It’s the time of year when everyone is determined to live a healthier lifestyle.

However, you don’t have to give up the taste of Andalusia to get a new you!

Instead, take a look at some of the key nutrients for a healthy diet and the Spanish foods which are rich in them…


Omega 3 and 6 fatty acids

Omega 3s and 6s are not made by the body but are needed in many functions, so our diet must contain them. They are called essential fatty acids.

The three most common Omega 3s are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid).

Studies have found that Omega 3s help the work of anti-inflammatory drugs, help to curb stiffness and joint pain, and help heart health by lowering blood fat levels (triglycerides) and improving levels of ‘good’ HDL cholesterol.

They are also said to help reduce asthma symptoms, promote bone density, and support brain function.

The most common Omega 6 is linoleic acid and GLA (gamma-linoleic acid). One study found GLA to be beneficial to rheumatoid arthritis sufferers.


Productos del Marco foods rich in this: Smoked tuna in olive oil,Oleovilla extra virgin olive oil.


Monounsaturated fats

These fats have been linked with better insulin resistance and inflammation reduction.

There are several foods rich in this. For example, olive oils have oleic acid, a monounsaturated fat which forms around 70% of the content.


Productos del Marco foods rich in this: Bienteveo extra virgin olive oil.



These compounds protect the body’s cells from potentially harmful molecules called free radicals which can damage cell structures and DNA.

Eating a diet rich in them can help fight the stress on our cells and help protect us from the risk of a range of diseases including type 2 diabetes and heart disease.

Antioxidant-rich foods include dark chocolate, blueberries, strawberries, artichokes, beans, beets, and spinach.


Productos del Marco foods rich in this: Dark chocolate wafers, Wild artichoke hearts.



Our bodies need proteins for cell repair and to build muscles, so if you have a new exercise regime, make sure you’re getting enough every day.

The average man who is sedentary needs 56g per day, and a sedentary woman needs 46g. Those amounts will increase as you exercise.

It is also important when it comes to losing weight. Protein helps you feel fuller for longer and helps boost metabolism.

If you eat around 30% of your daily calories as protein (150g for someone eating 2000 calories a day), it can speed your metabolism up by up to 100 calories per day.

Getting protein from fish sources, beans, and pulses helps you increase your intake while keeping your intake of fats at a healthy level.

Productos del Marco foods rich in this: Mackerel fillets in olive oil, Tuna bellies with peppers.


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