Unsaturated fatty acids play an important role in maintaining overall health. The Omega-3 group includes substances that reduce inflammation, reduce the risk of vascular and heart disease, improve brain function, and skin condition. It is necessary to include in the diet foods - super sources of these acids.
This is one of the record holders for the amount of Omega-3. It is advisable to use extra virgin oil, season salads with it. Naturally, it is more beneficial than frying.
This group includes halibut, flounder, lake trout, salmon. It is advisable to consume this fish twice a week. The recommended serving size for health maintenance is 150 grams.
This product has the highest concentration of beneficial acids. To meet the body's daily need for Omega-3, you need to eat 2 tablespoons of ground seeds.
An excellent natural source of Omega-3. Nuts can be added to porridge, baked goods, salads, or eaten neat. Serving size - no more than 30 g per day.
This product has more unsaturated fatty acids than fish. Beans can be used in recipes instead of beans. They make tofu cheese, but it only has a third of the Omega-3 of an equal-sized serving of the original product.
These are cheaper fish than others, rich in fatty acids. Canned food is often made from sardines, but they contain a large amount of salt. In order not to harm the body, it is advisable to use them together with vegetables.
This product has a lower price than olive oil, but contains more Omega-3 in the same serving. This oil is good for the health of the heart and blood vessels. When heat treated, it can withstand higher temperatures..