Incorporating omega-3 fatty acids into your diet is essential for maintaining a healthy heart and brain. Experts explain which foods are richest in this nutrient and how to promote its absorption.
Omega-3 fatty acids are essential for the body’s proper functioning, as they strengthen neurons, protect the heart, and help prevent strokes.
Regular consumption can even improve cardiovascular health in people who already suffer from heart disease, according to the U.S. National Institutes of Health (NIH).
This type of polyunsaturated fat is found primarily in oily fish and nuts. According to the American Heart Association, it is recommended to eat fish rich in unsaturated fats at least twice a week. The University of Navarra Clinic suggests increasing nut consumption, especially for people with nutritional deficiencies or food intolerances.
Spanish nutritionist Marian García warns that not all foods rich in Omega 3 are absorbed equally by the body. The Omega 3 present in oily fish is in its active form, which facilitates its direct incorporation into the body’s cells.
On the other hand, the one that comes from plant sources such as nuts, flax seeds, or chia seeds arrives as a precursor, so it requires additional metabolic processes to transform into the active form the body needs.
To improve absorption, García recommends soaking or grinding nuts. This preparation helps the body digest its components better and maximize the omega-3 fatty acids available.
The Spanish Society of Pediatric Gastroenterology, Hepatology, and Nutrition emphasizes that a balanced diet should include all necessary nutrients. Although some compounds can be produced by the body from others, it is vital to understand the composition of foods to adequately meet our nutritional needs.
For its part, the Cantabrian Ministry of Health reminds us that nutrition not only impacts tissue growth and repair but is also key to maintaining overall health throughout life.