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The Best Omega 3 Fatty Acids Foods

Omega-3 fatty acids since formerly known as food for the brain and is believed to improve intelligence, especially in children. As for pregnant women, consumption of omega-3 has been shown to help complete development of the fetus in the womb. Some people think that, omega-3 only be obtained from foods with high prices. In fact, some sources of omega 3 can be obtained from food that is cheap and easy to obtain.

The use of omega-3 fatty acids, have also been shown to help protect the body from infection and help heal a variety of health conditions, such as autism, headache because migrants, lupus, cardiac dysrhythmia, multiple sclerosis, and panic attacks. The use of acid also helps reduce stress and its impact on the sense of the body. Fatty acids such as EPA (Eicosapentaenoic Acid), DHA (Docosahexaenoic Acid) and ALA (a-linolenic acid) has been regarded as the three main forms of omega-3. These fats have been shown to be helpful in reducing muscle inflammation in the body.


How much Omega 3 we need?

There are many different guides to essential fatty acids, and we will try to learn about their benefits. Here are some of the recommendations and the results of some observations:
  • The Institute of Medicine, 2002, recommends 1.6 g of omega 3 for adult men and 1.1 g per day for adult women.
  • The American Heart Association recommends that healthy people should eat oily fish at least twice a week, in addition to eating foods rich in ALA. They are also recommended for people with heart disease to consume 1.0 g of DHA and EPA per day.
  • Because vegetarians do not eat fish, Vegetarian Society recommends 4g ALA per day for the body to produce sufficient amounts of DHA and EPA. High amounts of omega-6 fatty acids can interfere with the body's ability to perform this conversion, so about 4 to1 balance of omega 6 to omega 3 is said to still profitable. Omega 6 can be obtained merlimpah of nuts and seeds are commonly eaten as peanuts, pine nuts, poppy seeds, sesame seeds, pumpkin seeds and pumpkin, pecans, soybeans, almonds and sunflower seed oil.
  • A study conducted by the University of Pittsburgh Graduate School of Public Health showed that Japanese men with twice the level of omega-3 fatty acids have the lowest amount of atherosclerosis (hardening of the arteries) than Americans. Average intake of omega 3 Japan is about 2.6 g per day, including 1 g per day of DHA and EPA (according Japanesse for Lipid Nutrition).

11 Omega 3 foods

1. Eggs: Eggs are a food that you can find anywhere. Egg consumption can meet the nutritional intake of omega-3 fats. Egg yolks have healthy fats. From an egg, you can obtain approximately 40-250 milligrams of DHA and EPA fatty acids.

2. Walnuts: Walnuts are one of the plant foods containing 2,600 milligrams enough healthy fats to nourish your body.

3. Salmon: Salmon are notoriously high content of EPA and DHA her, can deliver about 1,600 milligrams of omega-3 fatty acids are good for your child's brain growth.

4. Tuna: Tuna is currently discussed by the emergence of mercury in them. However, if we can choose fresh and do not consume excessive, there are approximately 1,100 milligrams of fatty acids that can be absorbed by your body.

5. Flaxseed: Flaxseed is the first foods that are rich in omega-3 fatty acids. Usefulness is to fight cholesterol and heart disease. To maintain nutrition omega-3 in flax seed, the food store in an airtight container. At least you should eat two tablespoons of flaxseed to meet the needs of omega-3 per day.

6. chia seeds: In addition to flax seed, chia is also a family next grains that contain omega-3 fatty acids. Chia seeds can be chewed as a snack or sprinkle on salads. Chia seeds good for digestion, because it is rich in fiber which helps the movement of food in the digestive process. Another plus the value of chia seeds is the ability to provide resistance to the body.

7. Fish oil: A new study says that the omega-3 fatty acids are found in fish oil. The form is available in supplement tablets or syrup. One fish oil pills a day sufficient to meet the needs of omega-3 for you. To maintain nutritional, make sure you keep the fish oil supplements in a sealed container is airtight.

8. Soy: Soy can be found in the form of milk and other products. It was delicious and rich in omega-3 fatty acids. Soybeans are also full of nutrients like fiber, iron, protein, calcium, vitamin C, and folate. Enjoy soy milk, especially if you have a specific allergy to cow's milk.

9. Cauliflower: Vegetables are rich in omega-3 fatty acids is cauliflower. Essential nutrients in cauliflower them are potassium, magnesium, and niacin that support heart health. Cauliflower is usually cooked by pan-fried or made into soup. Find delicious recipes to enjoy cauliflower and get healthy nutrients in it.

10. Canola oil: Canola oil is able to maintain a healthy heart because there are omega-3 fatty acids in it. Replace regular cooking oil with canola oil is one way to get the nutrients in it. In addition, canola oil also can be dripped onto the salad vegetables instead of mayonnaise that usually it is very fatty.

11. Spinach: Spinach is a rich food source of omega-3 fatty acids is spinach. This dark green leafy vegetables can be enjoyed every day to get the intake of omega-3 for the body. Spinach is also low in calories and high in iron. So do not hesitate to process the spinach into a delicious meal and get maximum nutrition in it.

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