Not all fats are bad for your health and omega-3 is one example. The omega-3 is a type of essential fatty acids which provide a balanced and healthy. Required for all individuals, must be present in the daily diet, especially in children, which are an important phase of development.

Studies show the importance of omega-3s have on cognitive development, cardiovascular health, visual acuity, bone development, among other benefits, which makes the omega-3 fat that should be consumed daily.

The omega-3 are essentially two types of fat: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which can be found in large quantities in oily fish.

Our body also can produce DHA and EPA through the transformation of a fat called ALA (alpha-linolenic acid), present in some plants and seeds. However, this transformation is not very efficient (only 5% to 10% is processed), which obliges us to ensure the supply of omega-3 through the intake of foods rich in DHA and EPA.

How much should I consume?

To take advantage of the benefits of omega 3 should ensure a proper level of intake of such fats:

For most people 2 portions of oily fish and 1 serving of lean fish per week will be enough.

However, if you suffer from cardiovascular problems, it is recommended a higher intake of omega 3, about 2 to 3 servings of fatty fish per week.

Although the size varies depending on the type of fish can be considered a dose between 100 to 150 grams of fresh and frozen fish.