Maintaining a proper diet helps protect the body and keep it healthy since, depending on the food eaten, they provide different components that are essential for the body. In some cases, the body produces these components on its own, and in others, they are only obtained through different foods or supplements. Omega-three fatty acids are essential for health because they take care of the heart, making them less likely to have blood clots. Likewise, it also favors memory and concentration, benefits the brain, reduces depression, and helps eliminate fat.
As the body does not create these fatty acids, they must be added to the body, and it can be done naturally with a balanced diet. That is why at FastlyHealwe want to introduce you to some of the foods rich in omega-three so that you can consume them and, in this way, provide all their benefits to the body.
Omega 3 fatty acids
Omega 3 fatty acids are essential polyunsaturated acids that the body does not make with any other substance and, therefore, can only be obtained by ingesting them through different foods.
Omega 3 fatty acids are mainly linolenic, eicosapentaenoic, and docosahexaenoic acids. Combining these three acids is essential for health because it prevents diseases and counteracts symptoms of specific pathologies. Some of the benefits of omega-three fatty acids are:
- Helps relieve arthritis symptoms due to its anti-inflammatory properties.
- It benefits the immune system.
- Prevents cardiovascular diseases.
- Protects the body from certain types of cancer such as breast, colon, and prostate.
- They improve lung function, and it is excellent for asthmatic people.
Many people often think that omega 6 provides the same benefits as omega-three because it is a derivative of linolenic acid. However, excessive consumption of omega-six can harm the body, so it is essential to counteract the effects of this omega with a higher intake of omega 3. However, it is necessary to consult a specialist to recommend—a healthy and balanced diet.
Omega 3 in foods of animal origin
The fish are the primary source of omega 3 of animal origin, so they are an excellent way to consume two or at most three servings per week. The food anima origin l which are distinguished by a more significant amount of omega 3 are:
- Bluefish: among the bluefish that add the most omega 3 to the body, anchovies, salmon, herring, cod, mackerel, and tuna stand out. These provide between 1 and 3 grams of omega 3 per 100 grams, depending on the quality of the food and how fresh it is consumed.
- Seafood: another food rich in omega 3 is shellfish. They provide a good amount of fatty acids and are very easy to incorporate into the daily diet. Crabs, lobsters, shrimp, and prawns are ideal if you want to add omega 3 to the body.
- Egg yolk: one of the foods rich in omega 3 of animal origin is the egg, mainly the yolk. Although it has a good amount of these fatty acids, the egg also contains cholesterol, so we do not recommend consuming it daily. Light options such as boiled egg or poached egg are preferable when you eat it. This article will talk about how many eggs can be eaten per week.
Omega 3 in plant-based foods
Suppose your diet does not include foods of animal origin, either for health or other reasons. That is not a problem because you can also integrate omega-three into the body through foods of plant origin, which can perfectly complement any meal.
- Vegetable oils are rich in omega-three and are an excellent option to incorporate essential fatty acids for the body. Most contain linseed or flax oil, canola, walnut, soybean oil, hazelnut oil, and wheat germ oil. You only need to add one of these oils to your meals to enjoy all the benefits that omega 3 provides.
- Plants and seeds: Chia seeds provide around 4 grams of omega-three fatty acids per 100 grams, while quinoa 8.35 grams and oats 1.4 grams for the same amount. Flax seeds, walnuts, almonds, hazelnuts, and chestnuts are foods rich in omega-three, can be consumed in various ways, and provide numerous health benefits. The same goes for spinach, lettuce, cucumber, broccoli, and cabbages, which have omega-3s.
Recipes rich in omega 3
Although consuming any of the foods mentioned above, omega 3 is incorporated into the body, at FastlyHealwe propose some recipes rich in omega-three fatty acids.
- Zucchini with tuna: you need two cans of tuna in oil, four zucchini, mozzarella cheese, and six tablespoons of fried tomato. Cut the zucchini in half, add them to a pot of salted water, and microwave for 5 to 7 minutes. If they are not done yet, when you take them out, move them and put them back in until they are already cooked. Then, scoop out some of the zucchini centers, fill them with tuna and tomato sauce, sprinkle them with the cheese, and put them in the oven to gratin.
- Salmon en papillote: 4 salmon fillets, one onion, two tomatoes, half a zucchini, two carrots, salt, olive oil, and half a leek are required. You should cut all the vegetables, if possible, into thin strips. Remove the skin from the salmon, add a little salt, and put it in aluminum foil. On top of each fillet, you must add the vegetables and olive oil, close the aluminum foil, and then put it in the oven for 13 to 17 minutes.
- Spinach with egg: the necessary ingredients are two cloves of garlic, 1 kg of fresh spinach, 250 ml of liquid cooking cream, olive oil, salt, and egg. Chop the garlic and spinach after having washed them well and drained them. Sauté the garlic in a skillet with a tablespoon of olive oil. Add the spinach, salt, and cream and mix. Finally, cook the hard-boiled egg and serve it all on a plate as you prefer.
This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor if you present any condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.