Gardening

Omega 3, properties and health benefits

The Omega 3 is a fatty acid vital for such important functions of our body such as blood pressure, immune system, metabolism of fats or blood clotting. Let’s see what are the health benefits of consuming these essential fatty acids (EFAs), foods rich in omega 3 , what are their properties and what is omega 3 good for.

Omega 3s are polyunsaturated essential fatty acids, that is, our body is not capable of creating them by itself and we must take them from the food we eat. Therefore, it is a nutrient that cannot be lacking in the foods we consume in our regular diet to be healthy.

The recommended daily amounts are 500 mg for healthy people and 1 g daily for people with pathologies. In any case, the health professional treating you will be able to tell you what amount is the most convenient in your particular case.

These polyunsaturated acids are made up of linolenic acid, DHA, and EPA. Omega 3s must be consumed together with Omega 6s in a 1: 3 ratio (one part O-3 and three parts O-6). That is why it is important that you know what are the foods with Omega 3 .

Omega 3 properties

These fatty acids regulate the inflationary processes of our body, having an anti-inflammatory effect, they favor the proper functioning of cognitive functions (learning, memory, etc.) and the nervous system, they are important for the proper functioning of our immune system, to regulate blood pressure. , reduce the levels of bad cholesterol (LDL) and help prevent cardiovascular diseases.

Benefits of consuming Omega 3

  • These healthy fats give elasticity to our skin
  • Improve mood
  • They are very important during the child’s development
  • Helps reduce pain and inflammation of PMS
  • Mitigate asthma symptoms
  • It is very beneficial for Crohn’s disease
  • Participates in the formation of cell membranes and hormones
  • Omega 3 helps alleviate headaches such as migraine and migraine
  • They take care of our sight
  • They improve the functioning of the immune system
  • These fatty acids help prevent certain types of cancer (mainly prostate, colon and breast)
  • Omega 3s reduce the levels of triglycerides (fat in the blood) and bad cholesterol or LDL
  • They help prevent the formation of thrombi and blood clots
  • They help reduce blood pressure
  • These essential fatty acids are very beneficial to improve inflammatory diseases or symptoms, such as arthritis
  • They help regulate the heart rhythm preventing arrhythmias
  • Improve cases of dermatitis and other skin conditions
  • They are very beneficial for people with insomnia, stress and anxiety

Foods rich in Omega 3

There are many foods with Omega 3 that we should not stop including in our diet, take note:

Pineapple or pineapple

Almonds

Hemp seeds

Walnuts

Flax or linseed seeds

Broccoli

Wheat germ oil

Cashew, cashew or cashew nuts

Extra virgin olive oil

Hazelnuts

Purslane

Lettuce

Strawberries

Cabbages

Pipes or pumpkin seeds

Garbanzo beans

Grelos

Chia seeds

 

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