The effect of omega-3 with health
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 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 liver fat.The addition of omega 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.
Spinach and walnuts are two foods rich in omega-3
Omega-3 green vegetables and seeds
According to Nguyen Van Tien, omega-3 plants are found in nuts and vegetables such as Brusse cabbage, kale, spinach, broccoli, cauliflower, spinach, peas.
- Spinach: In 100g of spinach contains 138mg of omega-3 and 26mg Omega-6.Spinach or spinach, spinach, is considered one of the favorite vegetables of many people because not only delicious but also very nutritious from vitamins A, C, E, K to omega.
- Flax seeds: Small, brown or yellow flaxseeds are often used as additives and oil production.As a good fat food, flaxseeds are also a source of omega-3.Flaxseeds are also considered the perfect food for vegetarians because it provides a lot of fiber, vitamin E, magnesium.
- Chia seeds: In 100g of chia seeds, there are 4,915mg of omega-3 and 1,620mg omega 6. In chia seeds, the amount of calcium, phosphorus, rich protein, chia seeds are also very suitable for gym people.
- Walnuts: In addition to the rich amount of omega (in 100g of walnuts with 9.079mg of omega-3, 38.092mg of omega-6, walnuts are also very nutritious, rich in fiber, copper.The outer membrane because it is high in antioxidants.
- Types of legumes and beans: Green beans, black beans, peas, and peanuts are rich in omega-3.
Above are the green vegetables and seeds rich in omega-3, the doctor recommends regular supplements.