los alimentos con más Omega 3
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Foods with omega 3: the nutrient your body shouldn't miss

El omega 3 es un nutriente esencial que protege cerebro, corazón, articulaciones y piel, y ayuda a controlar la inflamación. Sus formas más activas, EPA y DHA, se encuentran principalmente en pescados azules y mariscos, mientras que las fuentes vegetales aportan ALA, un precursor con conversión limitada. Alcanzar las cantidades recomendadas solo con dieta es difícil, por lo que la suplementación de calidad asegura un aporte constante y seguro. Consumido de forma regular, el omega 3 favorece salud cardiovascular, función cognitiva, piel hidratada y articulaciones flexibles.
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When we think of essential nutrients, few have a list of benefits as extensive as omega-3. Brain, heart, joints, skin... they all seem to speak its language. However, despite its importance, it's one of the most absent from the modern diet. The solution? Knowing which omega-3 foods provide the most and how supplementation can become the complement that closes the circle.

"Living longer is just the beginning. Living with purpose is the real goal."

What foods naturally contain omega 3?

The good fat we need

Omega -3 is an essential fatty acid: the body cannot produce it on its own, so we must obtain it from our diet or supplements. There are three main types: ALA (found mainly in plants ), EPA, and DHA (found mainly in fish and shellfish ). The latter two have the most powerful and proven effect on health.

More than just an isolated nutrient, omega-3 is a cog in the machine that keeps inflammation under control, promotes communication between cells, and protects membrane integrity. In other words, it's a silent guardian of overall health.

Omega 3 fish: the richest source

In the category of foods richest in omega-3, oily fish are the stars. Their EPA and DHA content is high and easily absorbed.

  • Sardines : small, affordable, and packed with omega-3, calcium, and vitamin D.

  • Mackerel : very present in the Mediterranean diet, with a generous contribution of EPA and DHA.

  • Tuna and bonito: especially bluefin tuna, with very high levels, although it is advisable to moderate due to its mercury content.

  • Wild salmon : one of the most complete and clean options, although less affordable.

  • Cod : it is not a blue fish, but its liver oil is a source of omega 3 and vitamin D.

  • Hake : contains less quantity, but its frequent consumption adds to the weekly intake.

Seafood

Plant sources: a nuanced aid

For those who don't eat fish, plant sources offer ALA, a precursor that the body partially converts into EPA and DHA. Although conversion is limited, it's still important to include them.

Seeds and nuts rich in omega 3

  • Flax seeds (specially ground for better absorption).

  • Chia, versatile and easy to add to breakfasts or salads.

  • Nuts, a practical and nutritious snack.

  • Canola or flaxseed oil as a dressing.

Other options with Omega 3

  • Algae with omega 3
  • Omega 3 eggs
  • Omega 3 in milk
  • Omega 3 butter


What science confirms

In May 2022, the prestigious scientific journal Nutrients published a meta-analysis confirming that a diet rich in omega-3s reduces systemic inflammation, improves cardiovascular health, and contributes to better cognitive function. The most significant finding was that the benefits were most consistent when EPA and DHA levels came from high-purity fish and supplements, not just plant sources.

The problem of quantities

Most health organizations recommend between 250 and 500 mg of EPA + DHA daily for healthy adults, although more and more experts are doubling those requirements, especially for people with special needs, but also for healthy individuals. Achieving these amounts through diet alone is more difficult than it seems.

To achieve this, you should consume oily fish at least two or three times a week, ideally five times a week, ensuring variety and quality. In practice, this is equivalent to eating fish rich in Omega 3 every day, and many people don't do this frequently, either due to habits, availability, or cost.

Omega 3 supplementation : the perfect ally

This is where supplementation makes the difference. It doesn't replace a balanced diet, but it does guarantee a consistent, high-quality intake, even in weeks when fish isn't on the menu. The key is to choose a supplement with a combined EPA + DHA content of more than 70% of the total fish oil, and from a source that ensures purity and the absence of contaminants.

Longevitas Omega 3 meets this standard: it comes from wild fish from the South Pacific, free of heavy metals, and offers 1,200 mg of EPA and 800 mg of DHA per dose, along with vitamin D to enhance its effects on bones, skin, and immunity.

A habit that multiplies benefits

Integrating omega-3 into your life isn't a matter of a single day, but rather a matter of consistency. Changes in cardiovascular health, brain function, and skin quality are built over weeks and months of regular intake. Combining omega-3 foods with strategic supplementation is the surest way to achieve and maintain optimal levels.

This is a treatment you can feel and see: a clearer mind, more flexible joints, more hydrated skin, and a better-protected heart. It's not a shortcut; it's a path.

"Health is the greatest possession. Joy is the greatest treasure. Confidence is the greatest friend." — Lao-Tzu, philosopher.