Many myths are woven around the diet, as for example, that fat is bad for our body, but you knew that there is good fat and that it is essential to maintain good health. That’s why here we want to tell you all about the Omega fatty acids, what they are and why they are so important to include in our diet.
What are Omegas?
Omegas are fatty acids, it is polyunsaturated fat and unsaturated fat that our body needs every day, and that must be ingested since our own body is not capable of producing it on its own. These fatty acids are the famous Omega 3, Omega 6 and Omega 9.
The Omega 3 is polyunsaturated fat which in turn is composed of three fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The Omega 6 is also the group of fat, consists of two fatty acids: linoleic (LA) and arachidonic acid (AA).
And Omega 9 belongs to unsaturated fats, which although the human body does generate it, it is recommended to include them also in the daily diet.
Benefits of Omega Fatty Acids
The Omega fatty acids are essential to have good health; they offer multiple benefits to our body, that’s why they are considered as the perfect fat combo.
The Omega 3 helps:
- Keep the heart healthy, which prevents the onset of cardiovascular diseases.
- Prevent brain diseases such as Alzheimer’s and have an optimal brain development.
- Reduce levels of bad cholesterol while raising levels of good cholesterol.
- Prevent the appearance of any cancer.
The Omega 6 helps:
- Reduce cholesterol and triglyceride levels.
- For women, it helps reduce premenstrual symptoms.
- Maintains insulin levels for people with diabetes,
- Improve blood flow.
- Stop hair loss.
The Omega 9 helps:
- Decrease arterial hypertension.
- Prevent neurodegenerative diseases such as Alzheimer’s.
- Combat obesity, since its consumption generates satiety.
- Protect the skin internally and externally, and it is a natural anti-inflammatory.
What foods have Omegas?
The Omega 3 can be found in:
- Fish such as river salmon and sardines
- Linio seeds
The Omega 6 is in these foods:
- Sunflower or soybean oil
- Dairy products and their derivatives
- Red meats
The Omega 9 can be found in:
- Olive, argan and sunflower oil
- Nuts such as almonds, pistachio, and hazelnuts