The Right Benefits of the Omega 3
The effect of consuming Omega-3 fatty acids오메가3 효능 has been shown to be a nutrient with a wide range of benefits for health in general, mainly for eyesight. Do you want to know them? Keep reading.
Omega 3 fatty acids, what are they?
Omega-3 fatty acids are a type of polyunsaturated fat, one of the healthiest types of fat.In moderate amounts, these acids help us maintain a healthier life. In addition, since they cannot be produced innately by our body, we must acquire them through food.
Benefits of Omega 3 fatty acids
One of the most advantageous virtues on the proteins of the organism is the reduction of the levels of triglycerides and VLDL (very low density lipoproteins).
In addition, regular consumption of these fatty acids helps to maintain and regulate heart function. It also helps regulate blood pressure by increasing the elasticity of the arteries. They also have anti-inflammatory properties.
What properties do Omega 3 acids have?
Omega 3 fatty acids help prevent eye pathologies related to retinal diseases such as age-related macular degeneration or AMD. This is one of the most frequent causes of blindness in our country over 50 years of age.
On the other hand, including omega 3 supplements or dietary sources of this type of acid in the diet can reduce irritation symptoms in people with dry eye syndrome. Specifically, fish oil is part of the regimen to treat this disease, especially the evaporative-type dry eye syndrome.
The omega-3 fatty acids found in these oils work by reducing inflammation throughout the body and changing the composition of the oils secreted by the meibomian glands. Decreasing inflammation also helps the lacrimal gland produce more tears.
Foods rich in Omega 3 acids
What foods contain Omega 3 acids, so beneficial for our eyesight? The foods richest in this type of fat are fish and shellfish, especially blue fish. For this reason it is worth including it in the diet, at least twice a week.
Among the blue fish we can find: anchovies, salmon, sardines, herrings, tuna, mackerel, chicharro, pomfret, trout or crab. Smaller fish are mainly recommended since the large ones are usually more contaminated with mercury.
- It is also found in seafood such as prawns, mussels, scallops, or oysters, among others.
- In green leafy vegetables such as lettuce, cucumber or spinach.
- Regarding cereals, some have small amounts of linoleic acid such as flax seeds or chia seeds.
- The nuts are the main source of omega – 3, especially walnuts or almonds.
The oils that contain the highest amount of Omega 3 are linseed oil followed by walnut oil, as well as sesame or soybean oil.We can also include milk and other dairy products in our diet. Many of the brands that we find in supermarkets have eliminated saturated fats by including Omega 3 and Oleic essential fatty acids.