{"id":330431,"date":"2026-10-16T07:05:00","date_gmt":"2026-10-16T06:05:00","guid":{"rendered":"https:\/\/veganuary.com\/?p=330431"},"modified":"2026-10-14T19:29:47","modified_gmt":"2026-10-14T18:29:47","slug":"las-claves-para-obtener-omega-3-sin-comer-peces","status":"publish","type":"post","link":"https:\/\/veganuary.com\/es\/las-claves-para-obtener-omega-3-sin-comer-peces\/","title":{"rendered":"Las claves para obtener omega-3 sin comer peces\u00a0"},"content":{"rendered":"\n<ul class=\"wp-block-list\">\n<li>En el D\u00eda Mundial de la Alimentaci\u00f3n, cuyo lema este a\u00f1o es &#8220;Innovar hoy para nutrir ma\u00f1ana&#8221;, Veganuary y la nutricionista Valentina Bello explican c\u00f3mo cubrir el omega-3 con ch\u00eda, linaza y microalgas.\u00a0<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"854\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2017\/01\/flax-seed-1274944_1280.jpg\" alt=\"Flaxseeds\" class=\"wp-image-32564\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2017\/01\/flax-seed-1274944_1280.jpg 1280w, https:\/\/veganuary.com\/wp-content\/uploads\/2017\/01\/flax-seed-1274944_1280-1200x801.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2017\/01\/flax-seed-1274944_1280-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2017\/01\/flax-seed-1274944_1280-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2017\/01\/flax-seed-1274944_1280-800x534.jpg 800w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><figcaption class=\"wp-element-caption\">Image Credit: Pixabay<\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>16 de octubre, 2026.<\/strong> Una cucharada diaria de ch\u00eda o linaza, molida o remojada y sin calentar. Esa es, seg\u00fan la nutricionista vegana <a href=\"https:\/\/www.instagram.com\/nutri.veggieccp\/\" target=\"_blank\" rel=\"noopener\">Valentina Bello<\/a>, la base para cubrir el omega-3 sin comer peces. El dato puede sorprender, pero tiene l\u00f3gica: los peces no fabrican el omega-3 por el que son famosos, sino que lo acumulan al comer microalgas. En el marco del D\u00eda Mundial de la Alimentaci\u00f3n, Veganuary, ONG que invita a las personas a probar la alimentaci\u00f3n vegana en enero y m\u00e1s all\u00e1, da a conocer las fuentes vegetales de este nutriente y las alternativas vegetales a los peces.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;El lema de la FAO para el D\u00eda Mundial de la Alimentaci\u00f3n de este a\u00f1o nos recuerda que la innovaci\u00f3n alimentaria ya est\u00e1 en nuestras cocinas. Hoy es posible disfrutar un ceviche sin peces o un s\u00e1ndwich de &#8216;at\u00fan&#8217; hecho con plantas, sin necesariamente renunciar al omega-3 ni al sabor del mar. Cambiar no tiene por qu\u00e9 ser dif\u00edcil, la clave est\u00e1 en innovar con conciencia&#8221;, comenta Mauricio Serrano, director de Veganuary Latinoam\u00e9rica.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Por qu\u00e9 es importante el omega-3<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El omega 3 no es una sola grasa: se encuentra en los alimentos como ALA, EPA y DHA. \u201cEl DHA tiene un rol muy importante en el cerebro, sistema nervioso y retina, es parte de su estructura. El EPA participa principalmente en la producci\u00f3n de mol\u00e9culas que regulan procesos como la inflamaci\u00f3n y la funci\u00f3n cardiovascular\u201d, explica Bello, tambi\u00e9n conocida como <a href=\"https:\/\/www.instagram.com\/nutri.veggieccp\/\" target=\"_blank\" rel=\"noopener\">@Nutri.veggieccp<\/a> en Instagram.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;El ALA es magia, porque nuestro cuerpo tiene la capacidad de convertirlo en EPA y DHA&#8221;, explica la nutricionista, y agrega que los requerimientos de omega-3 est\u00e1n calculados en ALA, que es el que se encuentra en las semillas de ch\u00eda y linaza.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aunque suele decirse que esa conversi\u00f3n es limitada, la experta advierte que los estudios que la miden en sangre no muestran todo: el cuerpo almacena parte del DHA que produce en el tejido adiposo, para tenerlo disponible cuando el cerebro lo necesite. Eso s\u00ed, h\u00e1bitos como el tabaquismo, el alcohol, el sedentarismo, la obesidad y el exceso de omega-6, presente en alimentos procesados y aceites refinados como los de maravilla y soya, pueden dificultar esa bioconversi\u00f3n.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Muele, remoja y no calientes<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La nutricionista recomienda una cucharada diaria de ch\u00eda o linaza en mujeres adultas, y una y media en hombres para cubrir los requerimientos nutricionales. Pero no basta con agregarlas al plato. Su c\u00e1scara es de fibra que el intestino no puede romper, por lo que es necesario molerlas en un molinillo peque\u00f1o, como los de caf\u00e9, o remojar la ch\u00eda. &#8220;Ese gel o muc\u00edlago que se forma al hidratarlas funciona como puente para que nuestro intestino pueda absorber sus nutrientes&#8221;, explica. Y como el omega-3 es muy sensible al calor, la porci\u00f3n diaria debe consumirse sin calentar.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para quienes no pueden consumir las semillas a diario con estos cuidados, la nutricionista recomienda los suplementos de microalgas, que est\u00e1n listos para consumir y vienen de la misma fuente de la que se nutren los peces. Tambi\u00e9n los sugiere en algunas patolog\u00edas que requieren concentraciones altas de DHA y en etapas como el embarazo y la infancia hasta los 3 a\u00f1os, tanto en personas veganas como no veganas.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al dejar de consumir peces, tambi\u00e9n es importante mirar el yodo. Seg\u00fan Bello, en adultos veganos basta con consumir sal yodada en cantidades normales. En etapas como el embarazo, en cambio, los requerimientos aumentan y puede ser necesario un suplemento, que debe evaluar un o una especialista de forma individual.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Recetas veganas para reemplazar a los peces en el plato<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cabe destacar que cada a\u00f1o mueren m\u00e1s de 20 millones de toneladas de vida marina como captura incidental, producto de la industria pesquera, incluidos unos 300 mil ejemplares de ballenas, delfines y marsopas que mueren en las redes de pesca anualmente. Por ello, Veganuary ha seleccionado tres recetas deliciosas y nutritivas, totalmente vegetales, para reemplazar los peces en la dieta:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2024\/05\/Mini-Libro-de-Cocina-Latam-Come-sin-Peces-2024-1.pdf\" target=\"_blank\" rel=\"noopener\"><strong>Filetes de no pescado<\/strong><\/a><strong>:<\/strong> tofu y alga nori, y unos pocos ingredientes m\u00e1s para comer un delicioso pescado vegano.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2024\/05\/Mini-Libro-de-Cocina-Latam-Come-sin-Peces-2024-1.pdf\" target=\"_blank\" rel=\"noopener\"><strong>&#8220;At\u00fan&#8221; de garbanzos<\/strong><\/a><strong>:<\/strong> garbanzos molidos con mayonesa vegetal, para replicar el sabor del at\u00fan, en versi\u00f3n plant based.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/veganuary.com\/es\/4-formas-de-preparar-pescado-vegano-en-casa\/\" target=\"_blank\" rel=\"noopener\"><strong>No salm\u00f3n<\/strong><\/a><strong>:<\/strong> tambi\u00e9n es posible comerlo sin da\u00f1ar a los salmones. La clave est\u00e1 en c\u00f3mo condimentamos el tofu para que parezca totalmente del mar.\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Acompa\u00f1a estas recetas con ch\u00eda o linaza molida, sin calentar, para asegurar el aporte de omega-3. En <a href=\"https:\/\/veganuary.com\/es\/recetas\/\" target=\"_blank\" rel=\"noopener\">Veganuary.es<\/a> es posible encontrar m\u00e1s recetas veganas, as\u00ed como tambi\u00e9n en este <a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2024\/05\/Mini-Libro-de-Cocina-Latam-Come-sin-Peces-2024-1.pdf\" target=\"_blank\" rel=\"noopener\">libro de cocina digital<\/a> que selecciona las mejores alternativas a los peces.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>16 de octubre, 2026. Una cucharada diaria de ch\u00eda o linaza, molida o remojada y sin calentar. Esa es, seg\u00fan&hellip;<\/p>\n","protected":false},"author":163,"featured_media":32564,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[660],"tags":[],"class_list":["post-330431","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comunicados-de-prensa"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Las claves para obtener omega-3 sin comer peces\u00a0 | Veganuary<\/title>\n<meta name=\"description\" content=\"Veganuary y la nutricionista Valentina Bello explican c\u00f3mo cubrir el omega-3 con ch\u00eda, linaza y microalgas.\u00a0\" \/>\n<meta name=\"robots\" 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