Omega-3 is a type of essential healthy fat that the body cannot produce on its own. Therefore, it's a nutrient we must ingest through our diet. So, do you know the benefits of omega-3?
In this article, we'll tell you which foods are rich in this nutrient and why you should eat them every week. Keep in mind that omega-3 is found in foods like oily fish, vegetables, nuts, and seeds.
Benefits of omega-3
Omega-3 fatty acids are considered allies of good cardiovascular health. According to a study published in Current Treatment Options in Cardiovascular Medicine, their long-term consumption helps reduce the risk of chronic cardiovascular disease. However, many people are deficient in this nutrient because they don't include it in their diets.
For its part, the Spanish Heart Foundation (FEC) has recognized that omega-3 consumption contributes to healthy heart function. For this reason, it has promoted the consumption of this nutrient and the adoption of a healthy lifestyle as measures to reduce the incidence of cardiovascular events.
Where is omega-3 found?
Getting sufficient amounts of this fatty acid isn't always easy. Therefore, it's very important to know which foods it can be found in and how to consume it. After consulting research published in the British Journal of Nutrition, below we detail the foods that contain the most of this nutrient.
1. Fish and seafood
Omega-3 is found in cold-water fish and seafood 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:
- Cabbage.
- 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-3s. For this reason, the FEC has taken various actions to help consumers achieve their daily intake of this healthy fat.
Among these, the FEC's Nutrition and Health Program (PASFEC) stands out. This program 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 deficient in omega-3s. Although we often consume fish and other foods containing this nutrient, it's not enough to achieve the proper intake to reap its benefits.
Some healthy tips
It's very important to change your lifestyle to maximize the benefits of omega-3 for your body. It's no use consuming more of this fatty acid if you lead an unhealthy lifestyle and continue to consume large amounts of foods that are harmful to your body.
For optimal results, we must follow a healthy diet that includes fruits, vegetables, and grains. It's also important to adopt other healthy habits such as exercising regularly, drinking plenty of water, and learning how to manage stress as best as possible, among others.
Finally, it's worth remembering that omega-3 should only be consumed as a dietary supplement with medical authorization. Under no circumstances should it replace food or a balanced daily diet.
You should also know that neither omega-3 nor its dietary supplements replace 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"
