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Foods rich in Omega 3


The Omega 3 they are essential fatty acids. The fatty acids they are classified according to the length of the chain, the number and position of any double bonds. Thus we can distinguish three classes: saturated fatty acids (without double bonds), monounsaturated fatty acids (only one double bond), polyunsaturated fatty acids (with more double bonds). Our body can synthesize all fatty acids except those having the first double bond in position "omega. These fatty acids must necessarily be introduced in the diet and for this reason they are called "essential“.

After these chemical hints, let's go into the properties of foods containing Omega 3.
The Omega 3 they are important both in the prevention of cardiovascular diseases and for the correct development and functioning of the central nervous system and retina. The Omega 3 they are found in fish, especially blue fish, in leafy vegetables, walnuts and almonds. Other Fatty Acids polyunsaturated are the Omega 6, these are found in sunflower, corn, peanut, soy, grape seed oils, green leafy vegetables and legumes. Both fatty acids Omega 3 that Omega 6 have beneficial effects on many cardiovascular risk factors. Statistics show that an increase in the consumption of fish reduces cardiovascular mortality in patients with previous myocardial infarction.

Omega 3 foods
But what are the foods that contain Omega 3?
As mentioned above, these are fish, especially blue fish and plant foods. Let's see them in particular:

  • salmon
  • swordfish
  • tuna fish
  • mackerel
  • sardines
  • herring
  • nuts
  • almonds
  • spinach
  • beets
  • cabbage
  • lettuce
  • leeks
  • radicchio
  • watercress
  • envy… and all the other leafy vegetables!

Both in consumption of fish than in that of vegetables, attention must be paid to the origin of the food. There is little point in eating "fish cutlets" if they come from an industrial farm where the company, if to ensure their growth, will have given the fish large doses of antibiotics. Just as it is not convenient to ingest vegetables rich in pesticides. Finding out where food comes from is the first step towards a healthy lifestyle.

Source | Manual of Applied Nutrition, Sorbonne



Video: 3 Bizarre Foods Rich with Omega-3 Fatty Acids (May 2021).