Omega 3

 One of the most important nutrition for health is probably the quality of fat in the diet. Omega 3's are a no-fault, it is time to know where they are and consume regularly.
Fats or lipids are more concentrated nutrients Power: 9 calories per gram. So just a relatively small amount of fat to achieve a significant fraction of calories. For example, 3 tablespoons of oil account for about 270 calories or 15% of the energy intake of a woman!
Important parts of the body are formed of lipids: the brain, bone marrow and membranes of all cells. Lipids are essential to our survival. But not just any ... These are the essential fatty acids, there are two families
These are nutrients that must ensure the supply costs. In addition, it is entirely dependent on the food because we can not make them. If you forget any of these two families, there are problems, it is the case of sunflower oil, which contains only omega 6 and omega 3 no.
In nature, families omega 6 and 3 are harmoniously distributed. The Cretan and Japanese, which we know the quality of the regime, in their diet a relationship between two families of 1 to 5, that is to say 1-5 times more omega 6 than omega 3 . In sunflower oil, this ratio is greater than 100.
The principal representative of the omega-3 family is alpha-linolenic acid. The principal representative of the omega 6 is linoleic acid. The recommended intake of alpha-linolenic acid is 2g/day. We recommend a lower or equal to 4 between fatty acids. 
Currently this ratio is greater than 10 in the average diet of most developed countries. This can cause serious imbalances in the synthesis of eicosanoids. They are involved in the inflammatory reaction, the reactivity of platelets and vasoconstriction. 

These phenomena are involved in diseases such as cancer, cardiovascular disease, osteoarthritis ... This is why it is important to eat foods rich in Omega 3 to restore the balance between the 3 and 6. The main sources of alpha linolenic canola oil, walnuts, flax seeds. 
The omega 3 fatty acids has other that can make yourself from alpha linolenic acid. When lack of it can consume derivatives, EPA and DHA, which are found in fish. This is why you should eat fish two times a week.
The eel is fish richest in omega-3 alpha-linolenic ensues salmon, carp, sardines and mackerel.In Japan we consume other products that contain omega 3, such as algae, a plant called perilla, green leafy vegetables and legumes. This is the perfect cocktail to be healthy.