We are used to hearing about foods that naturally have Omega-3, or even others that have them incorporated, such as some milks. And no, it is not by chance, the Omega-3 and 6 fatty acids have important benefits that can be used by anyone, whatever their age. But it is in the elderly where they play an important role, since they can give a series of improvements to the organism that should not be missed.
In this article we are going to see what Omega-3 fatty acids are, why they are good for health and what are the best options to include them in our diet. So don’t lose any detail and learn more about this source of health that comes from the sea and can surely help you.
What is Omega-3?
They are polyunsaturated fatty acids that the body cannot manufacture by itself, and that incorporated into the diet give many benefits. They were described by Ralph Holman, who when studying the diet of the Eskimos and inhabitants of the Polar Circle perceived that there was hardly any incidence of heart disease among them. The basis of this anomaly was the diet, based exclusively on the amount of oily fish they took (and drink). Curiously, and at that time, in the early 80’s, this type of fish had a very bad reputation among dietitians and endocrine doctors, its consumption was discouraged because it had a lot of fat.
However, both sardines, mackerel and horse mackerel have high amounts of this type of compound, which are a good source of beneficial properties. For example, Omega-3 fatty acids are involved in the formation of the brain structures of the fetus, so they are indicated for remaining mothers.
What foods are rich in Omega-3?
All those coming from the sea, specifically blue fish (sardine, herring, salmon, mackerel, tuna) and shellfish. We should always consult with the doctor on how to incorporate them into the diet, so that their consumption does not interfere significantly in what should be a balanced diet.
Not only from the oceans come the Omega-3, the seeds of some fruits also possess them, as well as our extra virgin olive oil, an inexhaustible source of properties. Chia and sesame seeds are also a good choice, which can be taken in the yogurt dessert or snack.
What about supplements?
Indeed, there is also a good way to take Omega-3 fatty acids easily. We can find everything from gummy jellies to fish liver oil or capsules. All this with the same advantages as those found in food, but adding in some cases vitamins that reinforce their effects. The range is enormous, and they have the advantage of not providing any kind of flavor. Always look for the right dosage according to age. You can consult all the available options for incorporating Omega-3s into the diet of the elderly.