Fats are necessary in our diet and body, but not all are the same or provide the same . There is a type called essential fatty acids, this name is because our body is not able to synthesize them and can only reach it through the diet.
The omega-3 fatty acids are part of the essential fatty acids and have a very important and beneficial role.
Properties of omega-3 fatty acids
To begin with, they are essential for the correct development of the nervous and ocular system of the fetus; In addition, it seems to play a fundamental role in the cognitive development of children. Due to this, a correct supply of omega-3 fatty acids during pregnancy,
But if omega-3 acids have become famous for something, it is for its protective role against the development of cardiovascular diseases , acting for it at different levels. Its optimal consumption helps lower triglyceride levels and increase HDL cholesterol (“good cholesterol”) and has a vasodilator effect, which makes the risk of thrombosis and, therefore, of cardiovascular accidents, decrease. But at the level of the circulatory system also manages to increase the elasticity of the walls of the arteries, preventing hypertension.
Foods that contain omega-3 fatty acids
The main source of omega-3 fatty acids is blue fish, among which are salmon, sardines, tuna, mackerel, trout; and also seafood.
The importance of omega-3 fatty acids was discovered thanks to a study that determined that the incidence of heart attacks and other cardiovascular diseases was much lower in Eskimos than in the rest of the groups, with blue fish as the basis of their diet.
In the vegetable world, walnuts have a considerable amount of omega-3 fatty acids, , flax, hemp, among others, and oils of sunflower,
If the consumption of blue fish is incorporated into our diet two or three times a week, our needs for omega-3 fatty acids are covered ; If, on the other hand, we do not like fish or take very little, we should look for other sources, especially if we are in the stages in which we have said they are most needed (pregnancy, lactation, childhood). Currently, many foods marketed such as milk, cheese, margarine, etc., carry supplements of omega-3 fatty acids in their composition.