MSc Nguyen Van Tien, National Institute of Nutrition, said that Omega-3 is a group of fatty acids.In particular, DHA and EPA are involved in forming structure and brain function.Ala is omega-3 fat that is equally valuable DHA and EPA.
When entering the Ala's body, it will be converted into DHA and EPA according to demand, helping to provide energy and a raw material to build brain structure, protect the brain, increase neurotransmitters.
Omega-3 is not only good for the skin, helps to sleep better, helps the brain grow but also reduces the risk of cancer, reduces blood fat in the liver.The addition of omega-3 to the body is necessary.
Omega-3 has two plant and animal sources.However, omega-3 is not reserved, so it must be supplemented daily through food.The addition of fish is essential to enhance omega-3 to help a healthy body.
The addition of fish is essential to enhance omega-3 to help healthy body
Dr. Tien advises below are 5 types of omega-3-rich fish you should add regularly:
- Mackerel: Often smoked and non -pearl to eat at breakfast in Western countries.Mackerel is rich in nutrients, a piece of 100g mackerel provides up to 200% vitamin B12 and 100% selenium for a day.In addition, mackerel also contains a lot of omega-3, 100g of mackerel contains 5,134 mg of omega-3.
- Salmon: Contains high protein content and consists of many nutrients such as magnesium, potassium, selenium, vitamin B. In 100g of salmon with 2,260mg omega-3.Studies show that people who regularly eat salmon will reduce the risk of diseases such as cardiovascular disease, dementia or depression.
- Cushion: Often soaked or preliminary, then canned and sold as snacks.In 100g herring contains 1,729mg of omega-3.
- Sardines: Sardines are very nutritious, containing nutrients such as vitamin B12, selenium, phosphorus, calcium, protein, vitamin D. in 100g sardines containing 1,480mg omega-3.
- Anchovies: As a small fish, they are often dried and canned.Anchovies rich in calcium, vitamin B3 and selenium.In 100g of anchovies containing 2,113 mg Omega-3.