Omega 3, 6 and 9 are becoming increasingly fashionable in the world of food and dietetics. Sports Nutrition Gurus like the Venezuelan “Sascha Fitness” include them among their basics but, what are they and what is the key to their success?
In an era in which the nutritional boom spreads thanks to the internet, there are many miracle foods and star supplements, some more real than others. What is the relationship of this with omega 3 fatty acids and their siblings, 6 and 9?
The most widespread belief in dieting is that you have to restrict fats. However, as with cholesterol, we talk about “bad fats” and “good fats”. The latter, also called “healthy fats” are those that must be maintained in a diet that includes the basic nutrients. Or at least that’s what food experts like Sascha say. “The bad reputation that fat is a product of the myths” explains in its web this guru of the healthy and sporting nutrition.
“Currently is enough evidence to confirm that good fats, in moderate amounts, help to improve health,” adds, distinguishing between “bad” (saturated and Trans) and “good” fats, such as the famous omega. Sascha states that “omega-3 and omega-6 fatty acids fall into the polyunsaturated fat classification, and are considered essential because the body can not produce them. Therefore, they must be incorporated through food. “Meanwhile, “the omega-9 fatty acid is monounsaturated, and is produced by the body from omega 3 and 6; it is not an essential fatty acid.” Among the many properties attributed to these acids are the absorption and transport of some vitamins, specifically those lip soluble (A, D, E and K), the reduction of cholesterol levels, or hormone production and regulation. It is also attributed to omega acids, always from the opinion of experts such as Barboza, regulation of insulin and glucose levels, relief of appetite and anxiety, improvement of mood or positive and preventive effects to diseases Arterial. “Omega plays a very important role in the body and fats are super important in the diet,” he explains.
But, if they are fats, why do they help to “diet”? According to this nutritionist, it is because “they increase fat burning because they stimulate a specific receptor in the liver.” Something she simplifies with these words: “fat is lost with fat”.
Salmon is a source of omega 3 fatty acids, very good for health
Foods rich in Omega
Although there are consumers who choose additional supplementation when it comes to ingesting omega fatty acids, the truth is that these can also be found naturally in different foods.
Peanuts are a good source of omega fatty acids
According to Sascha, they are rich in the omega-3 fatty acid: avocado, fish such as salmon and tuna, flax and chia seeds, pulses such as soybeans or nuts such as walnuts and peanuts. Fearing that fish consumption could lead to a dangerous intake of mercury, the expert clarifies on its website: “fish that accumulate less mercury, with which there is less risk, are precisely the highest in omega” and adds That “supplements are super safe and mercury free because, in addition, this poison accumulates in the muscle of fish and not in fat.”
The eggs, which were once denuded as food, are rich in omega 6
The “healthy fat” omega 6 is present in sunflower, peanut or peanut oils, corn and soy. There is also a remarkable amount of omega 6 in avocado, red meats, eggs and dairy products is says.
A bottle of sunflower oil
In the words of the nutritionist “olive oil is recognized as the” dietary star “of omega 9”. A “good fat” that can also be found in rapeseed and sunflower oils, and, again, in peanuts as avocado as in various nuts and seeds. Definitely, omega, are those good and healthy fats that are present in a variety of foods at our fingertips and whose natural benefits are, just, a bite away.