THE OMEGA 3 AND ITS IMPORTANCE
What Is Omega 3
The omega-3 fatty acids are a group of fatty acids polyunsaturated long chain and long chain found in high proportion in the tissues of certain fish and seafood; and some sources vegetable such as seeds, oil of canola , soybean oil nuts.
Basic functions of the omega-3
Long chain omega-3 polyunsaturated fatty acids have two very important functions in the body:
Omega-3s provide fluidity and permeability to cell membranes, allowing the exchange of molecules with the medium, or other cells, so body properly perform their functions.
The omega-3 regulate the expression of genes that may be involved in the development of diseases.
Benefits of the Omega 3 in the health
They protect the heart
Myocardial infarction is the leading cause of deaths of humans, recent clinical studies have shown that the omega 3 fatty acids protect the proper functioning of the heart at many levels, for both prevent the onset of cardiovascular disease for the treatment and recovery of these kinds of pathologies.
They reduce the risk of suffering dementia
Consume omega 3 do not only reduce the risk of cardiovascular disease, but it protects the cells genetic information, delay aging and reduce the risk of dementia .
They prevent thrombosis
A diet rich in fish prevent thrombosis. The recommended intake is the of three servings of fish per week. Thrombosis occurs when the veins are not able to facilitate blood flow. When we include in our nutrition omega-3, on a regular basis, the risk of a thrombosis is reduced to half.
They reduce inflammation
Inflammation is a need in the body mechanism, since it allows to boost white blood cells to protect it from foreign invaders such as bacteria and viruses through a type of specific inflammation, which will help to heal the body from injury and infections, it is also responsible for the redness, pain and swelling that often accompany these conditions during the recovery phase.
Reduce insomnia
The omega-3 reduces insomnia in people and brings more energy for your daily activities.
FISH THAT MOST CONTAIN OMEGA 3
• Mackerel : between 2.5 and 5 mg per cent.
• Herring : between 1.6 and 4.3 mg per cent
• Salmon : between 1.5 and 3 mg per cent
• Caviar : between 1.8 and 2.4 mg per cent
• Horse mackerel : between 1.5 and 2.8 mg per cent
• Sardine : between 1.3 and 1.8 mg per cent
• Tuna : between 0.5 and 1 mg per cent
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