Fatty acids produce the effect of reducing the levels
of cholesterol and triglycerides and in turn reduce
the platelet aggregation in the arteries. This implies
that the platelets circulating in the blood do not
adhere to one another, preventing thus the formation
of clots. Among other functions of Omega-3 stands
out its intervention in the formation of membranes
of cells; they constitute the majority of cerebral
tissues being nerve cells rich in fatty acids Omega-3;
they become prostaglandines, substances having a
major role in the regulation of cardiovascular,
immunological, digestive, reproductive systems and
have an anti-inflammatory. Fatty acids Omega 3 are
poly unsaturated fats appearing as oils. Linoleic
omega 3 oils, and linoleic and arachidonic omega
6 oils. Such as EPA and DHA in fish and sea food.
Fatty acids Omega 3 are found in high concentrations
in fish and in less proportion in seeds and vegetable
oils such as linseed, soy, pumpkin and nuts. Their
consumption reduces the levels of cholesterol in
blood, TAG, the ischemic damage following a heart
attack and cerebrovascular accidents by reducing
the viscosity of blood and arterial pressure. It
is recommended to eat fish with a high content of
fatty acids omega-3 twice a week to feel its beneficial
effects for the health. Although not all fish are
rich in these components, eating various types of
fish on a regular basis can contribute significant
amounts.
Fish
and seafood are excellent sources of protein and
contain few fats. One hundred grams of any kind
of fish or seafood provide some 20 grams of proteins,
that is, about one third of the daily recommended
amount. Proteins from fish are high quality and
contain abundant essential amino acids; additionally,
it is a food that is digested for persons of all
ages. In general, seafood contains also less calories
and fats than meat, chicken or pork and the same
or slightly less than amount of cholesterol.
The
content of fat from fish varies according to the
species and the season. Seafood and white fish (shrimps,
lobster, mussels, squids, eglefin, codfish, plaice
or flatfish) contain very little fat, less than
5%. Bluefish contain levels of fat between 5 and
25%: sardine and tuna fish (5-10%); smoked herring,
anchovies, mackerel or salmon (10-20%), and eel
(25%). Although the fat content of these fish is
higher, it is mostly unsaturated fat. Sea products
have also minerals such as iron, zinc and calcium
(Cannes fish with soft and edible bones the best
way to increase the provision of fat acids omega-3
to our diet is by consuming, frequently, fish and
seafood, containing more fat acids omega-3 than
omega-6; and oils and seeds rich in alpha-linoleic
acid (a precursor of omega-3) such as canola and
linseed oil. Thus, it is possible to balance fatty
acids of our body.
