Omega 3 is a polyunsaturated fat, or rather, an essential fatty acid that cannot be produced by our body, thus needing to be acquired through food. This fatty acid, when ingested, brings many benefits, being important for the maintenance of good health.
The benefits of omega 3 involve stress neutralization, improvement in concentration, reflexes and memory; benefits to the heart, circulatory system and disease prevention, including autoimmune (disease in which there is an aggression by the body against normal elements of the body). It is an anti-inflammatory, reduces blood pressure, blood triglyceride levels, prevents diabetes, arthritis and cancer, in addition to benefiting mood, body defense and learning. Furthermore, osteoporosis can be stopped by this oil, creating balance. They provide energy, participate in the formation of hormones, keep the skin soft and lubricated, transport vitamins and help cells function.
Foods rich in omega 3 are seafood, such as shrimp, shellfish, lobster; and fish such as mackerel, trout, herring, tuna, cod, sardines and salmon. Flaxseed, almonds, walnuts and chestnuts, in addition to oils such as olive oil and canola oil, also contain this fat, among other foods.
That's why it's important to minimize the consumption of red meat, cream and butter, as they are foods rich in saturated fats. Starting to eat more fish, olive oil, sesame and flaxseed is very beneficial. And when you eat fish, which are baked or boiled, never fried, as this process destroys the omega 3.
By Giogia Lay-Ang
Graduated in Biology
Brazil School Team
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Importance of food in health - Health and wellness - Brazil School
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LAY-ANG, Georgia. "Omega 3 in food"; Brazil School. Available in: https://brasilescola.uol.com.br/saude/Omega-3-na-alimentacao.htm. Accessed on June 27, 2021.