WHAT IS OMEGA 3 FOR? FIND OUT WHAT THESE “GOOD FATS” ARE AND IN WHAT FOODS WE CAN FIND THAT CAN HELP YOU LOWER CHOLESTEROL AND PREVENT A HEART ATTACK.
Omega 3 is a necessary component in our lives to keep our bodies in optimum condition and good health. But do you know what Omega 3 is and what exactly is it for? Here we tell you everything you need to know about these fantastic “good fats”.
WHAT IS OMEGA 3?
This type of polyunsaturated fat is considered an essential fatty acid because the body cannot make it on its own.
There are different types of Omega 3. Such as alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The latter is an essential component of the body’s cell membranes for proper functioning, especially for the brain and retina.
WHAT ARE THE GOOD AND BAD FATS?
Within our diet, fats are consumed daily that can be divided according to their impacts on our body. Like an animal, hydrogenated, saturated, and trans fats, the bad ones produce enough cholesterol to become a threat to the heart and blood vessels. On the other hand, good fats – such as mono and polyunsaturated fats, natural oils, and Omega 3 – reduce cholesterol levels in the blood, which is why they can prevent coronary heart disease.
WHAT FOODS HAVE THE MOST OMEGA 3?
Because Omega 3 is a type of fat that our body does not produce, we must obtain it from food and nutrition. We share with you the foods that have an essential contribution to this nutrient:
Vegetable sources
● Flaxseed oil
● Chia seeds
● Walnuts
● Radish seeds
● Basil
● Oregano
● Nail
● FIG leaf
● Broccoli
● Spinach
● Canola oil
Animal sources
● Salmon and its oil
● Oysters
● Cod oil
BENEFITS OF OMEGA 3
Here are some of the benefits of consuming Omega 3, they help lose weight and promote better circulation and heart health.
REDUCE THE CHOLESTEROL
All Omega 3 fatty acids overcome “bad” cholesterol (LDL) in the body. It has an anti-inflammatory effect of polyunsaturated fats, which prevents different diseases and helps adequate physical performance.
PREVENTS HEART ATTACKS
Omega 3 fatty acids, present in fish oil, have a favorable effect in preventing blood clots that cause heart attacks. Eating 90 g of salmon, sardines, or anchovies, or double this portion of tuna, will provide you with the necessary amount of oils that benefit you.
IMPROVES RESPIRATORY FUNCTION AND REDUCES ASTHMA
Omega fatty acids play a fundamental role in lung function, as they inhibit the aging of the lungs and prevent and fight inflammatory diseases of the lungs.
In addition, Omega 3 improves the symptoms of children with bronchial asthma.
IT PREVENTS THE APPEARANCE OF CANCER
Omega 3 prevents the appearance of different types of cancer, including breast, prostate, and colon cancer, as it reduces the growth of cancer cells and recovers the immune system of people with cancer.
Also, these fats can reduce the mobility of malignant cells, thus preventing the invasion and metastasis of the disease.
THEY HELP THE FORMATION OF NEURONAL MEMBRANES AND STRUCTURES
Polyunsaturated fatty acids play important roles during pregnancy, infancy, and childhood, as they are constituents of phospholipids in cell membranes and are part of neuronal structures. Experts recommend its consumption during the third trimester of pregnancy since it is at this time that an accumulation of polyunsaturated fatty acids occurs in fetal tissues, especially in the central nervous system of the baby.
SUMMARY:
Omega 3 is a type of good fat that has anti-inflammatory action. It helps control cholesterol and blood glucose levels, prevents cardiovascular and brain diseases, and also helps to improve memory. In addition, omega 3 is also available in the form of supplements in capsules, which are sold in pharmacies, drugstores, and nutrition stores.
