Top Foods High in Omega-3s

The Omega 3 is a necessary component in our lives to keep our body in optimum condition and in good health. But do you know what it is and what it is for exactly? Today we tell you everything you need to know.
WHAT IS OMEGA 3?
This is a type of polyunsaturated fat that is considered an essential fatty acid, since the body cannot make it on its own.
There are different types of Omega 3, such as alpha linolenic acid (ALA), which predominates in foods of plant origin, or eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). The latter is an essential component of the body's cell membranes for their proper functioning, especially for the brain and retina.
WHAT IS OMEGA 3 FOR?
REDUCE THE CHOLESTEROL
All omega 3 fatty acids reduce bad cholesterol (LDL). Thanks to that, it has an anti-inflammatory effect of polyunsaturated fats, which prevents different diseases and also helps an adequate physical performance.
HOW TO PREVENT HEART ATTACKS
Omega 3 fatty acids, contained in fish oils, have a favorable effect in preventing blood clots that cause heart attacks. If you eat 90 g of salmon, sardines or anchovies, or double this portion of tuna (a fish less rich in oil), it will provide you with the necessary number of oils that benefits you.
IMPROVES RESPIRATORY FUNCTION AND REDUCES ASTHMA
These fatty acids play a fundamental role in lung function, as they inhibit the aging of the lungs in addition to preventing and fighting inflammatory diseases of the lungs.
In addition, omega 3 improves the symptoms of children with bronchial asthma.
ALLY AGAINST 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 are capable of reducing the mobility of malignant cells, thus preventing the invasion and metastasis of the disease.
IDEAL FOR PREGNANCY
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 gestation, as 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.
WHAT FOODS ARE RICH IN OMEGA 3?
Because omega 3 is a type of fat that our body does not produce, we must resort to food and nutrition to achieve it.
We share the foods that have an important contribution of this nutrient:
Vegetable sources
• Flaxseed or linseed oil
• Chia seeds
• Walnuts
• Radish seeds
• Basil
• Oregano
• Nail
• FIG leaf
• Marjoram
• Broccoli
• Spinach
• Canola oil
• Tarragon
Animal sources
• Salmon and its oil
• Sardine oil
• Anchovies
• Oysters
• Cod oil
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