Omega 3 fatty acids are a much healthier type of fat and essential for our body to function properly.
Natural Sources
Animals: fish oil or fatty blue fish is one of the most common (salmon, sardines, trout, etc.).
Vegetables: soy or soybeans, pumpkin seeds, sesame seeds, nuts and seaweed.
Benefits and properties of Omega 3 fatty acids
Cardiovascular system: to help reduce or prevent cholesterol, triglycerides and hypertension will be of very great assistance in combating cardiovascular disease. The arteries become more elastic and the blood is more fluid. The heart, of course, also work more easily.
Nervous system: Omega 3 fatty acids may help in case of depression (when there is no known cause), aggressiveness, moodiness, poor concentration, hyperactivity and poor memory.
Joints: have a very appropriate anti-inflammatory effect in cases of arthritis and other rheumatic problems.
Pregnancy: help a good training of the fetus, especially your nervous system.
Immune system: some people find less prone to recurrent infections or colds.
How do I take Omega 3 fatty acids?
When talking about Omega 3 fatty acids of animal origin (particularly fatty fish) is usually achieved in the form of capsules. It is important that has passed through a purification process so that it does not contain impurities, toxins and heavy metals.
The plant sources we can consume in their natural state: sunflower seeds, pumpkin, sesame and nuts can be added to breakfast cereal or almost any dish. We can consume soy in its multiple possibilities (sprouts, oil, tofu, salsa, TVP, etc.). Seaweed can be taken in soups, stews, rice, etc.
Ratio of Omega 3 and Omega 6 fatty acids
If we want optimal health or the relationship would be ideal ratio of 4 parts of omega 3 and 1 part omega-6 fatty acids.
Did you know …?
Taking Omega 3 fatty acids in the form of oil is very important to take vitamin E.
