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Foods that are cheap as give but very rich in Omega

Omega is a substance that the body cannot synthesize, it can only be obtained from outside. However, there are foods that are “cheap as to give” but extremely rich in Omega that will surprise you.

Omega is a very important nutrient for the formation and development of the brain because the gray matter of the brain is mostly Omega fatty acids.

Foods that are cheap as give but very rich in Omega
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However, Omega is a substance that the body cannot synthesize on its own, it can only be supplemented from outside. Foods that are “cheap as to give” but extremely rich in Omega will surprise you.

MSc. BS. Nguyen Van Tien – National Institute of Nutrition said that the structure of the human brain is up to 60% fatty acids. Omega is necessary for the development of the complete vision function of the eyes, for the perfect development of the nervous system. Omega is so important, but the body cannot synthesize it, it must be obtained from food sources.

Foods that are cheap as give but very rich in Omega
Foods that are cheap as give but very rich in Omega

Omega is a group of polyunsaturated essential fatty acids, which are DHA – EPA – ALA. In particular, DHA and EPA participate in the formation of brain structure and function. ALA is an Omega 3 fat that is equally valuable as DHA and EPA. When entering the body, ALA will be converted into DHA and EPA on demand, helping to provide energy and being a raw material for building brain structure, protecting the brain, and increasing neurotransmitters.

According to Dr. Tien, for children, Omega plays a very important role in the child’s brain development, helping to enhance memory and enhance neural reflexes. Not only children but also adults still need Omega, especially Omega 3 and 6 for brain development and vision development.

Omega deficiency will adversely affect brain and nerve development, reduce the efficiency of neurotransmitters from target organs to the brain, and reduce the fluidity of cell membranes. With Omega deficiency, children will have low IQ and EQ, increasing the potential risk of attention deficit hyperactivity disorder, behavioral disorder or depression…

Benefits of Omega:

Omega helps you sleep better: One of the reasons why you have trouble sleeping, not sleeping well, not sleeping deeply is due to lack of Omega. When Omega is supplemented, the body produces less of the hormone melatonin. Meanwhile, melatonin is extremely necessary for you to fall asleep easily and have a quality sleep.

Omega helps brain development and enhances vision: DHA is a major component of the brain and retina of the eye. Therefore, DHA is very necessary and important in developing the brain, nervous system and improving vision, especially in preventing macular degeneration.

“Omega also has the effect of improving some neurological disorders and fighting some autoimmune diseases, and also contributes to the treatment of a number of diseases such as rheumatism, ulcerative colitis, psoriasis, …

In addition, Omega also works to reduce the risk of cancer, reduce blood fat in the liver, etc. Therefore, it is very necessary to supplement the body with Omega”, Ths. BS Tien said.

Still according to doctors, Omega has two sources of plants and animals. However, Omega does not have a reserve, so it must be supplemented daily through food.

As for animal omegas found in fish, fish fat, marine fish. Some types of fish are high in Omega such as mackerel, salmon, herring, sardines, tuna, oysters…

These fish are a very rich source of Omega. At the same time, it contains many nutrients such as vitamin B12, selenium … so nursing mothers should not abstain from fishy substances but need to eat fish to enhance nutrients for their children, good for their own health.

Mackerel: often smoked and filleted whole for breakfast in Western countries. Mackerel is rich in nutrients, a 100g piece of mackerel provides up to 200% of vitamin B12 and 100% of selenium needed 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 includes many nutrients such as magnesium, potassium, selenium, vitamin B. In 100g of salmon contains 2,260mg of Omega 3. Studies have shown that people who regularly eat salmon will reduce the risk of diseases such as heart disease, dementia or depression.

Herring: usually pickled or prepped, canned and sold as snacks. In 100g of herring, there are 1,729mg of Omega 3.

Oysters: Oysters contain many nutrients such as Vitamin B12, iron, magnesium, phosphorus, zinc, copper,… In addition, every 100g of raw oysters contains 672 mg of Omega 3.

Sardines: Sardines are very nutritious, containing nutrients such as vitamin B12, selenium, phosphorus, calcium, protein, vitamin D, .. In 100g of sardines contain 1,480mg Omega 3.

Anchovies: are small fish, they are usually dried and canned. Anchovies are rich in calcium, vitamin B3 and selenium. In 100g of anchovies contains 2.113 mg of Omega 3

For Plant Omega

Plant omega is found in many nuts and green vegetables such as: Brussels sprouts, kale, spinach, broccoli, cauliflower, spinach, peas…

Foods that are cheap as give but very rich in Omega

Spinach. In 100g of spinach contains 138mg Omega 3 and 26mg Omega 6.

Spinach is also known as spinach, spinach. It is considered one of the favorite vegetables of many people because it is not only delicious but also very rich in nutrients from vitamins A, C, E, K to types of Omega.

Linseed. Flaxseeds are small, brown or yellow in color and are often used as an additive and oil producer. As a food rich in good fats, flaxseeds are also a good source of Omega. Flaxseed is also considered a 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 of Omega 6.

In chia seeds, which are rich in calcium, phosphorus, and protein, chia seeds are also very suitable for gym goers.

Walnuts. In addition to the rich amount of Omega (in 100g of walnuts, there are 9,079mg of Omega 3, 38,092mg of Omega 6), walnuts are also very nutritious, rich in fiber and copper.

Dr. Tien also noted, when eating walnuts, do not remove the outer membrane because it contains many antioxidants.

N. Huyen

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