A diet rich in polyunsaturated fatty acids reduces the risk of excessive inflammation and allows rapid recovery. Omega 3 is undoubtedly one of the most popular components of nutrition today and relatives are actually not too far from the good old cod liver oil.
Omega-3 is the name by which they are designated certain polyunsaturated fatty acids called Essential Fatty Acids (EFA), since they have to be made with the nutrients, not being synthesized by the body. There are two primary EFA: linoleic acid (omega 6) and linolenic acid (omega 3).
Omega 3 is able to slow down the natural biological process of aging.
Studies facts confirm that there are many benefits of a regular intake of omega 3:
- constitute an important prevention against pathologies of the cardiovascular
- control blood pressure
- valuable to the joints (modulate inflammatory responses)
- play a beneficial effect in the prevention of certain disorders of the skin
- improve brain activity in general.
For the athletes, the Omega-3 are important. If the intensity of the workout is over, the negative aspects of stress prevail, because the body can not fully recover or to achieve a real improvement in performance.
The use of fatty acids of the omega-3 type in the sport:
- accelerates metabolism and reduces catabolism
- supporting the growth of muscle mass
- increases muscle strength and aerobic performance
- facilitates the loss of excess body fat
- promotes the regeneration of damaged tissues
- acts favorably on the immune system
- counteracts any joint inflammation and relieves pain
Food experts said, recent research on persons who perform physical activity indicates that EFAs play a key role in mediating inflammation caused by excessive muscle damage. The integration with essential fatty acids can be a method that can dampen inflammation often created by excessive physical activity over time, allowing athletes to recover faster and to adapt more quickly.
What to eat then? What is the richest source of Omega 3?
A proper and balanced diet should include the intake of fruits, vegetables and fish, in particular:
- nuts (walnuts)
- fatty meats fish that live in cold water (such as salmon)
- blue fish in the Mediterranean (mackerel, herring, sardines, etc.) better if caught and not farmed, fed with feed rich in saturated fats, wild fish feed on
- intensively reared specimens
- seed and linseed oil
- kiwi seed oil, sage and hemp oil
- Green leafy vegetables (pinaci, broccoli, lettuce)
- algae and algal oil