It is already indisputable that fish brings countless benefits to our health. An essential food for our body and that we should not exclude under any circumstances our diet.
Undoubtedly, fish provides many properties such as proteins, vitamins, minerals… In addition to being easy to digest and low caloric intake. But if we focus on their cardiovascular properties, fish are those foods with the most source of omega 3, or what is the same, cardiohealthy fats.
What is omega 3?
First of all, it is important to know exactly what omega 3 is, because on many occasions we hear about it but we do not repair to know what it is about in depth.
It is a type of polyunsaturated fat that owes its name to the location of its first double bond. It is considered an essential fatty acid, as the body cannot produce them on its own. Among the omega 3s we find is alpha linolenic acid (ALA), predominant in plant-based foods, as well as eicosapentanoic acid (EPA) and docosahexanoic (DHA), the latter essential component of cell membranes in our cell membranes body, especially in the brain and retina, indispensable for good functioning.
Benefits of eating fish with omega 3
Specifically, blue fish are the ones that contain the most omega 3, such as tuna, sardines, mackerel or salmon. All of them, help us the proper functioning of our organism, providing us with various properties to enjoy good health. As we have mentioned, omega 3 is not produced by our body alone, so we should worry about eating foods that contain it.
The usual recommendations for consumption of omega 3 are between 0.1 and 1% of daily energy intake, which could be covered with about 250 mg daily of this type of fats.
- Cardiohealthy effect. This type of fat protects us because it helps to reduce triglyceride and blood cholesterol levels, prevents clots from forming, has vasodilatory properties and helps regulate blood pressure.
- Anti-inflammatory effect, which helps relieve symptoms of diseases such as rheumatoid arthritis.
- They reduce the growth of cancer cells. Regular consumption of omega-3 fatty acids helps prevent breast, prostate and colon cancer.
- Protection of brain functions. Some studies show that people who have high blood levels of omega-3 fatty acids show less brain shrinkage and better mental abilities.
- Beneficial to the eye. Omega-3 essential fatty acids help prevent retinal diseases such as AMD (Age-Associated Macular Degeneration), as they are necessary for retinal cells.
As you can see, omega 3 contains numerous health benefits, so you should not stop consuming blue fish.