Foods rich in omega-3s that everyone needs to know about.

According to MSc. Dr. Nguyen Van Tien from the National Institute of Nutrition, omega-3 is a group of fatty acids. DHA and EPA are involved in the formation of brain structure and function. ALA is an omega-3 fatty acid that is just as valuable as DHA and EPA. When entering the body, ALA is converted into DHA and EPA as needed, helping to provide energy and serving as building blocks for brain structure, protecting the brain, and increasing neurotransmission.

Omega-3s are not only good for the skin, help improve sleep, and support brain development, but they also reduce the risk of cancer and lower blood fat levels in the liver. Supplementing your body with omega-3s is essential.

Omega-3s come from both plant and animal sources. However, omega-3s are not stored in food, so they must be supplemented daily through diet.

Omega-3 from animal sources

Omega-3 fatty acids are found in animal sources such as fish, fish oil, and marine fish. Some fish with high omega-3 content include mackerel, salmon, herring, sardines, tuna, and oysters. These types of fish also contain many other nutrients such as vitamin B12 and selenium. Therefore, breastfeeding mothers should not avoid fish but should eat it to increase nutrients for their babies and benefit their own health.

- Mackerel: Often smoked and filleted whole for breakfast in Western countries. Mackerel is very nutritious; a 100g serving provides up to 200% of the daily requirement of vitamin B12 and 100% of the daily requirement of selenium. In addition, mackerel is also rich in omega-3s; 100g of mackerel contains 5,134 mg of omega-3s.

- Salmon: Contains a high amount of protein and many nutrients such as magnesium, potassium, selenium, and vitamin B. 100g of salmon contains 2,260mg of omega-3. Studies have shown that people who regularly eat salmon have a reduced risk of diseases such as cardiovascular disease, dementia, and depression.

Animal-derived omega-3s are found in fish, fish oil, and marine fish. (Illustrative image)

- Herring: Often pickled or pre-processed, then canned and sold as a snack. 100g of herring contains 1,729mg of omega-3.

- Oysters: Oysters are rich in nutrients such as vitamin B12, iron, magnesium, phosphorus, zinc, and copper. In addition, 100g of raw oysters contains 672 mg of omega-3.

- Sardines: Sardines are very nutritious, containing nutrients such as vitamin B12, selenium, phosphorus, calcium, protein, and vitamin D. 100g of sardines contains 1,480mg of omega-3.

- Anchovies: These are small fish, often dried and canned. Anchovies are rich in calcium, vitamin B3, and selenium. 100g of anchovies contains 2,113 mg of omega-3.

Omega-3s are derived from plants.

Plant-based omega-3s are abundant in nuts and green vegetables such as Brussels sprouts, kale, spinach, collard greens, cauliflower, and peas.

- Spinach: 100g of spinach contains 138mg of omega-3 and 26mg of omega-6. Spinach, also known as kale or bok choy, is considered one of many people's favorite vegetables because it is not only delicious but also very nutritious, rich in vitamins A, C, E, K and various omega fatty acids.

- Flax seeds: Flax seeds are small, brown or yellow seeds, often used as an additive and in oil production. Rich in healthy fats, flax seeds are also a good source of omega-3s. Flax seeds are also considered a perfect food for vegetarians because they provide plenty of fiber, vitamin E, and magnesium.

Plant-based omega fatty acids are abundant in nuts and green vegetables. (Illustrative image)

- Chia seeds: 100g of chia seeds contains 4,915mg of omega-3 and 1,620mg of omega-6. Chia seeds are rich in calcium, phosphorus, and protein, making them ideal for gym-goers.

- Walnuts: Besides being rich in omega fatty acids (100g of walnuts contains 9,079mg of omega-3 and 38,092mg of omega-6), walnuts are also very nutritious, rich in fiber and copper. Note that when eating walnuts, don't discard the outer membrane as it contains many antioxidants.

- Legumes such as mung beans, black beans, peas, and peanuts are rich in omega-3 fatty acids.

Nhu Loan

Source: https://vtcnews.vn/nhung-thuc-pham-giau-omega-3-ai-cung-can-biet-ar910438.html