Omega-3
the omega-3 ácidosgrasos are a type of essential polyunsaturated fat. Our body needs this component to work properly. The main functions of linolenic acid (omega-3) are the following:
the formation of cell membranes. The formation of hormones. The proper functioning of the immune system. The correct formation of the retina. The functioning of neurons and chemical transmissions.
The main source of omega-3 is oily fish such as anchovies, salmon, sardines, herring, tuna, mackerel, horse mackerel, butterfish, trout, but also seafood like crabs, shrimp, mussels, oysters and so on. There are plant sources of omega-3 especially vegetable oils, nuts and dried fruits.
Other plants that provide these essential fats are purslane, lettuce, soybeans, spinach, strawberries, cucumbers, Brussels sprouts, cabbage and pineapples. In countries where people eat much fatty fish, for example in Japan, has shown a very low rate of eg heart attacks and the people of this nation, has a circulatory disease rate lower.
The inclusion of foods or supplements rich in this component lowers cholesterol, prevents blood clots in the arteries by preventing platelet aggregation and blood pressure decreases slightly. The fatty acids omega-3 also has anticancer and anti-inflammatory effects as well as positive effects for the skin and the developing fetus during pregnancy.
In addition, the intake of these acids can help maintain mental balance and prevent depression or improve or assist in the treatment of diseases such as schizophrenia. Enriched milk, cheese and all sorts of foods with omega-3, but it is not necessary to take supplements when consumed at least twice a week usually oily fish and seafood, and throughout the week fruits, vegetables and oil olive. However, in one form or another, it is necessary that our diet includes omega-3 fatty acids, unable to be synthesized by the human body.