fatty acids omega-3 (linolenic acid) are a type of essential polyunsaturated fat.
Like omega-6 fatty acids are unsaturated because, lacking two hydrogen atoms, have in place two additional carbon atoms, and are critical (AGE) because the body can not produce and therefore must be obtained through food. What are they
The body needs omega-3 fatty acid to work properly. The main functions of linolenic acid are the following:
The formation of cell membranes.
The formation of hormones.
The immune system is functioning correctly.
The correct formation of the retina.
The function of neurons and chemical transmissions. Benefits
addition to the basic functions discussed in the previous point, it was found that intake of omega-3 fatty acids represents a number of benefits for the body. Among all the advantages they provide will mention the following:
Properties beneficial for the circulatory system:
Studies in Japan, which have their main food source in oily fish, rich in omega-3, showed that the people of this nation have an index of circulatory diseases lower. Similarly, other studies carried out among the Eskimos of Greenland concluded that their diet, based on oily fish or seal meat, which feeds mainly on blue fish, was responsible for this town had a very low rate heart attacks.
intake linolenic acid-rich foods or supplements that contain this principle lowers triglycerides, lowers cholesterol, prevents blood clots in the arteries by preventing platelet aggregation and arterial pressure decreases slightly. In general thins blood and protects against heart attacks, strokes, stroke, angina pectoris, Raynaud's disease, etc. Moreover, the cardioprotective role is further enhanced by the ability of these oils to increase the transmission power of the heart muscle as rhythm regular and prevent disease and arrhythmias.
anticancer properties:
The inclusion of foods or supplements rich in this component protects against the development of certain cancers, especially colon cancer, prostate cancer and breast cancer. They can also shrink tumors by preventing the growth of cancer cells or prevent them. with metastasis, recurrence elsewhere in the body. In breast cancer these acids inhibit the action of estrogens that are responsible for the development of breast tumors.
anti-inflammatory properties, has been shown
linolenic acid has anti-inflammatory joint diseases. Thus food or, especially supplements can be very appropriate to reduce swelling and relieve pain in diseases such as rheumatoid arthritis. The use of linolenic acid-containing supplements may be a natural alternanativa to conventional treatment for rheumatoid arthritis. It appears that this component reduces the levels of prostaglandins that are responsible for many inflammatory processes.
Crohn's Disease:
inflammatory properties of omega-3 can be used to treat Crohn's disease, a chronic inflammation of the colon.
menstrual pains: Likewise
can help reduce the pain caused by menstruation.
Mental Health:
intake of these acids can help maintain mental balance and avoid depression or to improve or assist in the treatment of diseases such as schizophrenia.
Pregnancy
intake of foods rich in omega-3 is very appropriate during pregnancy to ensure that the fetus has a right brain development. Mothers who eat foods with these components have had children with a higher learning capacity and less impaired. Similarly it has been shown that omega-3 favored the motor coordination of premature babies.
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Sources
These essential fatty acids can be obtained from the following sources:
Oily fish:
contains two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) - sometimes referred to him as acronyms EPA come from the English "Eicosapentaenoic Acid" - and docosahexaenoic acid (DHA) - also known as DHA by the English form of "Hexaenoic docosahexaenoic acid." Fish oil is the richest in omega-3 fatty acids. (More)
Plant Foods:
contain an omega-3 called alpha-linolenic acid (ALA), also written as LNA by the acronym in English of "Alpha-linolenic Acid." This type of acid must become EPA or DHA by the body to draw conclusions. In this transformation the body only converts 10% of ALA to EPA or DHA. For this reason fish oil is considered a direct source and better for the ingestion of this principle. Most plant foods containing these principles are vegetable oils. Which contains a higher proportion is linseed oil. (533 mg per 100 g) followed by canola (111mg) or walnut oil (104 mg) Other vegetable oils that contain oil are soya or wheat germ oil or hazelnut oil.
Other plant sources as most important are:
Purslane (whole plant)
Lettuce . (Sheets)
Soy. (Seed)
spinach (plant)
Strawberries (fruit)
Cucumber (Fruit)
Brussels sprouts (leaves)
sprouts (leaves)
Pineapples (Fruit)
Almonds (Seeds)
Nuts
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Add
are a way of eating omega-3 fatty acids for people who do not take it from plant sources or do not eat enough fish. Taken in the form of capsules containing fish oil or supplements in capsule form, oil or flaxseed oil powder.
Relationship between omega-3 and omega-6
For proper functioning of the body has to establish the appropriate relationship between essential fatty acids omega-3 and omega-6.
Currently there is a proportion too high intake of omega-6 which typically ranges between 10: 1 to 20: 1, when the proper ratio is situraría in a 4:1, ie four parts omega-6 to 1 part omega-3.
This vast superiority of omega-6 may be responsible at times for some diseases such as heart, some depression, diabetes. etc. The solution is to increase foods containing more omega-3 supplements or reduce this component and those foods rich in omega-6.
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