{"id":20072,"date":"2015-09-10T11:49:00","date_gmt":"2015-09-10T10:49:00","guid":{"rendered":"https:\/\/centrekine.com\/nutricion-tipos-de-omega-3-ala-dha-epa-y-sus-beneficios\/"},"modified":"2025-01-28T12:14:52","modified_gmt":"2025-01-28T11:14:52","slug":"nutricio-tipus-domega-3-ala-dha-epa-i-els-seus-beneficis","status":"publish","type":"post","link":"https:\/\/centrekine.com\/ca\/nutricio-tipus-domega-3-ala-dha-epa-i-els-seus-beneficis\/","title":{"rendered":"NUTRICI\u00d3: Tipus d’Omega 3 (ALA \u2013 DHA \u2013EPA) i els seus beneficis"},"content":{"rendered":"

Cada vegada m\u00e9s i gr\u00e0cies als beneficis que suposen per a l’organisme, sobretot en complexos nutricionals o aliments enriquits amb \u00e0cids omega 3, solen incloure a l’etiquetatge el tipus d’ <\/span><\/span>\u00e0cid Omega 3 que<\/span><\/span><\/strong> inclouen en la seva composici\u00f3 i entre par\u00e8ntesis, el tipus de <\/span><\/span>Omega 3<\/span><\/span><\/strong> a qu\u00e8 corresponen. Normalment solen ser\u00a0 <\/span><\/span>EPA, DHA i ALA (\u00e0cid alfa linol\u00e8nic).<\/span><\/span><\/strong><\/p>\n

Sabeu quina difer\u00e8ncia hi ha entre ells? Recordeu que s\u00f3n i per a qu\u00e8 serveixen els omega 3? Farem una mica de mem\u00f2ria\u2026<\/span><\/span><\/p>\n

Els <\/span><\/span>\u00e0cids grassos Omega-3 s\u00f3n \u00e0cids grassos essencials<\/span><\/span><\/strong> (l’organisme hum\u00e0 <\/span><\/span>no els produeix<\/span><\/span><\/strong> internament), <\/span><\/span>poliinsaturats que tenen moltes propietats ben\u00e8fiques per a la nostra salut<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

Els \u00e0cids Omega 3 es troben <\/span><\/span>en alta proporci\u00f3 en els teixits i greixos de certs peixos<\/span><\/span><\/strong> (per regla general peix blau), i en <\/span><\/span>algunes fonts vegetals com les llavors de lli i fruits secs com les nous<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

Hi ha tres tipus d’\u00e0cids grassos omega 3 (els que s’han comentat al principi). \u00c9s a dir:<\/span><\/span><\/p>\n

\u00c0cid Alfa Linolenic, (ALA)<\/span><\/span><\/p>\n

\u00c0cid Docosa Hexaenoic (DHA)<\/span><\/span><\/p>\n

\u00c0cid Eicosa Pentaenoic (EPA)<\/span><\/span><\/p>\n

L’\u00e0cid alfa-linol\u00e8nic (ALA), es troba en algunes <\/span><\/span>llavors, fruits secs i olis d’algunes plantes<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

Els altres dos EPA i DHA, es troben gaireb\u00e9 exclusivament als <\/span><\/span>peixos, crustacis<\/span><\/span><\/strong> i en menor quantitat al <\/span><\/span>rovell d’ou.<\/span><\/span><\/strong><\/p>\n

I quina difer\u00e8ncia hi ha entre ells? Tot i que pot semblar a simple vista que tenen les mateixes propietats (tots s\u00f3n Omega 3), l’ <\/span><\/span>\u00e0cid alfa-linol\u00e8nic<\/span><\/span><\/strong> de les plantes no t\u00e9 les mateixes propietats que els omega-3 provinents del peix.<\/span><\/span><\/p>\n

Els <\/span><\/span>Omega-3 de l’oli de peix EPA i DHA<\/span><\/span><\/strong> tenen funcions especials al cos. <\/span><\/span>El DHA es troba concentrat altament al cervell<\/span><\/span><\/strong> , on col\u00b7labora perqu\u00e8 les c\u00e8l\u00b7lules del cervell (les neurones) es comuniquin entre elles i les protegeix de les subst\u00e0ncies perjudicials (com les de la malaltia d’Alzheimer), per la qual cosa mantenir un bon nivell de DHA contribueix a la protecci\u00f3 de la salut del cervell, entre d’altres dels seus beneficis.<\/span><\/span><\/p>\n

L’\u00a0 <\/span><\/span>EPA \u00e9s molt important per a la salut del cor<\/span><\/span><\/strong> i tamb\u00e9 influeix en la funci\u00f3 del cervell per tenir vasos sanguinis saludables, gr\u00e0cies a les seves propietats antiinflamat\u00f2ries i anticoagulants.<\/span><\/span><\/p>\n

L’\u00e0cid <\/span><\/span>alfa-linol\u00e8nic \u00e9s l’\u00fanic Omega-3<\/span><\/span><\/strong> \u00a0 es troba a les plantes. T\u00e9 <\/span><\/span>alguns dels beneficis per a la salut<\/span><\/span><\/strong> associats amb l’ <\/span><\/span>EPA i el DHA<\/span><\/span><\/strong> , per\u00f2 no en la major poroporci\u00f3 que els dos anteriors.<\/span><\/span><\/p>\n

El cos necessita DHA per a l’estructura i la funci\u00f3 del cervell i per a la retina dels ulls. Quan no hi ha prou DHA disponible, els substituts, fets daltres \u00e0cids grassos, no funcionen tan b\u00e9. Gaireb\u00e9 el mateix passa amb els EPA, per\u00f2 no en la proporci\u00f3 m\u00e9s gran amb els ALA.<\/span><\/span><\/p>\n

Els aliments m\u00e9s rics a <\/span><\/span>EPA i DHA s\u00f3n el peix i el marisc<\/span><\/span><\/strong> . I com he comentat abans, sobretot <\/span><\/span>el peix blau<\/span><\/span><\/strong> . Per aix\u00f2 val la pena incloure’l a la dieta, almenys dues vegades a la setmana.<\/span><\/span><\/p>\n

Entre els <\/span><\/span>peixos blaus m\u00e9s aconsellables trobem l’anxova, el salm\u00f3, la sardina, els arengs, la tonyina, el verat, la colometa, la truita, i quant a crustacis i similars, estarien englobats el cranc, la gamba, el cranc, la llagosta, el musclo, les vieires, les ostres<\/span><\/span><\/strong> \u2026 Apetibles, no? Encara que per altres causes aquests \u00faltims (els crustacis i petxines marines) s’han de prendre amb moderaci\u00f3.<\/span><\/span><\/p>\n

Pel que fa als vegetals cal dir que contenen <\/span><\/span>petites quantitats d’Omega 3<\/span><\/span><\/strong> . Nom\u00e9s la fruita seca i sobretot les nous <\/span><\/span>i la llinosa<\/span><\/span><\/strong> s\u00f3n una font significativa d’Omega 3 (majorit\u00e0riament en forma d’ALA).<\/span><\/span><\/p>\n

Efectes ben\u00e8fics del consum regular d’Omega 3 a l’organisme:<\/span><\/span><\/strong><\/p>\n

\u00b7 Milloren la salut cardiovascular. <\/span><\/span>
\n\u00b7 Milloren el perfil lip\u00eddic (redueix la concentraci\u00f3 de triglic\u00e8rids a la sang) <\/span><\/span>
\n\u00b7 Prevenen l’aparici\u00f3 d’ar\u00edtmies, la mort sobtada i redueixen la pressi\u00f3 arterial. <\/span><\/span>
\n\u00b7 Milloren la funci\u00f3 pulmonar i redueixen l’asma. <\/span><\/span>
\n\u00b7 Tenen efectes beneficiosos en malalties inflamat\u00f2ries com l’artritis reumatoide, inflamaci\u00f3 intestinal i malalties de la pell (\u00e8czema i psoriasi). <\/span><\/span>
\n\u00b7 Redueixen el creixement de c\u00e8l\u00b7lules cancer\u00edgenes (contribueix a prevenir el c\u00e0ncer de mama, pr\u00f2stata i c\u00f2lon) <\/span><\/span>
\n\u00b7 S\u00f3n essencials en el desenvolupament del fetus i el nounat. <\/span><\/span>
\n\u00b7 Ben\u00e8fics per al tractament i prevenci\u00f3 de certs trastorns mentals, principalment la depressi\u00f3. <\/span><\/span>
\n\u00b7 Ben\u00e8fics en el desenvolupament mental en nens prematurs.<\/span><\/span><\/p>\n

En poblacions que inclouen quotidianament a la seva dieta aliments rics a Omega 3 (sobretot mitjan\u00e7ant el consum regular de <\/span><\/span>peix blau i alguns fruits secs<\/span><\/span><\/strong> com les nous i la llinosa) l’aparici\u00f3 de malalties del cor \u00e9s molt baixa. Per aix\u00f2 \u00e9s recomanable limitar el consum de greixos saturats i incrementar el consum d’Omega 3.<\/span><\/span><\/p>\n

\u00c0rea de <\/span><\/span>nutrici\u00f3 cel\u00b7lular<\/span><\/span><\/strong><\/span> <\/a> i naturopatia de <\/span><\/span>Centre Kine<\/span><\/span><\/a> .<\/span><\/span><\/strong><\/span><\/p>\n

Espero que hagi estat del teu inter\u00e8s. <\/span><\/span>
\nUna abra\u00e7ada, <\/span><\/span>
\nJordi Segura. <\/span><\/span>
\nDirector i oste\u00f2pata de Centre Kine.<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Cada vegada m\u00e9s i gr\u00e0cies als beneficis que suposen per a l’organisme, sobretot en complexos nutricionals o aliments enriquits amb \u00e0cids omega 3, solen incloure a l’etiquetatge el tipus d’ \u00e0cid Omega 3 que inclouen en la seva composici\u00f3 i entre par\u00e8ntesis, el tipus de Omega 3 a qu\u00e8 corresponen. Normalment solen ser\u00a0 EPA, DHA […]<\/p>\n","protected":false},"author":1,"featured_media":18602,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1910],"tags":[2348,2000,2065,2349],"acf":[],"yoast_head":"\nNUTRICI\u00d3: Tipus d'Omega 3 (ALA \u2013 DHA \u2013EPA) i els seus beneficis - Centre Kine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/centrekine.com\/ca\/nutricio-tipus-domega-3-ala-dha-epa-i-els-seus-beneficis\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"NUTRICI\u00d3: Tipus d'Omega 3 (ALA \u2013 DHA \u2013EPA) i els seus beneficis - Centre Kine\" \/>\n<meta property=\"og:description\" content=\"Cada vegada m\u00e9s i gr\u00e0cies als beneficis que suposen per a l’organisme, sobretot en complexos nutricionals o aliments enriquits amb \u00e0cids omega 3, solen incloure a l’etiquetatge el tipus d’ \u00e0cid Omega 3 que inclouen en la seva composici\u00f3 i entre par\u00e8ntesis, el tipus de Omega 3 a qu\u00e8 corresponen. 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