Omega 3 fatty acids belong to the group of essential acids. This means that our body is unable to synthesise them by itself. Therefore, it is essential to naturally include foods rich in omega 3 in our diet.
Within the omega 3 fatty acids, we find several different types: alpha linolenic acid (predominant in plant based foods), eicosapentaenoic acid, and docosahexaenoic acid. All of them playing a fundamental role in the development of our body, as well as during growth.
Omega 3: Main properties and benefits
There have been countless clinical studies on Omega 3 that show that these fatty acids provide multiple health benefits. Favoring in this way the correct functioning of our body and helping us to prevent and even cure various diseases. Among its main properties we could highlight:
– They act by reducing the levels of triglycerides and cholesterol in the blood. Thus favoring the correct functioning of the heart, reducing blood pressure, and helping to prevent problems related to coagulation and other cardiovascular diseases.
– It intervenes in the correct functioning of the nervous system and the brain. Helping to fight off stress, depression, lack of attention and insomnia problems. Also favoring the correct health of our eyes.
– It participates in the proper functioning of the immune system. It also protects our joints, reduces the risk of cancer, acts as a natural anti-inflammatory, and intervenes in essential cellular processes such as the fluidity of the membranes of our cells.
The importance of good nutrition
As we mentioned earlier, our body is unable to produce omega 3 by itself. So, we must add omega 3 rich foods to our diet to achieve healthy levels in our body.
One of the main natural sources of omega 3 are fatty fish (including salmon, tuna, sardines, etc.) as well as many other foods such as eggs or seafood.
Salmon is one of the most nutritiously rich foods that exist. It contains a large amount of proteins and vitamins, highlighting its high percentage of omega 3 essential fatty acids.
For its part, Tuna is one of the blue fishes with the lowest proportion of fat. Rich in nutrients and vitamins of group B, it also has a high content of omega 3 fatty acids.
Regarding foods of vegetable source, Omega 3 is found in some such as: seaweed, vegetables like cabbage, cucumber, spinach, soybeans and their derivatives, numerous seeds such as chia or flax seeds, nuts, or olive oil among others.
Tofu is an excellent source of energy for our body, since in addition to being a food rich in omega 3, it has a high concentration of proteins and minerals.
In summary we can conclude by saying that maintaining adequate levels of omega 3 in our body is a fundamental pillar when it comes to maintaining a healthy lifestyle. It is essential to consume foods such as blue fish, seafood, soy, or other foods rich in omega 3 at least two or three times a week.
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