The Best Sources Of Omega-3 Fatty Acids

Omega 3: Where are these fats found besides fish?Omega-3 fatty acids have many health benefits, but they can only be obtained from certain foods. For example, it is recommended to eat more flax, chia, and soybean seeds.

Fatty fish, including salmon, sardines, and tuna, are the best-known sources of Omega-3. However, you can also get this from other foods. There are several foods that can provide the body with the required amount of fatty acids.

Omega-3 has many functions:

Why is Omega-3 good for your health?

1. Omega-3 regulates cholesterol level

First, it is worth noting that not all cholesterol is harmful to health. It can have a positive effect on the heart. For example, a reduction in blood triglyceride (fat) levels has been found among Eskimo tribes who eat a lot of fish.

2. Regulates blood pressure

Many clinical studies support the relationship between the consumption of Omega-3 fatty acids and lower blood pressure.

But, in any case, it is important to remember that only a doctor can make an accurate diagnosis and give treatment instructions. A proper diet is only a supplement that promotes recovery.

Other foods that contain Omega-3:

1. Flax seeds

Flax seeds contain a lot of Omega-3 acids. According to estimates, for every 100g of flax, there are 20g of these acids. This fantastic indicator will help you get the minimum daily dose needed by the body.

2. Chia seeds

This seed has a lot of Omega-3. The concentration is similar to flax seeds – 20%. Chia seeds have many culinary uses, for example, they can be added to desserts.

3. Soy

Soy is a special legume food because it contains healthy fats. In this case, for every 100 grams of soy, there are approximately 11 grams of Omega-3.

You can prepare many different dishes with soy. Plus, it’s a great option for vegetarians.

4. Walnut oil

It is a delicious ingredient for dressing salads or making desserts. Walnut oil also has a high content of Omega-3 fatty acids (10g per 100g). In addition, this oil relieves inflammation.

5. Peanut butter

Peanut butter is considered healthier than milk butter. Therefore, you can use it as a substitute without hesitation. You can even eat it on its own. 100 grams of peanut butter contains 10 grams of Omega-3.

6. Canola oil

This oil can be used in many different ways in the kitchen. In particular, it is well suited for quick frying and baking. Omega-3 concentration: 9g per 100g.

7. Olive oil

Olive oil goes well with almost all foods. It is not recommended for frying, but it has many other culinary uses. By properly balancing the amount of olive oil in your diet, you can improve your daily allowance of fatty acids.

8. Cabbage

Cabbage tastes very good in salads. It contains a lot of Omega-3, vitamins, and minerals, which will significantly improve your health and well-being.

9. Shea oil

This product is obtained from the nuts of the African tree. It has a high concentration of fatty acids useful for the body, in particular Omega-3.

Picture Credit: VistaCreate

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