Omega-3 fatty acids are essential nutrients often highlighted for their beneficial fat content, which can reduce the risk of depression and memory loss. These nutrients are found abundantly in certain foods. In the following article, Fitness Haven will provide you with information on these foods rich in these fatty acids!
The benefits of Omega-3:
- Prevents Heart Diseases: Omega-3 supplementation is recommended by experts to reduce the risk of cardiovascular diseases such as high blood pressure, blood clots, and arterial plaque.
- Reduces Liver Fat: Research has shown that Omega-3 fatty acids help reduce inflammation and fat accumulation in the liver.
- Improves Sleep: Omega-3s can help improve sleep quality and duration, making it a beneficial solution for insomnia and sleep difficulties.
- Brain Development and Visual Improvement: Omega-3, particularly DHA (Docosahexaenoic Acid), is crucial for brain development in children and supports nervous system function. It also helps prevent age-related macular degeneration, thus preserving eye health.
Foods rich in Omega-3 to eat regularly.
From these benefits, you should supplement this fatty acid from daily foods to maintain optimal health. Here are some Omega-3-rich foods recommended by experts:
Tuna
When it comes to Omega-3, you cannot ignore tuna because it contains approximately 2675 mg per 100 grams. Whether smoked or filleted, its nutritional value remains intact, making it popular in many Western countries. Moreover, it is considered a delicacy for its delicious, naturally sweet flavor that rivals any other type of fish.
Salmon
If tuna ranks number one on the gold medal list, the second category's top choice is none other than salmon. With high protein content and abundant nutrients like magnesium, potassium, and vitamin B, experts have pointed out that regular consumption of salmon each week helps reduce cardiovascular diseases and cognitive decline.
Cod Liver Oil
With Omega-3 content in cod liver oil at 2664mg per tablespoon, it has been used more as a functional food supplement than a regular food. Besides these fatty acids, it also contains vitamins like A and D, which meet the body's nutritional needs. However, currently in the Vietnamese market, it's quite challenging to find due to its high cost and the rarity of this type of fish.
Oysters
Oysters are a popular food due to their ease of consumption and versatility in cooking, such as grilled oysters with butter and garlic or baked oysters with cheese. They are often served as appetizers or light meals. About 100g of oysters contain approximately 500% of the recommended daily intake of zinc, higher than any other food, and they are also rich in vitamin B12, which is beneficial for health.
Walnuts
According to nutrition experts, among various nuts, walnuts are rich in Omega-3 fatty acids. It's not surprising that walnuts contain a significant amount of nutrients, helping to balance your diet and provide important health benefits.
Chia Seeds
These are also an excellent source of ALA. A standard serving provides over 4915 mg, along with ample amounts of manganese, calcium, and other nutrients.
Soybeans
Omega-3 brings many benefits to the body, so it's great to regularly supplement this nutrient through the suggestions above!
