Salmon
Salmon is one of the richest sources of omega-3s. The easily absorbed eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in salmon are not only good for heart health but also help reduce skin sensitivity to UV rays.
Omega-3 found in salmon has anti-inflammatory effects, soothing skin conditions such as eczema and acne. Furthermore, salmon is also rich in protein and vitamin D, both of which are essential for hair growth and maintenance.
You can grill salmon with a little seasoning and lemon, or make it into a salad to create a delicious, nutritious meal.
Soybeans
Soybeans are an excellent source of omega-3s for vegetarians. Soybeans provide a type of omega-3 fat called alpha-linolenic acid (ALA) that is found naturally in plants. A 100g serving of soybeans contains about 1.4g of ALA fatty acids.
In addition, this bean also contains many antioxidants, phytoestrogens, which help balance hormones and support skin health. Consuming soybeans can help reduce dry skin and reduce the appearance of wrinkles.
You can use soybeans in stir-fries, salads or make soy milk to supplement omega-3, along with other nutrients such as vegetable protein.
Flaxseed
Among foods rich in omega-3 fatty acids, flaxseeds are one of the foods with the highest content of alpha-linolenic acid (ALA). In addition, flaxseed oil is also used as an omega-3 supplement.
Flaxseeds are rich in fiber, vitamin E, magnesium, and other nutrients. The ratio of omega 3 to omega 6 in flaxseeds is quite balanced compared to other oil seeds.
Each tablespoon of flaxseeds contains 2338 mg of omega 3, while each tablespoon of flaxseed oil contains 7196 mg of omega 3. Adding flaxseeds to your diet can help improve digestive health, reduce the risk of heart disease, and support healthy skin and hair.
Broccoli
Among vegetables, broccoli is always at the top of the list of foods rich in omega 3 to provide the body. In addition, broccoli also contains many other micronutrients such as: magnesium, potassium, vitamin B, vitamin E, ... To preserve the nutrients in broccoli, the best way is to steam or boil, avoid overcooking which will lose nutrients.
Chia seeds
Chia seeds are rich in minerals and ALA fatty acids. 1 tablespoon of chia seeds (about 15g) contains about 5g of omega-3 fat. Moreover, eating chia seeds also helps increase the amount of fiber, protein, antioxidants, helping to protect the skin from the harmful effects of sunlight.
Chia seeds can be incorporated into dishes such as smoothies, yogurt or salads to increase the nutritional value of meals.
Walnut
Walnuts are not only high in protein, but are also rich in ALA fatty acids, with 2.5g of omega-3s in a 28g serving. The antioxidants in walnuts help protect the skin from environmental damage, while also boosting hair health by providing essential nutrients to hair follicles.
For healthy skin and hair, add walnuts to cereals, salads or eat them directly as a snack.
Oysters
Oysters are a food rich in omega-3 that not everyone knows. In addition to providing important micronutrients such as zinc, copper, magnesium, 100g of raw oysters contain 0.7g of omega-3. Oysters have a lower omega-3 fat content than salmon, anchovies and sardines but are still a very rich source. Oysters also provide some essential nutrients such as vitamin B12 along with the necessary amount of protein.
Eating oysters helps create and promote collagen. Collagen is important for skin structure, smoothing wrinkles, reducing sagging, helping to maintain stronger nails, keeping the scalp and hair healthy.
Seaweed
Seaweed is a source of omega-3, vitamins, and minerals essential for the body. Seaweed has powerful antioxidant effects, helping to protect the skin from environmental damage while improving hair health.
Seaweed can be used in a variety of dishes, including sushi rolls, soups, stews, salads, supplements, smoothies, and more.
Source: https://kinhtedothi.vn/top-thuc-pham-giau-omega-3-cuc-tot-cho-suc-khoe.html
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