{"id":1898,"date":"2021-07-29T16:36:59","date_gmt":"2021-07-29T16:36:59","guid":{"rendered":"\/es-es\/blogs\/fitness\/?p=1898"},"modified":"2021-07-29T16:36:59","modified_gmt":"2021-07-29T16:36:59","slug":"omega-3-beneficios-y-en-que-alimentos-podemos-encontrarlo","status":"publish","type":"post","link":"\/es-es\/blogs\/fitness\/omega-3-beneficios-y-en-que-alimentos-podemos-encontrarlo\/","title":{"rendered":"Omega &#8211; 3: Beneficios y en qu\u00e9 alimentos podemos encontrarlo"},"content":{"rendered":"<p>A menudo o\u00edmos hablar del Omega &#8211; 3 pero&#8230; \u00bftienes claro qu\u00e9 cantidad de alimentos que contienen este \u00e1cido graso debes consumir para beneficiarte de sus propiedades? \u00bfSabes que adem\u00e1s de ayudar a la recuperaci\u00f3n muscular <strong>mejoran la calidad de la piel y la salud cardiovascular? \u00a1Te lo contamos todo sobre el Omega &#8211; 3!<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>\u00bfQu\u00e9 es el omega &#8211; 3?<\/strong><\/h2>\n<p>Es un \u00e1cido graso polinsaturado que nuestro cuerpo necesita, pero no puede producirse por s\u00ed mismo, por lo que tenemos que ingerirlos a trav\u00e9s de los alimentos.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1902\" data-permalink=\"\/es-es\/blogs\/fitness\/omega-3-beneficios-y-en-que-alimentos-podemos-encontrarlo\/fitness_omega_3_3\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_3.jpg\" data-orig-size=\"800,460\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"fitness_omega_3_3\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_3-300x173.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_3.jpg\" class=\"size-full wp-image-1902 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_3.jpg\" alt=\"omega - 3\" width=\"800\" height=\"460\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_3.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_3-300x173.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_3-768x442.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Dentro del omega 3, existen tres tipos diferentes de grasa:<\/p>\n<ul>\n<li><strong>ALA<\/strong> (\u00e1cido alfalinol\u00e9nico).<\/li>\n<li><strong>EPA<\/strong> (\u00e1cido eicosapentaenoico)<\/li>\n<li><strong>DHA<\/strong> (\u00e1cido docosahexaenoico)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfEn qu\u00e9 alimentos podemos encontrarlo?<\/strong><\/h2>\n<p>Se encuentran de forma natural en algunos alimentos como:<\/p>\n<ul>\n<li><strong>Semillas y nueces<\/strong>.<\/li>\n<li><strong>Aceites vegetales<\/strong> (linaza, soja y canola).<\/li>\n<li><strong>Pescados y mariscos<\/strong> (sobre todo pescados grasos, como el salm\u00f3n, caballa, arenque, at\u00fan, trucha y sardinas).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1900\" data-permalink=\"\/es-es\/blogs\/fitness\/omega-3-beneficios-y-en-que-alimentos-podemos-encontrarlo\/barbecued-salmon-fried-potatoes-and-vegetables-on-wooden-background\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;9&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;ILCE-7M3&quot;,&quot;caption&quot;:&quot;Barbecued salmon, fried potatoes and vegetables on wooden background&quot;,&quot;created_timestamp&quot;:&quot;1627302969&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;105&quot;,&quot;iso&quot;:&quot;640&quot;,&quot;shutter_speed&quot;:&quot;0.5&quot;,&quot;title&quot;:&quot;Barbecued salmon, fried potatoes and vegetables on wooden background&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Barbecued salmon, fried potatoes and vegetables on wooden background\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3.jpg\" class=\"size-full wp-image-1900\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3.jpg\" alt=\"Omega - 3\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>O tambi\u00e9n podemos consumirlos <a href=\"https:\/\/www.forumsport.com\/es-es\/search\/?sort=price-asc&amp;q=omega%3Afixed-relevance-desc#\" target=\"_blank\" rel=\"noopener\">mediante <strong>suplementos alimenticios<\/strong><\/a>.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Fuentes de alimentos\u00a0<\/strong><\/h2>\n<p>Las principales fuentes de <strong>Omega &#8211; 3<\/strong> son:<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1906\" data-permalink=\"\/es-es\/blogs\/fitness\/omega-3-beneficios-y-en-que-alimentos-podemos-encontrarlo\/fitness_omega_3_7\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_7.jpg\" data-orig-size=\"800,460\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"fitness_omega_3_7\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_7-300x173.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_7.jpg\" class=\"alignnone size-full wp-image-1906\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_7.jpg\" alt=\"Omega - 3\" width=\"800\" height=\"460\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_7.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_7-300x173.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_7-768x442.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Si llevamos una dieta baja en grasa, nos puede generar un consumo deficiente de \u00e1cidos grasos esenciales (omega-3 y omega-6) y, por tanto, una propensi\u00f3n a tener piel escamosa, las extremidades fr\u00edas y un desequilibrio de las prostaglandinas (hormonas).<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfQu\u00e9 beneficios nos aporta el Omega &#8211; 3 en el deporte?<\/strong><\/h2>\n<ul>\n<li>Diversos estudios han demostrado que estas grasas <strong>pueden minimizar el dolor muscular posterior al ejercicio<\/strong>.<\/li>\n<li>Pueden <strong>reducir la inflamaci\u00f3n causada por el sobreentrenamiento<\/strong>.<\/li>\n<li>Podr\u00edan ayudar a <strong>mejorar la liberaci\u00f3n de oxigeno y nutrientes a las c\u00e9lulas<\/strong>.<\/li>\n<li><strong>Mejoran la calidad de la piel y la salud cardiovascular<\/strong>.<\/li>\n<li>Pueden ayudarnos a <strong>combatir enfermedades inflamatorias<\/strong> como la artritis reumatoide <strong>o enfermedades intestinales.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1904\" data-permalink=\"\/es-es\/blogs\/fitness\/omega-3-beneficios-y-en-que-alimentos-podemos-encontrarlo\/fitness_omega_3_5\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_5.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"fitness_omega_3_5\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_5-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_5.jpg\" class=\"alignnone size-full wp-image-1904\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_5.jpg\" alt=\"Omega - 3\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_5.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_5-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_5-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Existen varias recomendaciones diet\u00e9ticas:<\/p>\n<ul>\n<li><strong>La autoridad Europea de Seguridad Alimentaria recomienda un consumo diario de 250 mg de Omega &#8211; 3 (EPA +DHA) para mantener una buena salud cardiovascular.<\/strong><\/li>\n<li>La Asociaci\u00f3n Americana del Coraz\u00f3n recomienda consumir al menos dos porciones de 100 gramos de pescado a la semana.<\/li>\n<\/ul>\n<p>Por tanto, no olvides incluir grasas en tu alimentaci\u00f3n, ya que son necesarias para gozar de un buen estado de salud. Limita el consumo de grasas saturadas y trans (mantequilla, embutidos, carnes rojas).<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1901\" data-permalink=\"\/es-es\/blogs\/fitness\/omega-3-beneficios-y-en-que-alimentos-podemos-encontrarlo\/close-up-of-fresh-and-whole-walnuts-on-a-rustic-wooden-board\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_2.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;Close up of fresh and whole walnuts on a rustic wooden board.&quot;,&quot;created_timestamp&quot;:&quot;1627303080&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;Close up of fresh and whole walnuts on a rustic wooden board.&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Close up of fresh and whole walnuts on a rustic wooden board.\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_2-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_2.jpg\" class=\"size-full wp-image-1901 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_2.jpg\" alt=\"omega - 3\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_2.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_2-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_2-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>E incluye pescado azul, frutos secos y semillas ya que nos aportan muchos nutrientes.<\/p>\n<p>Aqu\u00ed tienes otros post de nutrici\u00f3n que seguramente te podr\u00e1n resultar interesantes:<\/p>\n<ul>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/fitness\/alimentacion-vegana-en-deportistas-si-o-no\/\" target=\"_blank\" rel=\"bookmark noopener\">ALIMENTACI\u00d3N VEGANA EN DEPORTISTAS: \u00bfS\u00cd O NO?<\/a><\/strong><\/li>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/fitness\/que-alimentacion-debes-de-seguir-segun-tu-entrenamiento\/\" target=\"_blank\" rel=\"bookmark noopener\">\u00bfQU\u00c9 ALIMENTACI\u00d3N DEBES SEGUIR SEG\u00daN TU ENTRENAMIENTO?<\/a><\/strong><\/li>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/fitness\/ayuno-intermitente-mitos-y-verdades\/\" target=\"_blank\" rel=\"bookmark noopener\">AYUNO INTERMITENTE: MITOS Y VERDADES<\/a><\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A menudo o\u00edmos hablar del Omega &#8211; 3 pero&#8230; \u00bftienes claro qu\u00e9 cantidad de alimentos que contienen este \u00e1cido graso debes consumir para beneficiarte de sus propiedades? \u00bfSabes que adem\u00e1s de ayudar a la recuperaci\u00f3n muscular mejoran la calidad de la piel y la salud cardiovascular? \u00a1Te lo contamos todo sobre el Omega &#8211; 3! [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/fitness\/omega-3-beneficios-y-en-que-alimentos-podemos-encontrarlo\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":1907,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"4","ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4],"tags":[],"class_list":{"0":"post-1898","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-salud-y-nutricion"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2021\/07\/fitness_omega_3_portada.jpg","jetpack_shortlink":"https:\/\/wp.me\/pbQrw6-uC","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/1898","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/comments?post=1898"}],"version-history":[{"count":9,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/1898\/revisions"}],"predecessor-version":[{"id":1954,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/1898\/revisions\/1954"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media\/1907"}],"wp:attachment":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media?parent=1898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/categories?post=1898"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/tags?post=1898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}