How can Omega 3 be obtained?
FOOD CONTAINING OMEGA 3
Sources of omega 3 in the diet: What foods are richer?
Omega 3 is the most remarkable essential fatty acid because of its deficit in the current nutrition.
In general, it is easier to get enough dietary intake of omega-6 than omega 3. This is because the richer omega 3 foods are even richer in omega 6. To see the benefits of omega 3 is necessary to make a balance between these two types of fats.
An excess of omega-6 (fried food, pastries, chips, snacks, precooked, etc.) slows the benefits of omega 3
Foods rich in omega 3
Photo of fish oil beads. Omega-3 supplements are given in pearls format because this format allows its conservation and dosage better.
Walnuts are rich in omega-3.
The main sources of omega 3 are:
– Fish oil , widely used in supplementation of omega 3, but it has the disadvantage of having a strong odor.
– Fish, particularly oily fish like salmon, tuna or anchovies.
– Vegetable oils of some seeds such as flaxseed, walnut, canola and olive oil.
– Seeds: flaxseed, walnuts and chia seeds
– Legumes: Soya, chickpeas, lentils, etc.
– Vegetables: purslane, spinach, lettuce
– Fruits, such as avocados or strawberries.
Table of contents in Omega 3 (ALA, EPA and DHA) food *
Food from the sea
Fish oil, sardine
Fish oil, salmon
Fish oil, cod liver
Fish, Atlantic mackerel
Tuna, bluefin tuna
Which is the best source of omega-3?
The best source of omega 3 are fish and seafood, because these sources contain EPA and DHA directly, essential fatty acids resulting from the metabolivided in the body of omega 3 fats.
Since they are provided by the food, it is not necessary to metabolize them in the body, or compete with the omega-6 to be synthesized, so that the body uses them directly.
It is important to have a balance between omega 3 and omega 6
More information on essential fatty acids in the listing
22 April, 2019