Fatty acids are healthy substances that a person receives only from food, as compounds do not form in the body.
For example, this type of nutrients is involved in the production of hormones, has a beneficial effect on the central nervous system, heart and blood vessels.
That's why it is so important to monitor their number in the diet, and our list of foods high in omega-3 acids will help.
TOP 10 FOODS HIGH IN OMEGA-3
Omega-3s belong to the polyunsaturated type. This structure is considered to be the most useful for the body. The most important types are DHA with EPA (fish, caviar, meat) and ALA (oils, nuts, seeds). Micronutrients maintain at a healthy level the functions of almost all organs and systems, are responsible for many processes.
Why omega-3 acids are needed:
- cupping inflammatory spots in the body's tissues;
- Cleaning of vascular walls, restoration of elasticity;
- Reducing harmful and increasing healthy cholesterol;
- Improving blood clotting, stabilizing pressure;
- prevention of osteoporosis, joint tissue recovery;
- strengthening of the immune system, the synthesis of signaling substances;
- Support for brain, memory and perception functions;
- Combating stress, fatigue, sleep problems;
- Return to the skin, hair and nails of a healthy state;
- participation in the production of sex hormones in men and women.
Adults need between 1,000 and 1,500 mg of Omega-3 per day. The maximum limit is considered to be 3000 mg. Due to omega-3 deficiency in the body, muscle tone is reduced, immunity deteriorates, vision drops, the CNS slows down. Hair thins, the skin becomes dry, and the joints begin to crunch and ache.
1. OILY FISH (MACKUMRRIA, HERRING, SALMON, TROUT)
What is the use of the product: Regulation of metabolic processes, improvement of attention and memory, cupping of chronic inflammatory centers. CNS work, sleep and bone strength are maintained at a healthy level. This omega-3 product reduces the risk of diabetes, anemia, obesity or vascular disease.
Approximate norm: 150-200 grams per day, no more than 2-3 servings per week.
2. COD LIVER
What is the benefit of the product: Reducing harmful cholesterol in the blood, destruction of atherosclerotic plaques, strengthening of the vascular frame, restoration of normal blood pressure. The brain is improved, bone strength is increased, cell regeneration processes are supported. This omega-3 product is good for vision, immunity and metabolism.
Approximate norm: For a day about 40 grams, a week - from 200 to 350 grams.
3. RED CAVIAR FISH
What is the benefit of the product: Stable brain function, adequate emotional background, reduced irritability and stressors. Strength and endurance are increased, athletic performance is improved, muscle growth is stimulated, bone strength is maintained. Caviar is a product with a high content of Omega-3, so it has a positive effect on the heart, blood vessels, blood composition.
Approximate norm: On the day 20-30 g, you can up to 50 grams, a week - 140-250 g.
4. CHIA SEEDS / CHIA OIL
What is the use of the product: Normalization of digestion, improvement of digestibility, absorption of nutrients, stabilization of blood pressure. There is a long satiety, which helps with weight loss. The proportion of triglycerides, unwanted cholesterol is reduced, teeth and bones are strengthened, the immune system becomes stronger. The hormonal background, the work of the central nervous system, cell renewal is established.
Approximate norm: Daily 15 grams, a week comes out 100-110 g. In the case of chia oil 1 tbsp. a day.
5. FLAX SEEDS / FLAXSEED OIL
What is the benefit of the product: Anti-inflammatory effect, protection against pathogens, restoration of the functions of the gastrointestinal tract and gut microflora. Omega-3 acids in seeds are larger than in fish oil. It is noted as one of the most useful properties, prevention of thrombosis with atherosclerosis and pathologies of the heart, blood vessels. The level of sugar and cholesterol is regulated.
Approximate norm: Flax seeds of 20-25 grams per day - should start with 5-8 grams and gradually increase the dosage. In the case of flaxseed oil 1 tbsp. a day.
6. WALNUTS
What is the benefit of the product: Strengthening the internal walls of arteries, establishing the composition of the blood, the effect on the activity of cns of the central nervous system and reducing the likelihood of stress, nervous disorders. Supported motor skills of the gastrointestinal tract, provided long-term saturation. The omega-3 product develops immune properties.
Approximate norm: Optimally 20 to 50 grams, per week - about 150-300 g.
7. UNREFINED OIL
What is the benefit of the product: The ideal balance of Omega-3 to Omega-6, normalization and stabilization of blood pressure, lowering cholesterol. Vessels and heart become stronger, the hormonal background is aligned, inflammation in the tissues is eliminated. Liver and digestive functions are supported. The product with a high omega-3 content is in use ahead of other types of vegetable oils.
Approximate norm: Daily 1 tablespoon, weekly 100-110 ml.
8. HEMP OIL
What is the benefit of the product: Restoring metabolic processes and normalizing digestive functions, strengthening the body's defenses. The usefulness of oil is noted for the heart, blood vessels, blood, skin, hair with nails. Toxins are excreted, the CNS is functioning.
Approximate norm: 1-2 tablespoons per day, starting with 1 teaspoon and gradually increasing to the desired dosage. For a week 100-200 ml.
9. SOYBEANS
What is the benefit of the product: Low glycemic index, normalization of the balance of the gut microflora and gastrointestinal motor skills, support of bone density with improved absorption, delivery of minerals. Cholesterol levels are regulated, which means that the risk of atherosclerosis is reduced. Soybeans are a product with Omega-3 that returns active and productive brain activity.
Approximate norm: Portion of 60-80 grams of beans, no more than 4 times per week.
10. EGG YOLKS
What is the benefit of the product: Controlling cholesterol, triglycerides in the blood and reducing the likelihood of heart, vascular pathologies. The liver with the gallbladder establishes functions, the brain works better, is maintained, vision improves. Eggs are an excellent source of healthy fats and proteins.
Approximate norm: From 1 to 3 yolks per day, for a week - up to 15-18 pieces.
You need to monitor the amount of fatty acids in the body. The deficiency affects the nervous and immune system, digestion, heart with blood vessels and hormonal balance. However, it is not recommended to exceed the daily norm especially regularly. It will not pass without consequences, complications.
Signs of an Omega-3 surplus:
- excessive blood thinners;
- capillary bleeding;
- long-term abundant diarrhoea;
- nausea, vomiting, heartburn, bloating;
- lowering blood pressure.
Fatty acids are an important component of the diet, which has recently been closely watched around the world. There are studies that prove the irreplaceability of these substances for health. To keep the nutrient level normal, it is recommended to add omega-3 products to the diet.