Omega 3 is a type of polyunsaturated fatty acids essential for the body, that is, we can only obtain food and it can offer valuable benefits. We tell you how much omega 3 you should include in your regular diet to take advantage of them.
Omega 3 intake recommendations
The Omega-3 fatty acids They can have an anti-inflammatory effect on our body, and thus help us to stay away from various diseases. Likewise, they could reduce cardiovascular risk factors and help reduce mortality from cardiovascular diseases as well as prevent major cardiac events.
On a daily basis, FESNAD recommends an intake of between 0.1 and 1% of daily calories derived from omega -3 polyunsaturated fatty acids and international organizations such as the AHA or FDA advise a minimum of 250 mg daily of this type of fat.
For greater benefits, the intake of oily fish that offers eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) is suggested. Thus, a consumption of two servings of oily fish a week to guarantee the omega 3 ratios mentioned above.
Likewise, many international associations recommend a maximum of 3000 mg of omega 3 every day to prevent excesses that could harm the body. Above all, we must take this data into account if we use omega 3 supplements.
For all this, the intake of two servings of oily fish a week being able to add other intakes with white fish and if for some reason fish is not consumed, it is possible to go to vegetable sources such as nuts, seeds and vegetable oils derived from these.
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