5 Omega-3 Rich Vegetables and Seeds You Should Eat Regularly

Health benefits of Omega-3

Master, Doctor Nguyen Van Tien, National Institute of Nutrition said, Omega-3 is a group of fatty acids. Of which, DHA and EPA participate in the formation of brain structure and function. ALA is an Omega-3 fat that is no less valuable than DHA and EPA.

When entering the body, ALA will be converted into DHA and EPA as needed, helping to provide energy and is a raw material for building brain structure, protecting the brain, and increasing neurotransmitters.

Omega-3 is not only good for the skin, helps sleep better, helps the brain develop but also reduces the risk of cancer, reduces blood fat in the liver. Supplementing omega for the body is necessary.

Omega-3 has two sources: plant and animal. However, Omega-3 cannot be stored and must be supplemented daily through food.

Spinach and walnuts are two foods that are rich in Omega-3.

Green vegetables and seeds rich in Omega-3

According to Nguyen Van Tien, plant-based Omega-3 is abundant in nuts and green vegetables such as brussels sprouts, kale, spinach, broccoli, cauliflower, spinach, and peas.

- Spinach: 100g of spinach contains 138mg of Omega-3 and 26mg of Omega-6. Spinach is considered one of the favorite vegetables of many people because it is not only delicious but also rich in nutrients from vitamins A, C, E, K to omega types.

- Flaxseed: Flaxseeds are small, brown or yellow in color, and are often used as additives and oil production. As a food rich in good fats, flaxseeds are also a source of Omega-3. Flaxseeds are also considered the perfect food for vegetarians because they provide a lot of fiber, vitamin E, and magnesium.

- Chia seeds: 100g of chia seeds contain 4,915mg of Omega-3 and 1,620mg of Omega 6. Chia seeds contain a rich amount of calcium, phosphorus, and protein, making them 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. Note, when eating walnuts, do not remove the outer membrane because it contains many antioxidants.

- Legumes: Green beans, black beans, peas, and peanuts are rich in Omega-3.

Above are green vegetables and seeds rich in Omega-3 that doctors recommend supplementing regularly.

Ha An

Source: https://vtcnews.vn/5-loai-rau-xanh-va-hat-giau-omega-3-ban-nen-an-thuong-xuyen-ar911470.html