Omega 3: when should it be consumed and in which foods is it found?

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Incorporate foods rich in omega-3 fatty acids It is essential because they have proven to be allies of our cardiovascular health lower cholesterol and blood pressure. But it also offers other very important advantages.

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“Omega-3 fatty acids are a type of polyunsaturated fat that we need to strengthen neurons and for other vital functions,” he summarizes. MedlinePlus, US National Library of Medicine.

In addition, he expands, “they help keep the heart healthy and protected against a stroke, and in case of suffering from any cardiovascular disease”.

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Omega 3. Salmon sandwich with flaxseed.  Shutterstock photos.

Omega 3. Salmon sandwich with flaxseed. Shutterstock photos.

The three main omega-3 fatty acids are alpha-linolenic acid (ALA), the eicosapentaenoic acid (EPA) and the Docosahexanoic acid (DHHA).

Omega-3 supplements to incorporate.

Omega-3 supplements to incorporate.

“ALA is an essential fatty acid that isn’t made by the body, so you have to get it from the food and drinks you consume. Your body can convert some of the ALA into EPA and then into DHA, but only in very small amounts,” explains the publication of the United States National Institutes of Health (NIH).

For example, the only practical way to increase the concentrations of these omega-3 fatty acids in the body is through food.

Health benefits of omega 3

  • Omega-3s are it’s good for the heart and blood vessels in various ways.
  • lower triglyceridesa type of fat in the blood.
  • Reduce the risk of development irregular heartbeat (arrhythmias).
Omega 3s reduce the risk of heart problems.

Omega 3s reduce the risk of heart problems.
  • It prevents the buildup of plaque, a substance that comprises fat, cholesterol and calciumwhich hardens and blocks the arteries.
  • They help slightly low blood pressure.

Health experts are still discovering all the possible benefits of omega-3 fatty acids, although they also point to the pros and cons depression, inflammation and ADHD.

Anyway, It is always essential to consult a specialist doctor before making any decision.

Omega-3 Rich Foods

Beyond the sale of supplements, taking Omega 3 from food is increasingly recommended, according to doctors.

Here is a list to keep in mind:

Salmon, rich in Omega 3.

Salmon, rich in Omega 3.
  • Fish: salmon, sardines, herring and anchovies.
  • Seafood: all but clams and clams contain a lot of omega 3s.
  • Flax or chia seeds: They are the ones that present it in the highest concentration.
  • Peanuts: It’s an easy food to incorporate into your daily diet, whether as a snack or peanut butter.
  • Soybean, canola, or nut oil: they can be incorporated as a salad dressing.
  • Nuts: with nuts leading the way as a source of these fatty acids.
Nuts, dried fruit.  Shutterstock photos.

Nuts, dried fruit. Shutterstock photos.
  • Whole grains and some vegetables: While they don’t contain this fatty acid in high amounts like fish, it’s good to incorporate them into your daily diet.

How Many Omega-3s Do I Need?

The recommended average daily amounts for ALA are listed below based on a chart from the NIH. They are expressed in grams (g) and the amount will depend on age and gender.

  • From birth to 1 year (0.5 g)
  • Children from 1 to 3 years (0.7 g)
  • Children 4 to 8 years (0.9 g)
  • Children 9 to 13 years (1.2 g)
  • Girls 9-13 years old (1.0 g)
Pregnant women and teenagers should consume 1.4 grams.

Pregnant women and teenagers should consume 1.4 grams.
  • Adolescents (males) 14 to 18 years (1.6 g)
  • Adolescent girls aged 14 to 18 (1.1 g)
  • Adult men: (1.6 g)
  • Adult women: (1.1 g)
  • Pregnant women and adolescents (1.4 g)
  • Nursing women and adolescents (1.3 g)

Source: Clarin

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