You've probably heard about omega 3 and its benefits. But do you know what it's used for and why it's so important for the body?
Omega 3 is a type of polyunsaturated fat considered an essential fatty acid, since the body cannot produce it on its own.
There are several types of omega-3, such as alpha-linolenic acid (ALA), which is predominant in plant-based foods, or eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The latter is an essential component of our body's cell membranes for their proper functioning, especially for the brain and retina.
Since omega 3 is a type of fat that is not produced by our body, if we want adequate levels we must resort to food and nutrition to achieve them.
Properties
Its anti-inflammatory and autoimmune effects are notable. This could be of great help in reducing the risk of suffering from certain types of diseases, as well as favouring the treatment of those with inflammatory processes such as cancer, cardiovascular problems or slowing down ageing itself.
Omega 3 can also help us with some diseases such as rheumatoid arthritis, Crohn's disease, ulcerative colitis, lupus... In addition, it can help reduce the risk of suffering from atherosclerosis, thrombosis and other vascular problems.
In addition, it helps regulate blood coagulation.
Improves learning ability.
Helps fight allergies and asthma.
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Reduces stress.
Helps combat premenstrual syndrome and depression.
Improves heart function and blood pressure.
It helps reduce bad cholesterol and triglycerides.
It helps us lose weight and maintain testosterone levels for good muscle development.
Repairs the immune system.
We must include in the properties of omega 3 the importance it has for brain functions, since the brain is mostly made up of omega-type fats.
It should also be noted that daily consumption of omega 3 contributes to maintaining normal cholesterol levels according to the Spanish Heart Foundation (FEC).
Foods with Omega 3
Omega 3 is found mainly in plant sources such as nuts, seeds and some vegetable oils such as canola or walnut oil. It can also be found in fish fat. Thus, the foods with omega 3 that you can consume are:
Flax or chia seeds: they are the most concentrated sources of this type of fat.
Nuts such as peanuts and peanut butter.
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Soybean, canola or walnut oil.
Fatty fish such as salmon, cod, sardines, dogfish, anchovies, herring, mackerel or tuna.
Avocado.
Olive oil, linseed oil, and even linseed seed itself, broccoli, arugula and spinach are also foods with omega 3, but in smaller quantities.
A varied, healthy and balanced diet, and eating a portion of fish two or three times a week, will provide the recommended amounts. In addition, foods with omega 3 also contain proteins, vitamins, antioxidants and minerals, which supplements do not provide. However, in diets without fish, we will have to use supplements such as fish oil.
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