5 plant foods that shine for their Omega 3 content

Omega 3 fatty acids are a fundamental nutrient in all stages of life and ensuring their optimal consumption is reflected in the physical and emotional state

Discover extraordinary food alternatives of plant origin, rich in Omega 3 fatty acids.

Photo: HolaDoctor | Photo: ISTOCK

In recent years all advocates of good nutrition, talk about the importance of Omega 3 in food. It is one of the unsaturated fatty acids more fundamental for the body, since involved in vital functions and that is why they cannot be absent from the diet.

The benefits of consuming Omega-3 fatty acids are innumerable, among the most popular they stand out for their qualities to regulate the high cholesterol levels and that is why they are key in the good cardiovascular function. However, their benefits go further and are also related to wonders for enhance aerobic strength, improve concentration levels, in motor coordination, in the heart, in regulating blood pressure and are also related to anti-inflammatory properties.

Ensure a good consumption of Omega 3 acids is important in all stages of life and is key to good physical and emotional balance. When the benefits of Omega 3 consumption began to be discovered, various nutrition and medicine specialists, noted that the best source for this important essential nutrient is through the consumption of fish. However, in recent years it has been proven that there are foods of plant origin that are a extraordinary source of Omega 3.

1. Flax-linseed seeds

Flax seeds belong to the list of most valuable plant-based foods. This is largely due to its high content of linoleic acid and that it is also found in a greater proportion than the Omega 6: in fact its composition is based on a 75% omega 3 and 25% omega 6. They are considered a very healthy food because promote balance in these two important fatty acids. These small seeds are also related to a high content of fiber, protein, healthy fats, antioxidants and minerals As the calcium and potassium. They are a satisfying and versatile food which complements very well with juices, smoothies and fruit. They are related to a long list of health benefits, among which are: properties to regulate digestive function, fight constipation, promote the elimination of toxins, benefit cardiovascular health and stimulate weight loss. To make the most of their Omega 3 content, it is necessary to grind them and use them immediately.

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Flaxseeds / Photo: Shutterstock

2. Olive oil

The olive oil it is liquid gold for health, is considered one of the more nutritious and medicinal foods. Not in vain is the fatty element most recommended for cooking and also to promote good health. It is well known that olive oil is one of the best sources of healthy fats, is characterized by its high content of monounsaturated fats and a good contribution in Omega 3, although the highlight of its consumption is due to antioxidant and anti-inflammatory power that provide this type of fat. Olive oil is rich in polyphenols that are active compounds that are related to a great therapeutic properties for fight pain, inflammation, benefit metabolism and improve cognitive functioning. Also your high in antioxidants makes it a wonderful ally for strengthen the immune system and it is key to preventing disease.

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olive oil
Olive oil./Photo: Shutterstock

3. Chia seeds

In recent years the popularity of chia seeds has grown considerably, this is because they began to be widely used in various nutrition and wellness trends as a fundamental ingredient in a healthy diet. Along with flax seeds are considered one of the best vegetable sources of Omega 3 fatty acids, within its composition, its 33% oil is striking, of which alpha-linolenic acid (omega-3) represents 62% and linoleic (omega-6), 20%. The truth is that they are only tiny in size, since they are considered a nutritional and medicinal treasure, also due to its high content of antioxidants, vitamins, minerals, proteins and above all they have the genius to contribute all essential amino acids. That is why chia seeds are a staple food in vegetarian diets, since they provide those important nutrients that are normally obtained from fish and some products of animal origin.

Chia seeds.
Chia seeds. / Photo: Pixabay

4. Walnuts

the nuts belong to the dried fruit familys, which are considered a nutritional treasure of great relevance throughout balanced diet. One of its great qualities is due to its high content in polyunsaturated fatty acidsHowever, what is striking is the proportion of them: 5: 1 between Omega 3 and 6, it is said that they represent the perfect balance between them. Thanks to this, they are considered a key food in the protection and good functioning of the cardiovascular system and they are of great help to balance cholesterol and blood pressure. They are also valued for their content in ellagic acid, a substance that is associated with benefits for brain function, inhibits the development of tumor cells and prevents the development of neurodegenerative diseases. Just by eating 14 walnuts throughout the day, we will be getting the 50% of daily needs of Omega 3.

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Walnuts / Photo: Shutterstock

5. Oats

We can’t leave without talking about the queen of cereals: the oats, it is a wonderful, nutritious, satisfying and satisfying food great therapeutic potential. While it is one of the pantry staples and of great accessibility, it stands out for being a soft and generous meal that always feel good. It stands out for its unmatched contribution of proteins of vegetable originl, great antioxidant power, lots of fiber and unmatched mineral richness, however that is not all: oats are one of the best sources of healthy fats for the body and this is directly related to its high in Omega 3. Consuming oats is associated with great benefits for rregulate intestinal transit, provide quality energy to the body, stimulates good digestionn, helps you lose weight, reduces high levels of cholesterol and glucose. The best of all is easy and nice which turns out to be integrated into all kinds of recipes such as water, smoothies, cooked in sweet and savory versions, in cookies and bakery.

breakfast oatmeal
Oats. / Photo: Shutterstock


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