They protect the cardiovascular system, help to reduce joint inflammation and respiratory tract, have antidepressant action, increasing the immune system, act against cellulite but also against the fragility of nails and hair. We speak of Omega-3, precious essential fatty acids that the body is unable to produce , known to experts as alpha-linolenic (precursors of omega 3) acids are essential to proper cell function and hormone.

For this reason it is necessary to assume enough through food, especially fatty fish like salmon, tuna and mackerel as well as sardines and anchovies, or, some nutritionists suggest it as your daily intake of flaxseed oil as it appears to be the only which it contains appreciable amounts of omega-3.

It is important to remember that in 1999, “The Lancet” published the first major study of 11,324 patients with myocardial infarction, which showed that the administration of a supplement containing omega-3 fatty acids could significantly reduce mortality associated with this pathology.

In addition, according to a study published by the Journal Nutrition, assume 2.5 grams of Omega-3 per day, about a pound of anchovies, promotes brain function improving communication between neurons and especially by increasing the concentration. Moreover, Australian researchers found that a sprinkling of garlic (600-900 mg) on ​​fish can also help to considerably lower the pressure of 8.4 points maximum (systolic) and 7.3 points minimum ( diastolic) enhancing the effect of cardiovascular protection of omega-3.


Nutritionists agree in recommending the consumption of fish four times a week varying from mackerel, cod, swordfish, fresh tuna, trout, salmon, sardines and herring. Because the fish will maintain its beneficial properties many suggest cooking it just raw or consume it, now very fashionable, always doing utmost attention to the freshness and handling fish mode.

As regards the types of most suitable cooking, however, they are certainly the best baked, steamed or broiled maintaining low firing temperatures.

Other sources of omega 3 include cereals, nuts, legumes, perhaps accompanied by a salad topped with cold-pressed flaxseed oil.