{"id":31383,"date":"2022-12-13T11:00:00","date_gmt":"2022-12-13T11:00:00","guid":{"rendered":"https:\/\/onvirtualgym.com\/sin-categorizar\/omega-3-beneficios-y-fuentes-alimentarias\/"},"modified":"2025-09-18T17:02:26","modified_gmt":"2025-09-18T17:02:26","slug":"omega-3-beneficios-y-fuentes-alimentarias","status":"publish","type":"post","link":"https:\/\/onvirtualgym.com\/es\/nutricion\/omega-3-beneficios-y-fuentes-alimentarias\/","title":{"rendered":"Omega-3, Beneficios y Fuentes Alimentarias"},"content":{"rendered":"

[et_pb_section fb_built=\u00bb1″ custom_padding_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb4.27.4″ custom_padding_tablet=\u00bb50px|0|50px|0″ custom_padding_phone=\u00bb110px||||false|false\u00bb hover_enabled=\u00bb0″ transparent_background=\u00bboff\u00bb global_colors_info=\u00bb{}\u00bb disabled_on=\u00bboff|off|off\u00bb sticky_enabled=\u00bb0″][et_pb_row _builder_version=\u00bb4.16″ module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb80px|||\u00bb custom_margin_tablet=\u00bb0px|||\u00bb custom_margin_phone=\u00bb-30px|||\u00bb custom_margin_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_post_title meta=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bboff|off|off\u00bb _builder_version=\u00bb4.16″ title_font=\u00bbArial|700||on|||||\u00bb title_text_align=\u00bbcenter\u00bb title_text_color=\u00bb#d41e41″ title_font_size=\u00bb43px\u00bb meta_text_align=\u00bbcenter\u00bb text_orientation=\u00bbcenter\u00bb max_width=\u00bb80%\u00bb module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb0px|||\u00bb title_font_size_tablet=\u00bb43px\u00bb title_font_size_phone=\u00bb30px\u00bb title_font_size_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00bb4.16″ custom_margin_tablet=\u00bb\u00bb custom_margin_phone=\u00bb-30px|||\u00bb custom_margin_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2022\/11\/Omega1.webp\u00bb alt=\u00bbOmega 3″ title_text=\u00bbOmega 3″ force_fullwidth=\u00bbon\u00bb align_tablet=\u00bbcenter\u00bb align_phone=\u00bb\u00bb align_last_edited=\u00bbon|desktop\u00bb disabled_on=\u00bbon|off|off\u00bb admin_label=\u00bbImage Desktop\u00bb _builder_version=\u00bb4.19.0″ box_shadow_style=\u00bbpreset3″ box_shadow_color=\u00bbrgba(0,50,61,0.2)\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_image][et_pb_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2022\/11\/Omega2.webp\u00bb alt=\u00bbOmega 3″ title_text=\u00bbOmega 3″ force_fullwidth=\u00bbon\u00bb align_tablet=\u00bbcenter\u00bb align_phone=\u00bb\u00bb align_last_edited=\u00bbon|desktop\u00bb disabled_on=\u00bboff|on|on\u00bb admin_label=\u00bbImage Mobile\u00bb _builder_version=\u00bb4.19.0″ box_shadow_style=\u00bbpreset3″ box_shadow_color=\u00bbrgba(0,50,61,0.2)\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_image][et_pb_post_title title=\u00bboff\u00bb author=\u00bboff\u00bb date_format=\u00bbj F Y\u00bb comments=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bbon|on|off\u00bb admin_label=\u00bbDesktop\u00bb _builder_version=\u00bb4.16″ meta_font=\u00bbArial||||||||\u00bb meta_font_size=\u00bb18px\u00bb meta_line_height=\u00bb0em\u00bb text_orientation=\u00bbright\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_post_title][et_pb_post_title title=\u00bboff\u00bb author=\u00bboff\u00bb date_format=\u00bbj F Y\u00bb comments=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bboff|off|on\u00bb admin_label=\u00bbMobile\u00bb _builder_version=\u00bb4.16″ title_font=\u00bb||||||||\u00bb title_text_align=\u00bbright\u00bb title_font_size=\u00bb5px\u00bb meta_font=\u00bbArial||||||||\u00bb meta_text_align=\u00bbright\u00bb meta_font_size=\u00bb8px\u00bb meta_line_height=\u00bb0em\u00bb text_orientation=\u00bbright\u00bb custom_margin=\u00bb-10px|||\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row column_padding_mobile=\u00bbon\u00bb admin_label=\u00bbrow\u00bb _builder_version=\u00bb4.16″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_padding=\u00bb0px|0|0|0|false|false\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text _builder_version=\u00bb4.18.1″ text_font=\u00bbArial||||||||\u00bb text_text_color=\u00bb#00323d\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

Los \u00e1cidos grasos poliinsaturados son nutrientes esenciales que no pueden ser sintetizados por el organismo y, por lo tanto, deben ser suministrados a trav\u00e9s de la alimentaci\u00f3n para garantizar una ingesta adecuada.<\/p>\n

En este grupo de \u00e1cidos grasos se incluyen los Omega-3 y los Omega-6. El \u00e1cido graso Omega-3 existe en tres formas diferentes, a saber, el \u00e1cido alfa-linol\u00e9nico (ALA), el \u00e1cido eicosapentaenoico (EPA) y el \u00e1cido docosahexaenoico (DHA), que est\u00e1n presentes en productos vegetales y animales, siendo el EPA y el DHA componentes importante de las membranas celulares de los m\u00fasculos y el cerebro. <\/p>\n

El proceso de conversi\u00f3n de estos dos \u00e1cidos grasos tiene una base competitiva entre ellos, ya que se utiliza la misma enzima para el proceso, lo que puede provocar una interferencia en sus metabolismos y, en consecuencia, llevar a implicaciones funcionales. Un exceso de Omega-6 reduce el metabolismo del Omega-3 y puede provocar un d\u00e9ficit de este \u00faltimo en el organismo, independientemente de su presencia en la alimentaci\u00f3n. Se estima que la proporci\u00f3n m\u00e1s adecuada de Omega-6 y Omega-3 es de 2:1 o 3:1. A veces esta proporci\u00f3n es inadecuada, no por un consumo excesivo de fuentes de Omega-6 sino por la falta del consumo de alimentos ricos en Omega-3. <\/p>\n

Adem\u00e1s de este factor, existen otros factores condicionantes que pueden influir en la metabolizaci\u00f3n de los \u00e1cidos grasos, como los niveles de \u00e1cidos grasos trans, los niveles de colesterol, la Diabetes Mellitus, las infecciones virales, el consumo de tabaco, alcohol y\/o drogas, el estr\u00e9s, el envejecimiento y la contaminaci\u00f3n atmosf\u00e9rica.<\/p>\n

El \u00e1cido graso Omega-3 est\u00e1 asociado a varios beneficios para el cuerpo humano y su funcionamiento. Entre estos beneficios, podemos asociar:
\u2013 Salud cardiovascular<\/span> -> reduce el riesgo de arritmia y trombosis;
retrasa la formaci\u00f3n de placas ateroscler\u00f3ticas; reduce los niveles de triglic\u00e9ridos; reduce la presi\u00f3n arterial; reduce la respuesta inflamatoria.
– Salud neurol\u00f3gica<\/span> -> reduce el riesgo de alteraciones neurol\u00f3gicas y de la funci\u00f3n cerebral, minimizando el deterioro cognitivo, las dificultades de aprendizaje, entre otras. <\/p>\n

En el deporte, los \u00c1cidos Grasos Omega-3 han demostrado ser eficaces contra la p\u00e9rdida de la funci\u00f3n muscular y la inflamaci\u00f3n tras el da\u00f1o muscular inducido por el ejercicio f\u00edsico. Sin embargo, este beneficio solo est\u00e1 garantizado cuando los niveles de Omega-3 no son excesivos. Si esta situaci\u00f3n se produce, puede haber una mayor dificultad para responder a las infecciones, una mala cicatrizaci\u00f3n y cambios en la coagulaci\u00f3n. <\/p>\n

Las principales fuentes alimentarias de Omega-3 son:
\u2013 Pescado, como el salm\u00f3n, el at\u00fan, la caballa, el arenque, la dorada, el jurel, el congrio, la sardina y la anguila.
\u2013 Aceites de pescado: aceite de h\u00edgado de bacalao;
\u2013 Mariscos: cangrejo y gambas;
\u2013 Algas;
\u2013 Aceites vegetales: aceite de canola, lino, semillas de lino, nueces;
\u2013 Verduras de hoja verde oscura: espinacas, verdolagas, berros, puerros, coles, coles de Bruselas, br\u00f3coli;
\u2013 Semillas oleaginosas; nueces, semillas de lino y semillas de ch\u00eda;
\u2013 Alimentos enriquecidos con Omega-3: huevos.<\/p>\n

Cuando en la alimentaci\u00f3n, no se alcanzan los niveles de Omega-3, como ocurre con los vegetarianos, puede tener sentido la suplementaci\u00f3n. Aun as\u00ed, su introducci\u00f3n requiere un an\u00e1lisis adecuado de los h\u00e1bitos alimentarios para garantizar que el consumo (a trav\u00e9s de la alimentaci\u00f3n y suplementaci\u00f3n) no sea excesiva. <\/p>\n

 <\/p>\n

Nutricionista, Jacinta Mendes
3341N<\/p>\n

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OnVirtualGym \u00ae<\/p>\n

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Informaci\u00f3n<\/p>\n

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Pol\u00edtica de Privacidad<\/a><\/div>\n
T\u00e9rminos y Condiciones<\/a><\/div>\n
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S\u00edganos<\/p>\n

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\u00bfQuieres conocer los diversos beneficios del Omega-3?
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