2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Omega-3 fatty acids have infinitely many benefits for our health. They reduce bad cholesterol, help the proper functioning of the heart and brain, take care of our blood vessels, improve the condition of all organs and systems in our body.
The recommended daily dose for adults is about 500 mg daily. We can get them through supplements and food. Supplements are practically unnecessary, as long as we follow a proper diet and consume a sufficient amount of food, rich in these fatty acids. Here they are.
Mackerel
Oily fish are known to be some of the best sources of Omega-3. This is the reason why the Mediterranean diet is considered one of the healthiest in the world. Mackerel is one of the fish that is richest in fatty acids. Only 100 grams of it a day provide us with the recommended daily dose of them, but also of B-group vitamins and selenium. Eat it baked - this will preserve all the useful properties.
Salmon
This is one of the foods that have the most nutrients. It contains the highest quality protein and many minerals and vitamins, including high doses of magnesium, selenium and B vitamins. Studies show that people who consume it regularly have a reduced risk of cardiovascular disease and scientists believe that this is precisely due to fatty acidswhich salmon contains in abundance.
Cod liver
It is a supplement rather than a food. It is in the form of fat and only one tablespoon of it contains the necessary fatty acids and vitamin D. However, you should not overdo it, because vitamin A, which is also abundant in the composition of this oil, can be dangerous in excessive amounts.
Flaxseed
In case you do not consume animal products, flaxseed is a great way to get the right dose of Omega-3. 15 grams, or one tablespoon, contain over 2000 grams Omega 3. Flaxseed is also rich in fiber, magnesium and vitamin E.
Walnuts
Walnuts are a superfood. They have a lot of useful fats and a huge amount of iodine, magnesium, vitamin E and vegetable protein. It is important not to peel them, because it is in the shell of the nuts that they contain the most useful substances. 30 grams of walnuts a day provide us with nearly 2000 mg of Omega-3.
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Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that help prevent a wide range of health problems, including cardiovascular disease, depression, asthma and rheumatoid arthritis. Omega 3 together with omega 6 fatty acids are extremely important for a number of biochemical processes in the body.
12 Foods High In Omega-3 Fatty Acids
Omega-3 fatty acids have different benefits for the body and brain. Many health organizations recommend taking at least 250-500 mg Omega 3 per day in adults. Browse the list with 12 foods high in omega-3 fatty acids : 1. Mackerel Mackerel is incredibly rich in nutrients - 100 mg of mackerel contains 200% of the recommended daily intake of vitamin B12 and 100% of the recommended daily intake of selenium.
Omega-6 Fatty Acids
Omega-6 fatty acids are essential fatty acids. They are necessary for human health. The body cannot synthesize them on its own - they must be obtained through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, as well as for normal growth and development.
Omega 9 Fatty Acids - What Are They?
Fats are needed by the body because they represent an energy reserve, are part of cell membranes and cover the internal organs with a protective layer. Fatty acids have a special role - they are a raw material for the synthesis of substances that reduce blood pressure, increase temperature, increase the sensitivity of nerve fibers and have many other functions.
Foods Rich In Omega-6 Fatty Acids
Omega-6 fatty acids belong to the group of polyunsaturated fatty acids. It cannot be produced by the human body, so it must be obtained with food. Omega-6 fatty acids help the blood to clot. When taken adequately and in a balanced way, they contribute to blood flow.
