Complete Health Care Guide

Fat intake is essential for the organism. Among them is evidence that healthy fats are called unsaturated fats, a group to which Omega 3 fatty acids.

1. What are Omega 3?
Omega 3. Fatty fish and fortified foods contain Omega 3. They are fatty acids that belong to the group of acids called “polyunsaturated. Polyunsaturated fatty acids Omega 3 (EPA / DHA), found primarily in oily fish and some fortified foods are essential to preventing cardiovascular disease, cancers, inflammatory diseases, lung and skin.

They are also essential during pregnancy and lactation for the proper development of nerve function and, in general, many other functions.

2. Benefit of Omega 3
A diet high in Omega 3 fatty acids (EPA / DHA) can help keep your heart healthy and free of excess cholesterol. They help regulate blood pressure by increasing the elasticity of the arteries, and act on our body as antithrombotic mechanisms preventing us from cardiovascular disease, and lowering triglycerides.

The Omega-3 fatty acids (EPA / DHA) …
- Reduce the risk of cardiovascular disease
- They improve lung function and reduce asthma
- Reduce the growth of cancer cells
- Essential in the development of the newborn
- At the mental development in preterm infants

3. Eskimos and Japanese, the healthiest
Scientists have for many years researching the beneficial properties to human fatty acid Omega 3 (EPA / DHA), a result of discovering how the Eskimos and the Japanese, whose fish consumption is much higher than in other populations, recorded the lowest rate of cardiovascular disease mortality.

Omega 3 (EPA / DHA), help us to balance our diet compared to saturated fats we eat (meat, sausages, industrial bakery, prepared meals), which we must restrict and limit consumption.

4. Who should take Omega 3?
A regular diet rich in Omega 3 (EPA / DHA) is recommended for the general population, but there are certain population strata that must take special care that your diet includes a sufficient amount of Omega 3 that your body needs. Also pregnant women should be particularly careful in this regard and ensure adequate intake of Omega 3 fatty acids.

People who consume a typical Western diet, if not reach the required amount of Omega 3 should attempt to alter taking vegetables, legumes and fish, or alternatively, incorporated into their food products fortified with omega-3 fatty acids.

Although the desirable intake of omega-3 fatty acids varies with the life cycle of each individual, epidemiological studies generically advise a daily intake of oily fish of 30-35 grams per day.

The consumption of omega 3 should be increased in those with high intake of saturated fats and high blood triglycerides. In the case of infants, experts recommend ingesting 3% of total energy, and a 1-1.5% in children.

5. Did you know that there is good cholesterol?
Oleic acid is the majority of virgin olive oil and some other varieties of vegetable oil. A diet rich in oleic acid helps to increase our body’s levels of high density lipoprotein HDL (or “good cholesterol”). They are mainly responsible for removing excess “bad cholesterol” from our tissues, balancing our diet. These properties translate into a reduced risk of coronary heart disease.

Although our body can manufacture itself monounsaturates from consumption of other types of acids, experts advise that our usual diet includes a high content of oleic acid as a source of easily digestible energy. Specifically, the intake of olive oil aids digestion by increasing the secretion of digestive juices and bile acids. Oleic acid is one of the most healthy nutrient food.

It is part of Mediterranean culture, and is one of the leading representatives of the diet of our grandparents, “Mediterranean diet” that is recognized worldwide as the most healthful diet. Both oleic acid and Omega 3 acids are part of a class of fatty-called “unsaturated fatty acids.

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