Have you ever heard of Omega 3 ? Perhaps when you were a child you were encouraged to eat fish because it was rich in these fatty acids. But what exactly are Omega 3s and why are they so important for our body? Omega 3s are a category of polyunsaturated fatty acids that play a fundamental role in the correct functioning of the human body. Unlike other nutrients, our body is not able to produce Omega 3 on its own, so it is necessary to get them through a balanced diet .
There are several types of Omega 3, but the most important are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Alpha-linolenic acid is considered the precursor of the other two Omega 3s, as it can be converted by the body into EPA and DHA.
What are the main sources of Omega 3?
To obtain an adequate amount of Omega 3, it is possible to rely on different food sources . Oily fish are a major source of Omega 3 , including anchovies, herring, mackerel, salmon, sardines, sturgeon, trout and bluefin tuna. In the case of bluefin tuna , Omega 3s are mainly present in the form of EPA and DHA. These two types of Omega 3 are associated with benefits such as reduced risk of cardiovascular disease, improved cognitive function and a positive mood. In addition to fish, Omega 3s can be found in some plant sources, such as walnuts, flaxseed and their oil, as well as soybean oil.
What benefits do Omega 3s have for health?
Omega 3s offer numerous beneficial effects for the health of the body:
- They contribute to the normal functioning of the heart and reduce the risk of cardiovascular disease.
- They help maintain normal blood cholesterol levels .
- They play an important role in brain development and health .
- They regulate inflammation in the body, helping to reduce its levels.
- They help maintain healthy skin .
- Furthermore, it is important to underline that the intake of Omega 3 DHA by the mother during pregnancy contributes to the normal development of the eyes of the fetus and breastfed babies.
Why you should integrate Omega 3 into your diet
You can think of your body as a machine: it needs adequate "oil" every day to function properly. Omega 3s do just that for your body, providing the support you need for overall well-being . Getting enough Omega 3s can help improve your health !
Regular intake of Omega 3 is also extremely important for the growth of children , who have an essential need for a healthy and balanced diet . Not only does it help reduce the risk of nutritional deficiencies and disease, but it also supports normal body and brain development .
Now that you've discovered all the benefits of Omega 3s and the foods that contain them, it will be even easier to incorporate them into your diet . You can try tasty and creative dishes, such as a delicious pasta with fresh salmon and walnuts, or treat yourself to a tuna fillet with a crust of mixed seeds and an avocado side dish, perfect for satisfying our body's needs and keeping us in shape .