Omega-3 fatty acids, a type of unsaturated fatty acid, are essential fatty acids for normal growth and health care. It is divided into several types such as alpha-linolenic acid, DHA, and EPA, and it is said that it helps to prevent blood clotting and at the same time lowers the concentration of cholesterol to prevent cardiovascular diseases and stroke. In addition, it is effective in preventing various inflammatory and metabolic diseases by suppressing various unnecessary inflammations. Due to the excellent effects of these omega-3 fatty acids, it is very important to maintain a healthy diet. It is known that it must be ingested through food as it cannot be synthesized on its own. The recommended daily intake of omega-3 fatty acids set by the Ministry of Food and Drug Safety is known to be 500-2000mg, and it is said that if you eat foods rich in omega-3 fatty acids, you can get enough of the recommended daily intake. Now let’s take a look at some of the different types of foods that are rich in omega-3 fatty acids.
Omega 3 rich foods
1. blue-green fish
Blue-backed fish such as mackerel, herring, and sardines are among the representative foods high in omega-3 fatty acids. Blue-backed fish is rich in omega-3 fatty acids in animal-derived form, and among them, EPA is known to have an excellent effect in lowering blood viscosity by lowering triglyceride and cholesterol levels, and inhibiting platelet aggregation. In addition to EPA, DHA, a major component of omega-3 fatty acids, is one of the few nutrients that enters the brain directly.
2. Nuts
Nuts such as almonds, walnuts and cashews also contain high amounts of omega-3 fatty acids. The omega-3 fatty acids contained in nuts are plant-based, unlike the blue-backed fish mentioned earlier. As it contains a large amount of linolenic acid, a type of omega-3 fatty acid, it is said to have a good effect on preventing heart disease and cerebrovascular disease by controlling blood cholesterol levels and inhibiting the formation of blood clots. It is said to be even more effective when consumed with the aforementioned animal-based omega-3 fatty acids.
3. Salmon
Salmon, which is recognized as an excellent superfood for its excellent nutritional content, also contains abundant omega-3 fatty acids such as EPA and DHA, which reduces the level of triglycerides in the blood and blood tangling properties, causing high blood pressure, arteriosclerosis, heart disease, and stroke. It is known to be effective in preventing vascular diseases. In addition, it is known that a large amount of vitamins A and E contained in salmon strengthens cell mucosa and helps prevent aging.
4. Perilla oil
Perilla oil, which is the oil extracted from perilla, is said to contain a large amount of omega-3 fatty acids. It is a type of omega 3 fatty acid and has a high content of alpha-linolenic acid, a basic substance of DHA that helps brain function, so it is said to have a good effect in helping improve brain functions such as memory, learning ability, and cognitive ability. In addition, it can be expected to have a good effect in preventing various cardiovascular diseases by controlling blood cholesterol and triglyceride levels.
5. Seeds
Seeds such as sunflower seeds, flax seeds, chia seeds, and hemp seeds are also rich in omega-3 fatty acids. The seeds contain a large amount of linolenic acid, known as an omega-3 fatty acid, which is excellent in helping to reduce the level of LDL cholesterol, which causes inflammation in blood vessels, and is said to have a good effect in preventing various vascular diseases and chronic diseases. In addition, the seeds have a high content of nutrients that help strengthen the immune function, such as selenium and zinc, so they have a good effect on cultivating the body’s resistance to protect the body from various diseases.
other food
Avocados, anchovies, legumes, and oysters are known to contain large amounts of omega-3 fatty acids, so it is recommended to consume them in a balanced way along with the various foods introduced above.
