Omega 3 acids are extremely important not only for athletes and active people, but for everyone, even the average Kowalski. It is known that fish and seafood are their rich source, but not everyone will be a treat. Find out what to enter into your diet to supplement Omega 3 deficiencies.
Omega 3 acids – occurrence and types
Contrary to popular opinion, Omega 3 does not occur only in fish. We will also meet them in plant products. At the beginning, however, it is worth realizing why you should eat them. Omega 3 acids are involved in building nerve tissue, cell membranes, support the brain, and reduce the risk of ischemic heart disease. It is therefore recommended to eat fatty fish twice a week, which can be difficult even for a gourmet.
Types of omega 3 fatty acids
EPA – eicosapentaenoic acid
DHA – docosahexaenoic acid
ALA – alpha-linoleic acid
EPA and DHA are most common in meat and fish. In turn, ALA is fats derived from plants. Interestingly, the body is able to “produce” meat equivalents from the supplied plant acid. It is a process that does not run at one hundred percent efficiency, but it has been proven that eating 2 g ALA per day can compensate for shortages of other compounds.
All known, by a few appreciated. In walnuts we will meet approx. 9 g of omega 3 per 100 g of product. Conducted on four study groups with their use, they present themselves as follows Group 1 – a diet based on a reduced amount of fat, with an increased portion of carbohydrates Group 2 – diet based on increased amount of fat, with a reduced portion of carbohydrates Group 3 – diet based on increased amounts of fat, reduced portion of carbohydrates, and walnuts, each of which subjects consumed at least 45 grams per day. Group 4 – without dietary intervention – a control sample.
The experiment proved that each group lost weight at a similar pace, however, in the case of group 3, which was administered nuts, a significant reduction in blood cholesterol levels was observed, with the simultaneous increase of this positive, designated as HDL. The 6 months that the experiment lasted proves that walnuts are a great addition to breakfasts, salads and even snacks.
2. Hemp oil
It is not very popular with us, but its properties really amaze. It is said that you can get up to 2 g of ALA from one cannabis seed. If someone decides to use the specifics, it is worth remembering that it is an offer for cold dishes, like salads, sauces, where it will not have to deal with high temperature.
Seemingly known, supposedly popular, and yet avoided by a wide arch. Each bucket of linseed is about 1.5 g of omega 3, which you do not have. In addition, you can count on supplementing the deficiencies of vitamin B1, magnesium and manganese. Remember that the casings of flaxseed are not digested, and to take advantage of the wealth that the plant offers us, we must crush or grind them. In this form, we can successfully add them to cereals, cocktails and even pancakes.
4. Green soy
Basically, it is immature soybeans that are served after cooking. It is estimated that a cup of boiled soy is about 22 g of protein and 1 g of ALA. In addition to omega 3 and protein, soy has a huge amount of vitamins and minerals necessary for the body’s functioning.
Green soy can be successfully added to hummus and salads.
5. Chia seeds
Chia beans have recently made a real sensation. They appear in breakfast, in the form of pudding, as an addition to flakes, and as a coating. An interesting property of grains is their gel-like consistency that they obtain under the influence of liquids. Unlike linseed, we do not have to take care of their powdering. They will be easily digested and the digestive system will gain an extra portion of fiber.
In addition to omega 3, which is as much as 18g in 100g of product, we can count on a powerful vitamin bomb. It is not without reason that Chia has become a hit of recent years.