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Omega 3 para pensar

El omega 3 es un ácido graso esencial, es decir que nuestro cuerpo no lo puede formar, entonces tenemos que obtenerlo a partir de los alimentos. Este ácido graso representa el 15% de la grasa que forma nuestro cerebro, ¿Increible verdad? Es por ese motivo que el omega 3 tiene funciones muy importantes tanto en el sistema nervioso como en el adecuado funcionamiento del cerebro.

Las principales fuentes animales de omega 3 son los pescados oscuros como la caballa en primer lugar, la anchoveta en segundo, seguido por el salmón y por último el atún.

Pero puede tener un sabor característico un poco fuerte no muy agradable para todos, entonces otra alternativa podría ser consumirlo bañado en cacao.

Como no a todos les agrada el sacha inchi, una súper fuente de omega 3 es la chia. Las semillas de chia tienen mayor porcentaje de omega 3 (64%) que el sacha inchi (49%). La chia no presenta sabor y a mi parecer es una fuente práctica para cubrir nuestro requerimiento diario de omega 3. Para consumirlas, se deben dejar reposar en algún tipo de líquido (agua, jugos no muy espesos, yogurt, etc) entre 5 a 10 minutos. La cantidad que debemos consumir depende de nuestra edad y el consumo de otros alimentos (a lo largo del día) que contengan omega 3.

Foto: Pinterest

Por ejemplo las personas de 19 años  a más necesitan entre 1.1 a 1.6g de omega 3 diariamente. Esta cantidad la cubrimos con 1 cucharadita de semillas de chia ó 5 gramos de sacha inchi  ó 1 lata de anchovetas ó con 1 filete de 100g de salmón.

Si agregamos estos alimentos a nuestra dieta podremos construir neuronas fuertes, lo cual favorecería a aumentar nuestra memoria y capacidad de aprendizaje. Además podremos manejar mejor las situaciones de estrés, mejorar la nuestra concentración y coordinación motriz. El omega 3 por ser antiinflamatorio, es beneficioso para personas con problemas cardiovasculares, hipertensión, diabetes, colesterol alto, alzheimer, desórdenes obsesivo – compulsivos (OCD), autismo y trastornos bipolares.

Solo tenemos que encontrar la fuente que más se adecue a nuestra rutina y empezar a consumirla diariamente.

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