The regular intake of omega 3 promotes cell metabolism, reduce cholesterol, prevent clotting and the risk of cardiovascular disease. Studies show that consuming Omega 3 able to stabilize the heart muscle contraction and consequently decrease the mortality from cardiovascular problems and serious arrhythmias, which often have people with this type of ailment.

Omega 3 fatty acids

Are excellent for optimizing visual cognition and children as their mental and physical development. There are studies that have tested the effect of these fatty acids in areas such as vision, strength, intelligence and brain development.

The food should be not only balanced but also varied including all food groups that can provide the body essential nutrients like carbohydrates, proteins, vitamins, fats, minerals and water. For athletes this food must meet certain deficiencies that result from the sport.


The feeding of the athletes representing an increase of caloric needs because of his activity requiring more energy. The main source of this energy are carbohydrates but it is also imperative that other nutrients are present in their diets because each has a key role in the regulation of a particular function.

Sports generates numerous health benefits, however, when an effort is made long-term or intense increase the chances of injury. So athletes in general are always concerned about the oxidative processes that directly relate to aging and inflammatory processes. The Omega 3 fatty acids have protective effects in the two situations as a role-inflammatory and oxidative response harmonize.

It is important to note that vigorous exercise is not the best, producing among other things an increase in inflammation, a balanced diet that protects the body from the risks that come with practicing vigorous exercise and Omega-3 play a important protective function.

However, must bear in mind that Omega 3 does not directly possess antioxidant properties but its role as inflammatory as the optimization of cell membranes leads to greater defense against oxidative processes.

The benefits generated by the ingestion of Omega 3 on the nervous system are given by the fact that the brain is made up of Omega 3 fats and are a significant percentage of that.


The benefits of these fatty acids can name:

  • Strengthening the immune system.
  • Prevention of clot formation.
  • Reduced risk of cardiovascular disease to disease.
  • Improve the functioning of the nervous system
  • Stabilizes cell membranes
  • Reduces blood pressure and bad cholesterol.
  • It gives stability to the heart muscle contraction.
  • Decreases inflammatory problems.

Omega 3 fatty acids found in:

Milk: There are even fortified with Omega 3 and oleic acid.
Fish: sardines, salmon, mackerel, tuna, trout, tuna, all fatty fish or blue. And to a lesser extent white fish.
Fruits: Especially in the nuts
Fish oil supplements: There are in the market this type of supplement and some Omega 3 enriched foods in particular all types of milk.

If we are to achieve an adequate intake of Omega 3 in our diet we should include at least two times a week fish and athletes should include 3 to 4 times a week and also other products such as olive oil are fats monounsaturated.

Omega 3 acids are necessary for all people and more to those doing sports, as the requirements go far beyond the average, include foods that are in these acids is essential for disease prevention and to avoid inflammatory processes that affect the performances of both athletes.

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