What is Omega-3? Which Foods Contain Omega 3? what are the benefits of omega-3? - Join us in the community, Become a member, you too Earn

What is Omega-3? Which Foods Contain Omega 3? what are the benefits of omega-3?


Omega-3 fatty acids are a type of polyunsaturated fatty acids that the human body cannot produce on its own. Therefore, it should be consumed as food from outside. It has many basic functions in the human body. Regular consumption is very important for health as it cannot be stored. It has a positive effect on the development of the nervous system, cardiovascular system and immune system.
development of the immune system.
The benefits of omega 3 can help reduce your risk of heart disease and stroke at best. From healthy oils to eggs and peanut butter, Omega 3 fatty acids are everywhere regardless of the food they contain. You can also make these naturally, including salmon and tuna.

What are omega-3 fatty acids?

Omega-3 fatty acids are found in the fat layer of cold-water fish and crustaceans, vegetable and nut oils, English walnuts, flax seeds, algae oils and flavored foods. You can also take omega-3s as supplements. The sources of these fatty acids in foods and supplements differ in shape and content.
There are different types of omega-3s:
ALA (alpha-linolenic acid)
DHA (docosahexaenoic acid)
EPA (eicosapentaenoic acid)
Although your body is not very efficient, it can convert ALA to DHA and EPA (only about 15% of plant-based ALA can be converted into DHA and EPA in the body). For this reason, many dietitians recommend getting DHA and EPA from supplements.

How Much Omega 3 Needs per Day?

While there is no standard recommendation on how much omega-3 we need, nutritionists accept adequate intake (AI) for adults at 1600 milligrams (mg) for men and 1100 mg for women.

170.10 gr. About 450 mg and 85.05 grams of canned tuna. You can find 600 mg in salmon. Some fortified products offer 100 mg or more.

Fish: Best Source of Omega-3 Fatty Acids

Look for seafood rich in omega-3, such as:
Tuna (fresh or light, canned in water)

Dairy Products and Fruit Juices Reinforced with Omega 3s

Foods enriched with omega-3 fatty acids;

  • Eggs
  • Margarine
  • Milk
  • Juice
  • Soy milk
  • Yoghurt

Omega 3 Cereals and Nuts

Bread and pasta are some of the foods that have omega-3 added to them. These oils are also naturally found in whole foods such as seeds and nuts. While shopping, for omega-3s at:

  • Bread
  • Grain
  • Flax seeds
  • Fame
  • Pasta
  • Peanut butter
  • Rolled oats
  • Pumpkin seeds
  • Pizza, packed
  • Flour bread
  • Walnut

Omega-3 Foods Containing ALA

Vegetables, especially those with green leaves, are good sources of ALA, a type of omega-3 fatty acids. Although ALA is not as strong as other omega-3 fatty acids, DHA and EPA, these vegetables also contain fiber and other nutrients and omega-3s.

Brussels sprouts

Omega-3 Oils Containing ALA

Oils can be a good source of ALA omega-3s, including:

  • Canola oil
  • Linseed oil
  • Mustard oil
  • Soybean Oil
  • Walnut oil

Omega 3 Benefits for Adults

Heart and Vascular Health: People who consume fatty fish twice a week or regularly consume fish oil have a 32% lower risk of cardiovascular problems.

Cancer: There isn't much evidence, but many studies show that people who regularly consume omega-3s have a lower risk of certain types of cancer. These include breast, colon, prostate, ovarian, and esophagus cancer.

Cancer prevention with omega-3 acids; In 1,300 Swedes, those who ate salmon and similar fish such as herring and mackerel had a significantly lower risk of prostate cancer than those who did not eat fish. Those who ate five or more servings a week had a 64% lower risk of disease.

Mental conditions

Omega 3 plays a role in brain chemistry. Omega 3s have been found to be low in people suffering from depression.

Omega 3 for babies and expectant mothers;

Studies have shown that children fed formula milk rich in omega-3 fatty acids show better cognitive abilities for DHA. In addition, children whose mothers took omega 3 supplements during pregnancy and chose to breastfeed had higher scores on cognitive tests at age 4 compared to children whose mothers did not consume omega 3.

Asthma risk: Children of women who take omega 3 are less likely to develop asthma during pregnancy and while breastfeeding.

Preterm birth: According to a study conducted in 2003, taking omega 3 from the first trimester of pregnancy can reduce the risk of preterm birth in women.

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