Although it is common to hear about the omega-3 and its multiple benefits, many do not know exactly what it is and therefore how to take advantage of it.
omega-3 is a type of polyunsaturated fat that the body cannot produce on its own and, therefore, it is essential to obtain it through certain foods to strengthen neurons and other important functions of the body.
Those who want to obtain all their properties they should include in their diet vegetable sources such as nuts, seeds, vegetable oils such as canola or walnut, and in the fat of fish.
Among foods with omega-3, which are also rich in protein, vitamins, antioxidants and minerals, there are flax or chia seeds; nuts such as peanuts and peanut butter; soybean, canola, olive, and flaxseed oil; fatty fish such as salmon, sardines, anchovies, herring, mackerel, or tuna; avocado, and vegetables such as broccoli, arugula and spinach.
But among the fish, the one that stands out the most for its richness in omega-3 content is cod, because despite the fact that it is a lean fish, the little fat that it has, according to the Heart Foundation portal, is made up of acids omega-3 fatty acids, so if you eat 200 grams of this fish, you can get 80% of the amount your body requires in one day.
According to experts, it is advisable to consume between 0.1% and 1% of the daily energy intake. This means that, under a balanced diet, consuming a serving of fish two or three times a week will help you get the recommended amount of this polyunsaturated fat.
Although all omega-3 fatty acids reduce bad cholesterol and because they are polyunsaturated fats they have an anti-inflammatory effect, which means that this type of fat helps prevent different diseases, there are several classes of omega-3, among which is alpha linolenic acid (ALA), predominant in foods of plant origin; eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), an essential component for the proper functioning of the body’s cell membranes.
However, among the most outstanding omega-3 properties are its anti-inflammatory and autoimmune effect, which favors the treatment of diseases with inflammatory processescardiovascular problems, as well as benefits in terms of slowing down the aging process.
Also, this type of polyunsaturated fat It helps treat diseases such as rheumatoid arthritis, ulcerative colitis or lupus, and also reduces the risk of atherosclerosis, thrombosis and other vascular problems.
Omega-3s are also good for the heart and blood vessels, since they help reduce triglycerides, a type of fat in the blood; reduce the risk of developing irregular heartbeats (arrhythmias), among other benefits.
In addition, they help regulate blood coagulation, improve learning ability, help fight allergies and asthma, reduce stress, fight premenstrual syndrome and depression, strengthen heart function and blood pressure, promote cholesterol reduction bad and triglycerides, reduce inflammation, and fight inflammatory diseases such as rheumatoid arthritis or intestinal diseases.