Nuts and nuts containing omega-3
We all need omega-3 fatty acids to maintain overall health. Adequate amounts of omega-3 in the body are especially necessary to maintain heart health. Reducing the symptoms of depression and anxiety, improving eyesight, reducing inflammation, improving menstrual pain, helping to maintain the health of skin and hair, bones and joints are other proven benefits of omega-3 for the body. You can find most rich sources of omega-3 in animal products such as fish. But what should you do if you are a vegetarian? Join us to introduce you brains containing omega 3.
What is omega 3 for?
Omega-3 fatty acids belong to the family of polyunsaturated fatty acids. Our body is not able to produce omega-3 fats and we have to get them from food. That is why they are included in the category of essential fats for the body. There are 3 omega-3 fatty acids that are more important than others:
- eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Alpha Linolenic Acid (ALA)
EPA and DHA fatty acids are mostly found in seafood such as salmon and sardines. Therefore, they are sometimes referred to as marine omega-3. But ALA is mostly found in plant foods such as nuts, seeds and vegetable oils. Therefore, brains containing omega-3 are actually rich in ALA.
The human body has the ability to convert ALA into EPA and DHA.
How much ALA do we need daily?
1.3 grams and 0.8 grams of ALA per day are recommended for men and women, respectively. A review of a study in 2021 showed that:
- Daily consumption of 1 gram of ALA or even more is completely safe.
- In order to prevent death from heart diseases, daily consumption of ALA between 1 gram and 2.5 grams is suggested.
Nuts containing omega 3
You can find the highest amounts of omega-3 in the following plant sources. Nuts containing omega 3 are:
Walnuts are rich in several nutrients, one of the best of which is omega-3 fatty acids. Walnuts are rich in antioxidants and other benefits include: reducing inflammation, lowering blood pressure, weight management, controlling the risk of type 2 diabetes and maintaining brain health. Walnut is one of the most important nuts containing omega-3.
Flax seeds are rich in nutrients and especially help vegetarians to provide vitamins, minerals and omega-3 needed by their body. Flaxseed is high in protein and fiber and can be effective in weight loss. Add flax seeds to shakes or salads to get enough omega-3 to your body.
Many people are unaware of the amazing benefits of pumpkin seeds. Among other nuts containing omega 3 or seeds, pumpkin seeds can be mentioned. These seeds contain high amounts of protein, iron, zinc, magnesium, calcium, folate, beta-carotene, omega-3 and omega-6 fatty acids.
Another nut containing omega 3 is peanuts, which helps in weight loss. In addition to omega-3, peanuts contain high amounts of protein, fiber, and vitamins and minerals needed by the body. One of the best choices you can have for a snack is peanuts; Of course, the peanuts are not roasted.
Other nuts containing omega 3 can be mentioned as hazelnuts. Protein, fiber, vitamin E, magnesium, thiamin, copper, vitamin B6, folate, potassium and zinc are some of the vitamins and minerals found in hazelnuts. Hazelnuts also contain good amounts of omega 6 and 9 fatty acids.
You can also get good amounts of omega-3 in supplements. If you do not use enough omega-3 in your diet, we suggest you to buy omega-3 tablets.
Table of characteristics of brains containing omega 3
In this table, you can see nuts containing omega 3 as well as other plant sources containing this nutrient composition:
|Foodstuff||amount (grams)||Amount of ALA (mg)||Amount of Omega 3 ALA per 100 grams|
Pistachios, cashews and Brazil nuts are also other nuts containing omega-3.
- By eating 10 walnuts, you can supply 1.9 grams of omega 3 (ALA) to your body.
Benefits of Omega 3 ALA for the body
We introduced to you brains containing omega 3. Omega-3 found in nuts and seeds only contains ALA. EPA and DHA are not found in brains and you can only get them by eating animal sources such as fatty fish.
A 2021 study found that high consumption of omega-3 ALA was associated with a reduced risk of death. This large study was conducted on about 1.2 million people. A high consumption of ALA (about 1.6 grams) compared to a low amount has the following benefits:
- It reduces the risk of death from any cause by 10%.
- Death from cardiovascular diseases will decrease by 8%.
- The risk of dying from coronary heart disease decreases by 11%.
Researchers suggest that in addition to being a precursor to the fatty acids EPA and DHA, ALA may also have anti-inflammatory and anti-coagulant roles and improve heart health.
Nuts containing omega 3 include walnuts, hazelnuts, cashews, peanuts, cashews, etc. There are many types of omega-3, but only ALA is found in nuts, seeds and nuts. ALA has the ability to be converted into DHA and EPA in the human body. Omega-3 fatty acids are chronic anti-inflammatory and are considered beneficial for heart health. We all need adequate amounts of omega-3 throughout the day.
Although fatty fish are the best sources of omega-3 for the body, vegetarians and vegans do not use them. Therefore, as an alternative, they can go to nuts containing omega-3 and other plant sources. If you want to buy omega 3 pills, you can do it from the online pharmacy of Positive Green. Omega-3 fatty acids are essential, which means that the human body cannot produce them. Choice of omega 3 supplement without mercury It can be a good option for you.
Please rate this article
[مجموع: ۱ میانگین: ۵]