The role of Omega 3 fatty acids Omega-3 fatty acids in the diet have gained special attention in both human nutrition and aquaculture. Fish, in particular, are recognized as a valuable source of these nutrients, which are so beneficial to health. In this article, we review why omega-XNUMX fatty acids are present in different species. de peces It can provide benefits for both those who consume and those who grow them, addressing which species contain the most and how to integrate their consumption in a safe and sustainable way.
Experts agree on the importance of omega-3 fatty acids, mainly EPA and DHA, present in many fish, especially those known as oily fish. These are nutrients essential that our body cannot produce on its own and therefore must be obtained through food.
Why are omega 3s important in fish?
The omega 3 found in fish, especially in blue fish such as sardines, mackerel, anchovies or herring, offers proven benefits for cardiovascular health, the nervous system, and cognitive functionThese fatty acids contribute to reducing triglyceride levels in the blood, helping to control blood pressure and reducing inflammation in the body. In addition, Regular consumption of fish rich in omega 3 may have a protective effect against certain chronic disorders, including rheumatoid arthritis and some metabolic problems.
In the context of aquaculture and sustainable fisheries, the focus is also on choosing species with a low risk of contamination. Small fish with shorter life cycles, such as mackerel, anchovy or whitebait, tend to accumulate fewer heavy metals such as mercury, which makes them a recommended option from both a nutritional and health point of view.
PREMIUM QUALITY de peces rich in omega 3 and its nutritional contribution
Among the fish richest in Omega 3 fatty acids, some of which stand out for their availability and price. It provides around 2,5 g of omega-3 per 100 g, along with vitamin D and selenium. , both fresh and canned, reach 2 g of omega-3 per XNUMX g and, when consumed whole, also offer calcium and phosphorus. anchovies and the mackerel (or horse mackerel) complete the list, resulting in fish with significant quantities of these fatty acids and nutritional values ​​similar to salmon, but generally at a lower cost.
The case of carp in aquaculture and its nutritional value
This fish can be an alternative in areas where other marine species are less accessible, representing an important resource for food security.
Considerations on responsible consumption
Regular consumption of fish rich in omega 3 is supported by entities such as the Spanish Heart Foundation, which recommends include two weekly servings of oily fish. It's fundamental prioritize the consumption of small species, as they accumulate fewer contaminants, especially in the case of children, pregnant women, or people with delicate health conditions. Mercury, which is more present in large species such as swordfish and bluefin tuna, can pose a risk to the nervous system and brain development, so it is advisable to limit its intake and opt for safer alternatives.
Likewise, in the case of carp or freshwater fish farmed in certain areas, it is recommended to inquire about the origin and farming methods to ensure quality and food safety.
The benefits of omega 3 present in fish translate into a positive effect on cardiovascular, brain, and metabolic health in both adults and children. Choosing appropriate, fresh species and varying their intake in the weekly diet allows you to take full advantage of the benefits of these essential fatty acids without taking unnecessary risks. The diversity of options, from marine species such as anchovies and mackerel to freshwater fish like carp, makes it possible to adapt omega-3 consumption to the preferences and circumstances of each household.