Omega 3: Do you know its properties? They are essential in a healthy, varied and balanced diet because, among other benefits, they have heart-healthy effects, they help reduce triglyceride levels, regulate cholesterol and keep our brain active. Omega 3 is also anti-inflammatory and help prevent the development of some tumors. Where to find them? In foods such as bluefish.
Omega 3: Do you know its properties? Anti-inflammatory, cardio-healthy and anticancer properties. These are just some of the signs of identity that make indispensable the presence of Omega 3 in a healthy, varied and balanced diet. But it is not the only benefit that we report to our body since its consumption is guaranteed as an ally to keep our brain active. Where can we find them? What foods are essential to get the proper supply of Omega 3? What extra benefits do they report?
Omega 3 are fatty acids and are essential in our diet because, among other properties, they are the best ally against cardiovascular disorders. But it is not the only benefit that fatty acids or healthy fats give us. Omega 3 belong to the group of polyunsaturates, but equally important are monounsaturated, with oleic acid as the main representative. If we focus on Omega 3 their role in caring for our health is critical because they are also recognized anti-inflammatory, anti-cancer properties, are good to regulate levels of triglycerides, to reduce lipids in blood and maintain active and shape our brain.
Within the family of Omega 3, the most important are linolenic acid, DHA (docosahexaenoic) and EPA (eicosapentaenoic). The circumstance occurs that our organism can not manufacture Omega 3 by itself, being especially important the first one since it is the one that facilitates that from there we can produce the other two.
The Omega 3, as we have pointed out, helps maintain balanced levels of triglycerides which, coupled with its vasodilator properties, helps prevent thrombosis and other cardiovascular disorders. At the time, they help to improve the stiffness of the arteries and prevent us from cardiac arrhythmias.
Omega 3 is also an ally to regulate cholesterol levels. Another of the organs that benefit from the health effects of Omega 3 is the brain since they help to keep neurons active by slowing down their natural aging.
Also, its anti-inflammatory properties help prevent the symptoms of arthritis and also help reduce lung inflammation caused by tobacco smoke. Another of the properties that are recognized to Omega 3 is to be anticarcinogenic, helping in some types of tumors to avoid the fatigue associated with this disorder and to block the development of tumor cells.
Omega 3: Food
Omega 3 is found mainly in bluefish and seafood, and in lesser amounts in vegetable oils. Nutrition experts recommend including bluefish (sardines, tuna, salmon, prawns or herrings, among others), at least twice a week in our diet to strengthen the defenses and protection of our body primarily against cardiovascular disorders. In the case of the smallest and pregnant women, nutrition experts advise smaller bluefish varieties because of their lower mercury content.
Omega 3 is also present in nuts such as nuts. The plant also contains small amounts of Omega 3.
In the event that our diet does not contain a sufficient amount of Omega 3 (a poorer diet in fish, fruits or vegetables), we can resort, always under medical or specialist advice, to supplements or food supplements.