It’s not salmon or cod, the nutritious seed that contains the most omega-3s – teach me about the science

A healthy diet provides us with enough nutrients that our bodies need to function properly. Good fatty acids are an essential element for our diet, as these will help combat the risk of suffering from cardiovascular diseases (CVD). CVD is considered a leading cause of death in our country, hence it should be taken seriously and prevented.

Today we will talk to you about their function in heart diseases. Omega 3 On our health and a seed that contains a large amount of this good fatty acid.

What are heart diseases?

Cardiovascular disease (CVD) is a group of disorders of the heart and blood vessels that affect the cardiovascular system. These diseases may include problems with the blood vessels and other components of the circulatory system, such as the heart, arteries and veins.

Major heart diseases are:

coronary heart disease

Also known as coronary heart disease or heart disease, it involves the narrowing or blockage of the coronary arteries that supply blood to the heart muscle. This may cause angina or heart attack.

heart failure

This happens when the heart can’t pump enough blood to meet the body’s needs. This can occur due to various reasons, such as coronary heart disease, high blood pressure, heart valve disease, etc.

hypertensive heart disease

It results from long-term high blood pressure that puts extra strain on the heart and blood vessels.

What are the foods with the most omega-3?

According to a study conducted by the prestigious Navarra University, Three types of omega-3 fatty acids can be distinguished: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is mainly found in Vegetable oils such as flaxseed, soybean, and canola, DHA and EPA are found Fish and shellfish.

If we look for the food with the most omega-3, we will find that it is flaxseed followed by salmon, according to this table:

Table of foods rich in Omega 3. Contents are expressed in g. For every 100 gr. The edible part of the product is credited to the University of Navarra

Why are omega-3 fatty acids good?

Omega-3 fatty acids are a type of polyunsaturated fat found in foods of animal and plant origin. There are two main types of omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA),

Omega-3 fatty acids are essential for human health, as the body cannot produce them. Omega-3 fatty acids play an important role in many functions in our body, such as:

  • cardiovascular health: Omega-3 fatty acids may help lower LDL (“bad”) cholesterol levels and increase HDL (“good”) cholesterol levels. They may also help reduce inflammation and reduce the risk of heart disease, stroke and other cardiovascular problems.
  • brain healthOmega-3 fatty acids are essential for brain development and function. They may help improve cognitive function, memory and learning. They may also help protect against age-related cognitive decline, such as Alzheimer’s disease and dementia.
  • eye health: Omega-3 fatty acids may help protect against age-related macular degeneration (AMD), a disease that can cause vision loss. They may also help improve night vision.
  • pregnancy healthOmega-3 fatty acids are important for fetal brain and eye development. Pregnant women who consume adequate amounts of omega-3 fatty acids may have a reduced risk of premature birth and low birth weight.
  • joint health: Omega-3 fatty acids can help reduce joint inflammation and pain. They may be useful in treating rheumatoid arthritis, osteoarthritis and other joint conditions.
  • cancer health: Omega-3 fatty acids may help reduce the risk of certain types of cancer, such as breast cancer, colon cancer and prostate cancer.

Important sources of fatty acids

Omega-3 rich foods, credit to Canva

The best sources of omega-3 fatty acids are fatty fish, such as salmon, trout, tuna and sardines. They are also found in nuts, seeds and some vegetables, such as kale and spinach.

The daily recommendation for omega-3 fatty acids is 250–500 mg for adults. However, people with certain health problems, such as heart disease or arthritis, may need to take more.

It is important to talk to your doctor before taking omega-3 fatty acid supplements, especially if you have any medical conditions.

Omega-3 fatty acids are essential nutrients that provide a variety of health benefits. They are found in a variety of foods, but fatty fish is the best source.

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