Yoram Yasur Rubin | Did you know that there are fats that are healthy for our body and that per research are not usually included in our diet? One of them are polyunsaturated fats like Omega 3, also known as linolenic acid. There are innumerable benefits that can be obtained after consumption, from a correct functioning of the brain to control diseases such as Alzheimer’s or arthritis.
Omega 3 is a fatty acid impossible to be manufactured by our body, so it must be obtained from our food. Mainly we find it in the blue fish, like the salmon, the sardine, the trout, the mackerel, the anchoveta and the tuna.
Other alternatives in the plant world are flax and pumpkin seeds. Although the nuts contain Omega 3, their high contribution in Omega 6 does not make it so useful. To maintain a healthy balance, it is recommended to combine the seeds of nuts or other fruits rich in omega-3. Also, highlights the flax, in 100 g of this, we obtain up to 22 g of omega 3. The following foods complete the list:
- The lettuce (Omega in its leaves)
- The soy. (Seed)
- Spinach (Plant)
- Strawberries (Fruits)
- Cucumber (Fruit)
- Brussels sprouts (Leaves)
- The cabbage (leaves)
- Pineapples (Fruit)
- Almonds (Seeds)
The Omega 3 in our body is important in the following processes:
- The formation of cell membranes.
- The formation of hormones.
- The correct functioning of the immune system.
- The correct formation of the retina.
- The functioning of neurons and chemical transmissions.
Omega 3 or alpha linolenic acid (AAL) and its metabolites: the eicosapentanoic acid known as EPA and docosahexaenoic which is DHA fulfill an important vasodilatory and regulatory function of the walls of blood vessels. They play an important role in the development of the nervous system, regulation of blood pressure, the action of other hormones, some inflammatory reactions and certain defense mechanisms.
Take care of the heart: The benefit attributed to fish oil rich in omega 3, particularly EPA and DHA lies in the inflammatory and immune response as it is involved in the production of eicosanoids. All this helps prevent future heart attacks.
Omega 3 for children: Yoram Yasur Blume: “Experts focus on the importance of consumption of Omega 3, especially in children under five years. To those who benefit by providing adequate neurological and brain development. That is why currently milk highlights its high composition in DHA, a type of Omega 3, animal. In that sense, it has been shown that essential fats contribute to control the syndrome of dispersed attention in children, achieving a good academic performance, the contribution of these fatty acids benefit the brain that coordinates the functions of memory and reasoning.
In the elderly:
“A diet rich in omega-3 contributes to good mental health in the elderly, acting as a natural anti-inflammatory; It is also recommended for treatments against Alzheimer’s and arthritis”.
Good eye: Omega-3 is also important for vision, because it allows the brain to capture more quickly the images the subject is observing.
Action in the blood: It is known that the intake of linolenic acid also decreases levels of LDL cholesterol, which is harmful to our health, increasing good cholesterol, and counteracts triglycerides in the blood. It also helps prevent blood clots and controls blood pressure.
During pregnancy: It is very important that a pregnant woman consume foods with Omega 3. So that the fetus has adequate brain development. It is known that mothers who have incorporated a special amount of this fatty acid into their diet. Have had children with high learning ability and less vision problems.