Omega-3 is a type of essential healthy fat that the body cannot make itself. Therefore, it is a nutrient that we must ingest through food. Now, do you know what the benefits of omega-3 are?
In this article we will tell you which foods are rich in this nutrient and why you should eat them every week. Keep in mind that omega-3 is present in foods such as oily fish, vegetables, nuts and seeds.
Omega-3 benefits
Omega-3 fatty acids are considered allies of good cardiovascular health. According to a study published in Current Treatment Options in Cardiovascular Medicine, its long-term consumption contributes to reducing the risk of chronic cardiovascular diseases. However, many people have a deficiency of this nutrient because they do not include it in their diets.
For its part, the Spanish Heart Foundation (FEC) has recognized that the consumption of omega-3 contributes to the proper functioning of the heart. For this reason, it has promoted the consumption of this nutrient and the adoption of a healthy lifestyle as measures to reduce the numbers of cardiovascular events.
Where is omega-3 found?
Getting sufficient amounts of this fatty acid is not always easy. Therefore, it is very important to know what foods it can be found in or how we can consume it. After consulting research published in the British Journal of Nutrition, below we detail the foods that contain the most this nutrient.
1. Fish and seafood
Omega-3 is found in cold water fish and shellfish such as:
- Tuna.
- Oysters.
- Mackerel.
- Sardines.
- Salmon.
- Trout.
- Mussels.
- Cockles.
2. Vegetables
It is also obtained, although in smaller quantities, through the consumption of foods of plant origin such as:
- Coles.
- Pineapple.
- Soy.
- Strawberries.
- Cucumber.
- Spinach.
- Lettuce.
- Purslane.
- Flax seeds.
- Brussels sprouts.
- Nuts: almonds, walnuts, among others.
Omega-3 supplements
Many diets are deficient in omega-3. For this reason, the FEC has carried out different actions in order to provide the consumer with the daily amount of this healthy fat.
Among these, the FEC Food and Health Program (PASFEC) stands out. This encourages the industry to create complementary products that do not affect cardiovascular health and, on the contrary, contribute to its health.
We should all be aware that our diets are sometimes poor in omega-3. Although we often consume fish and other foods that contain this nutrient, it is not enough to achieve adequate doses to take advantage of its benefits.
Some healthy tips
It is very important to modify your lifestyle habits to take full advantage of the benefits of omega-3 for the body. It is of no use to us to consume more of this fatty acid if we lead an unhealthy lifestyle and continue consuming large quantities of those foods that harm the body.
For optimal results, we must follow a healthy diet that includes fruits, vegetables and cereals. Likewise, it is important to adopt other healthy habits such as exercising regularly, consuming water, learning to manage stress in the best way possible, among others.
Finally, it is worth remembering that omega-3 should only be consumed as a food supplement with the doctor's authorization. Under no circumstances should it replace the consumption of food or a balanced daily diet.
Likewise, you should know that neither omega-3 nor its dietary supplement replaces the application of medical treatment. Consult a doctor or nutritionist if you think you need an extra dose of omega-3 in your diet.
PRONAPRESA
"Because prevention is better than cure"
