Salmon is one of the most popular fish in our country, being highly appreciated for its Omega 3 content, one of the nutrients that provides the greatest amount of health benefits by directly influencing cardiovascular health, as it reduces cholesterol and triglycerides. This type of monounsaturated fat, which is considered “good” cholesterol, helps reduce “bad” cholesterol, which is responsible for heart attacks.
This is because its presence contributes to the reduction of plaque, a substance composed of calcium and cholesterol that when hardened causes the arteries to become blocked, which in turn increases the risk of suffering a heart attack.
Although this blue fish is considered one of the best sources of Omega-3, its consumption can be somewhat complicated in many homes, since it is a product that is not usually too cheap. Fortunately, there are alternative foods that provide more fatty acids of this type than salmon and are much more accessible.
Foods that provide more omega-3 than salmon
There are different foods that are highly recommended to be included in our diet and that provide more omega-3 than salmon, which makes them perfect alternatives to this oily fish:
- Quinoa: quinoa is the food that provides the most omega-3 to the body, with 8.35 grams of this type of unsaturated fat per 100 grams of product. This translates into a contribution up to five times greater than that of salmon. As if that were not enough, it is also a great source of other nutrients, especially calcium and phosphorus.
- Sardines: in this case we find a very common product in our pantries that contains a contribution of omega-3 fats similar to that of salmon and that is much more accessible for its price. Likewise, it contains less doses of mercury as it is a smaller fish. Other very good options as alternatives to salmon are trout and herring.
- Flaxseed: this seed has been gaining popularity thanks to its interesting nutritional benefits. It is also considered one of the best vegetable sources of omega-3, with one tablespoon of it being enough to provide the entire daily amount recommended by our body of these fatty acids. Likewise, it stands out for its fiber content, which also helps to enjoy better intestinal and cardiac health.
- Chia: chia seed has more omega-3 fatty acids than many oily fish, which it achieves thanks to the fact that 33% of its composition is oil, and of this, 62% corresponds to this type of polyunsaturated fat. Thanks to its consumption, heart problems can be reduced, since it is also rich in fiber and antioxidants.
- Walnuts: Finally, we have to mention walnuts, one of the most popular and appreciated nuts for their nutritional composition. With just 25 grams of walnuts, which is equivalent to about five pieces, it is possible to satisfy 91% of the RDA for omega-3 fatty acids, making it one of the best sources of this nutrient that can be found. Likewise, they are rich in vitamin E and antioxidants, which promote good skin condition.
What is Omega-3 for?
Having good levels of Omega-3 favors our general health, since it is a polyunsaturated fatty acid essential for the functioning of the body. Achieving good levels of Omega-3 depends on each person exclusively, since the body is not capable of synthesizing this acid itself. This implies that it has to be provided through the diet or through conscious supplementation that can serve to cover its lack.
What is a reality is that these essential fatty acids have a great impact on the bacterial composition of our body, so both the level of Omega 3 that we have and the balance of our microbiota mark our state of health, and will be key to carry out both preventive and recovery treatments in the event of a pathological state.
Among the benefits of Omega-3 we can highlight:
- Cellular protection: this fatty acid has a fundamental role in the synthesis of eicosanoids, which are a group of lipid molecules that are related to cell growth and proliferation, immune response, vasodilation/vasoconstriction, platelet aggregation and neuronal inflammation.
- Heart: the heart is benefited by these fatty acids, since it has been shown that they help improve blood coagulation, reduce the risk of suffering from some type of cardiovascular disease, regulate the production of triglycerides and cholesterol, reduce the risk of thrombosis, and to improve arrhythmia situations. This fact, in a society with an increasing incidence of cardiovascular problems, it is essential to enjoy an adequate supply of Omega-3.
- Fertility, pregnancy and lactation: these fatty acids benefit sperm quality, which increases the chances of conceiving, in addition to increasing uterine blood flow. As if this were not enough, it helps the neuronal and visual development of the fetus, providing the pregnant woman with the necessary DHA. Since during breastfeeding there is also additional consumption of DHA by the mother, correct supplementation is key to addressing this loss.
