Alimentos vegetales con Omega-3

Plant foods with Omega-3

The importance of taking Omega-3

Did you know that Omega-3 is very important to take care of your health? Although oily fish is traditionally considered to be the star food for Omega-3, we want to show you plant-based alternatives so that this summer you can enjoy a varied diet and, at the same time, provide your body with the amount of Omega-3 it needs. So, if fish is not your strong suit, you maintain a vegetarian diet or simply want to know more about this component... Below we will tell you which are the vegetable options richest in Omega-3.

Why is it necessary to take Omega-3?

Omega-3 is an essential fatty acid for our health. There are different types such as DHA, EPA or ALA (alpha-linolenic acid, precursor of DHA and EPA) and each of them can be found in different foods. It is curious that, despite being an essential element, our body does not produce it itself but rather obtains it from what we eat, which is why it is important to introduce foods rich in Omega-3 into our diet. According to the Spanish Heart Foundation, when eating these foods, the fatty acid is distributed throughout the body's cells, modifying their composition, the function of the plasma and thus determining its structure and functionality. This provides benefits to our body:

  • They protect cardiovascular health.
  • They protect against brain deterioration.
  • Positive effects on anti-inflammatory and anticoagulant actions: intestinal diseases, cognitive impairment and some types of cancer.
  • Reduces cholesterol, triglycerides and blood pressure levels.
  • Reduces risks of diabetes, asthma and colitis.
  • Help in phases of depression.
  • Large amount of benefits for the skin: repairs, reduces inflammation and revitalizes the skin.

What is the recommended amount?

Experts claim that we should consume it daily. However, regarding recommended amounts, the National Institute of Health reports that as of today only recommended amounts of the Omega-3 fatty acids ALA, the precursor, have been established.

The Spanish Federation of Nutrition, Food and Dietetics Societies recommends the daily intake of ALA in 1.6g the man, 1.1g the woman, 1.4g pregnant, and between 0.5g and 1.6g for children (depending on age), while the WHO even recommends a consumption of 250 milligrams per day.

Plant foods with Omega-3

The Mediterranean diet praises blue fish (tuna, salmon, mackerel, anchovies, sardines) as the food par excellence for Omega-3. From GGcare we want to tell you that if your strong point is not fish, don't worry! Well, they are not the only sources enriched with these healthy fats. Many vegetables include it, do you want to know what they are?:

  • Flax: seeds with high content of Omega-3, minerals and vitamin E.
  • Olive oil: it provides many properties and is easy to introduce into your daily life.
  • Chia: seeds with high Omega-3 content, a source of antioxidants, proteins, amino acids, vitamins, minerals and fiber.
  • Walnuts: excellent way to get your dose of omega 3. You can consume them as a snack or as a complement to any of your meals.
  • Avocado: a great ally for your summer dishes! It provides vitamins A, C, D, E, K and B, potassium, Omega-3 acids and is considered one of the best products for brain health and preventing Alzheimer's.
  • Brussels sprouts and cauliflower: magnificent source of Omega-3 for your dishes.
  • Pumpkin seeds, wheat germ or soybeans: they contain fatty acids but in less quantity.

Tips and information of interest:

  1. Crush the seeds! This will prevent the seeds from passing through our digestive system whole and not absorbing their nutrients.

  2. According to dietitian and nutritionist Lucía Martínez, blood levels of EPA and DHA fatty acids are somewhat lower in people who do not consume oily fish. In any case, these small differences have not been shown to be harmful. On the other hand, it seems that the conversion rate of ALA into DHA increases in these people.

  3. Thanks to its antidepressant and anti-inflammatory properties, Omega 3 is ideal for repairing, reducing inflammation and revitalizing the skin. For this reason, at GGcare we offer you the possibility of taking advantage of its benefits for your skin with our Rosehip Oil del 99 .58% rubiginosa, the species with the highest percentage of Omega-3. In addition, we also include it in our Soapy shower oil and Repairing oil .

This variety of foods and tips will help you comply with the Omega-3 consumption recommendations and, in addition, will make you show off radiant skin to fully enjoy summer, an ideal time to innovate and create a variety of dishes! , even vegetarians, full of nutrients, flavors and color!

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