel | 6,982 mg |
| Fish oil (salmon) | 4.767 mg |
| Liver oil | 2,664 mg |
| Nuts | 2,664 mg |
| Chia seeds | 2,457 mg |
| Herring | 1,885 mg |
| Salmon | 1,776 mg |
| Flax seeds | 1,597 mg |
| Tuna | 1.414 mg |
| Sardines | 1,363 mg |
| Anchovies | 951 mg |
| Yolk | 240 mg |
As we can see, there is a great variety of foods with a high content of omega 3 fatty acids. Therefore, following a varied diet and including some of these foods, we will obtain the contribution that our body needs in fatty acids.
Who should consume omega 3?
Generally all the people who want it, although they must take care -in particular- their contribution both the pregnant like children.
This is because, in pregnancy and in Breastfeeding in itself, the omega 3 are essential for the baby's neurological development, in addition to helping in the improvement of the motor functions of premature babies, learning and sight.
In addition, omega 3 should be taken at the correct dose by those persons with a family history of high cholesterol and cardiovascular problems.
The best in all cases is not to exceed the recommended daily dose (for example consume blue fish 3 or 4 times per week), since it can cause a drop in good cholesterol and gallstones. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.
