Omega-3 is found in these 10 foods
Omega-3 fatty acids play an important role in a healthy diet. That's why foods containing omega 3 should be on the table regularly.
What actually are omega-3 fatty acids?Omega-3 acids are counted among the polyunsaturated fatty acids. They are vital for the human body. However, the organism is not capable of producing the essential fatty acids on its own. For this reason, it is important that you regularly consume the valuable omega-3 fatty acids in your diet.
There are certain differences in omega-3 fatty acids. Alpha-linolenic acid (ALA) is found in plant foods. Foods from animals, on the other hand, have abundant DHA (docosahexaenoic acid). Another biologically active omega-3 fatty acid is eicosapentaenoic acid (EPA). Similar to DHA, it is found primarily in fatty cold-water fish.
Docosahexaenoic acid as well as eicosapentaenoic acid can be utilized directly by the body. Alpha-linolenic acid, however, first requires a conversion process. Only then is the body ready to absorb it. This is why animal omega-3 fatty acids are easier to absorb than vegetable fatty acids. However, vegetarians and vegans also have the option of covering their requirements via plant foods.
The healthy fatty acids are extremely important for your body. They are involved in many important processes. By lowering blood lipid levels and blood pressure, they have a protective effect on your heart. They also help the immune system to work better. The fatty acids stimulate the performance of the brain, improve the development of your muscles and have an anti-inflammatory effect.
Are omega-3 fatty acids vegan?
Vegans or vegetarians often resort to dietary supplements such as oil capsules to cover their needs. Thus, the organism utilizes the concentrated EPA and DHA excellently. However, a dietary supplement is not always necessary to build muscles. Basically, it is recommended to cover the need for the fatty acids through food. For example, a handful of walnuts or a teaspoon of rapeseed oil or linseed oil is considered useful. Another alternative is hemp oil or algae oil.
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Top 10 foods with omega-3 fatty acids
1. Linseed oil
One of the most important sources of omega-3 fatty acids is linseed oil, because it has the highest content of all vegetable oils. It is recommended to consume 1 to 2 teaspoons per day. You can consume the linseed oil in small bottles. Because the oil goes rancid quickly, it is important to keep the bottles in the refrigerator after opening. They should be used within one month.
In addition to linseed oil, flaxseeds are also an important source of omega-3 fatty acids. Because of their pronounced swelling properties, flaxseeds also have a good effect on digestion. Freshly ground, they are excellent for mixing into muesli.
3. Rapeseed oil
Rapeseed oil is not only a first-class supplier of omega-3 fatty acids, but also provides a good omega balance between omega 3 and omega 6 of 2:1. Refined rapeseed oil is available in supermarkets. It is suitable for frying and cooking. Cold-pressed rapeseed oil, on the other hand, is more suitable for dressings.
4. Walnuts and walnut oil
Walnuts are considered a rich source of healthy omega fatty acids. They also have other valuable nutrients such as iron, potassium and zinc. Likewise, various representatives of vitamin B as well as vegetable protein are contained in the tasty nuts. They are especially good as a garnish for smoothies or salads. Even a handful of walnuts helps you improve your fat metabolism and has a beneficial effect on cholesterol levels.
Less known as an edible is wheat germ oil. It is considered an excellent source of omega 3. The heat-sensitive edible oil is obtained from the germ of the wheat grain, which is rich in valuable nutrients. However, the oil is not suitable for cooking and frying. Therefore, you should use it only for dips or salad dressings.
6. Vegetables with omega-3 fatty acidsMany people do not know that omega acids are also found in vegetables. In fact, there is more omega 3 in it than omega 6. Most omega 3 is found in chickpeas, which you can buy in a can or jar. Chickpea flour is also available.
Kale is considered another vegetable superfood. A serving of 300 grams of kale brings it to 1.32 grams of omega-3 acids. It also contains vitamin A, vitamin C, magnesium, potassium and iron. You can even buy kale fresh in winter.
he other domestic winter vegetable is Brussels sprouts. There are 0.5 grams of omega-3 fatty acids in a 200-gram serving of the cabbage. Other vegetables and salads with omega 3s include:
- Mung beans
- Kidney beans
- Lamb's lettuce
7. Chia seeds
Chia seeds contain a larger amount of omega-3 acids. In addition, you can find in them vegetable protein and nutritious fiber. It is not a problem to mix chia seeds with a cereal or shake.
Wakame refers to brown algae or seaweed. In Asia, they are often found in seaweed salads. In Japan, they are even a staple food. In Germany, on the other hand, they have been difficult to obtain up to now. They contain not only valuable omega-3 acids, but also additional important nutrients such as zinc, iron, magnesium, calcium and selenium.
Another good source of omega-3 fatty acids is soybeans. In addition to the unsaturated fatty acids, they also come with other nutrients such as vitamins and minerals. You basically have to cook the soybeans. They are also suitable for tasty stews.
10. FishA particularly important supplier of omega 3 are fish and seafood. They provide plenty of EPA and DHA. The DGE (German Nutrition Society) recommends eating fish once or twice a week. Omega-3 capsules also almost always contain fish oil. The omega-3 content is particularly high in herring and young herring (maties) because they feed on plankton. For every 100 grams of herring, there are 6.2 grams of omega 3.
Other fish varieties rich in omega-3 are:
Likewise, seafood and crabs are relatively high in omega 3.