FOODS WITH OMEGA 3: FOODS RICH IN THESE BENEFICIAL FATTY ACIDS

Nutrition is not only a source of sustenance, but, if correct and controlled, it is the first ally of our physical and mental health and well-being. In fact, there are foods that contain essential properties for the organism and that bring us many benefits. Today we will discover in detail the important nutrients: Omega 3. These fatty acids are contained in various foods of both animal and vegetable origin, including most oil seeds, such as those of flax or hemp:

What are Omega 3s

Omega 3 are polyunsaturated fatty acids, called "essential" because our body cannot produce them independently or synthesize them. We introduce them through food and, in case of too low doses, we recommend supplements based, precisely, only Omega 3. In fact, care must be taken to take a sufficient quantity of these fatty acids every day in order to enjoy the many benefits they bring to our health. In this regard, according to experts from the European Food Safety Authority, the recommended daily amount of Omega 3 fatty acids, expressed in EPA and DHA, is equal to 250 mg per day.

The benefits of Omega 3

Why is it so important to take the right amount of Omega 3 per day? The answer is simple: these polyunsaturated fatty acids have many beneficial properties, from anti-inflammatory ones to the allied virtues of the nervous system and blood pressure. Let's see their main benefits in more detail.

They fight bad cholesterol in favor of good cholesterol

Even in cases of overweight and obesity, Omega 3 are particularly useful in countering the dreaded LDL, or bad cholesterol, to the advantage of HDL, that is the good one. All this thanks to three particular acids. It is alpha acid. linolenic, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In addition, Omega 3s help to decrease the level of triglycerides in the blood and protect against cardiovascular disease.

They promote cognitive abilities

Several studies have pointed out that these essential fatty acids are authentic allies for the cognitive development of children and to prevent or slow down neurological deficits in the elderly. In general, they improve memory, reflexes and learning ability. In addition, they can be useful in preserving the risk of depression or various mental disorders, such as schizophrenia.

They have antioxidant properties

Another benefit not to be overlooked concerns not so much the internal health of our organism, but the external one, which falls within the field of beauty. In fact, Omega 3s are rich in antioxidants that fight the free radicals that cause the aging of the cells of the body. By counteracting them, they prevent or delay the appearance of wrinkles, hair loss and help keep you young.

Foods rich in Omega 3

We have said that Omega 3 are not produced directly by our body and that, therefore, they must be taken through the right foods as part of a "correct diet, unless we resort to the use of special supplements. There are known foods. for their high content of these fatty acids, among which some types of fish certainly stand out. However, salmon, mackerel and cod liver oil are not the only solutions. In fact, there are foods that are not of animal origin that are included in the perfection in a vegetarian or vegan diet.

Let's find out specifically what foods are rich in Omega 3.

1. Nuts

Perfect for any diet as long as in moderate quantities, walnuts are among the foods richest in Omega 3. Their kernel contains a "high dose of alpha linolenic acid which promotes the health of the brain and all mental and cognitive faculties. case, it is advisable to take 6 nuts every day to fully enjoy their benefits which also affect the well-being of the cardiovascular system. They can be eaten "au naturel", as a mid-morning or afternoon snack, or integrated into various recipes or breakfast.

It must be said that, in general, all dried fruit has a good level of Omega 3. For example, in addition to walnuts, almonds and hazelnuts stand out.

2. Salmon

Those who follow an omnivorous diet certainly know that salmon has been recognized for years for its fatty meats with a high content of Omega 3. In particular, this fish has a significant amount of docosahexaenoic acid, equal to 1.4g per 100 grams. of product. In addition, it is rich in vitamins, especially vitamin D and B12.

Many appreciate salmon for its savory and unmistakable taste that goes well with many recipes. It can be enjoyed alone as a main course, perhaps grilled or steamed, or combined with pasta in delicious and original first courses.

3. Flax seeds

Returning to vegetable sources, seeds and linseed oil are the products that have the highest amount of these fatty acids. In this regard, research has shown that in a tablespoon of linseed oil there are 6, 6 grams of Omega 3, while 30 grams of ground seeds provide about 3.2. However, this food is quite delicate and, therefore, must be consumed in a short time otherwise it oxidizes. As for the oil, it cannot be exposed directly to light or a heat source and is not used for cooking. It is chosen to season some dishes raw or in the form of a dietary supplement. Flax seeds, on the other hand, are consumed ground and added to numerous recipes, from morning yoghurt to the mixture of bread, buns and cakes.

As we mentioned at the beginning, most oil seeds contain Omega 3. After those of flax, we find chia, hemp, sunflower and pumpkin seeds.

4. Mackerel

Salmon is not the only oily fish that favors the intake of Omega 3. Another variety that is equally valid is mackerel. Usually, in a slimming diet, mackerel is preferred because it has fewer calories than mackerel. salmon. It is also high in protein and is nutritionally great. In fact, in 100 grams there are 1.4 of docosahexaenoic acid and it contains many vitamins, such as vitamin D and B12. We find mackerel in many recipes, from the most traditional to the most innovative, and it is particularly appreciated also for its low price.

Salmon and mackerel are not the only fish rich in Omega 3. Cod should not be forgotten either, especially in the form of liver oil, swordfish, sardines, tuna and anchovies.

5. Algae

Thanks to the introduction of oriental recipes into our diet, today we know very beneficial foods such as seaweed. We find different varieties on the market, from wakame to spirulina and nori, some of which are considered valid alternatives to meat. .

After oil and flax seeds and nuts, algae are an important plant source of Omega 3 and are especially good for the heart and arteries. Depending on the type, we can consume them in salads or use them as the main ingredient in soups, appetizers and main courses.

In addition to bringing us all the beneficial properties of Omega 3, algae are also one of the detoxifying foods par excellence.For this reason, they are often found blended and mixed in surprising detox smoothies.

6. Soy

For some time now, legumes have been known to be valid substitutes for meat, but not all of them are useful if you are looking for a vegetable source of Omega 3. Beans, peas, lentils and the like contain few and in a decidedly low rate. The only food that is an exception is soy. It is good to know that the recommended form to acquire a good amount of essential fatty acids is that of beans. This is because soy derivatives, such as tofu, milk and yogurt, have a percentage of them. To consume soybeans there are several options: they can be served boiled, as a side dish pulled in a pan or combined with tasty salads.

7. Wheat germ

Not everyone knows it, but the wheat germ, also called "muscle", is the fundamental part of the seed from which the wheat plant is born and grows. Its surprising nutritional properties have only been discovered in recent years and, in addition to the various mineral salts, a "high concentration of Omega 3 has been found. This food is especially rich in alpha linolenic acid and acts in favor of both the health of the heart that of the well-being of skin and hair.

You can find wheat germ flakes that can be added to milk and yogurt during breakfast. Alternatively, many use it as an ingredient in soups and broths, as a substitute for bread or rice.