What are omega-3 fats?
Omega-3 is a type of unsaturated fat, known as omega-3 fatty acids.
Saturated fat is bad for the heart. Foods containing oil and fat are therefore not acceptable after a certain age. But eating foods rich in unsaturated fats is not prohibited, rather it increases the number of beneficial fats in the blood and has many benefits for the body.
There is no substitute for omega-3 fats in the human body to metabolize food and keep the body healthy. This nutrient is essential for reducing inflammation, preventing unnecessary blood clots, increasing the effectiveness of insulin, reducing the risk of heart disease and stroke, and for mental health.
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According to medical scientists, about 60% of our brain is made up of fatty acids. Fatty acids are important in building cell membranes, hormones, signaling messengers, etc. Scientists have divided these beneficial fatty acids into two categories – essential fatty acids and less essential fatty acids. Most people’s bodies cannot make essential fatty acids on their own. Must be taken from food. A more essential fatty acid is omega-3. Essential fatty acids can be produced by the body itself through various chemical reactions.
Almost all fish contain more or less omega. Roe, pangas, and hilsa fish contain low amounts of omega-3. It is mostly found in marine fish. A variety of nuts contain omega-3. Nuts such as walnuts, and pistachios have the highest amount of them. Vegetables like spinach, broccoli, etc contain omega-3 fatty acids.
Omega- 3 is found in vegetable oils such as linseed oil and canola oil. Soybean oil also contains this fatty acid.
According to health experts, omega-3-rich fish should be eaten at least twice a week. Eat eight ounces or about 250 grams of fish each time. Uncooked omega- 3s can be found in fish oil if grilled or lightly cooked.
The American Heart Association recommends that everyone consume omega- 3 fatty acids at least twice a week for good heart health.
Many people take omega three supplements. Health experts say that supplements are not necessary if omega- 3 is obtained from food. Some side effects may occur with supplement consumption. So it should not be consumed without a doctor’s advice. Especially if you are at risk of heart disease, if you have high blood triglycerides, or if you have heart disease, you must consult your doctor before taking this type of supplement.
Cod liver oil is the oil secreted from the shark’s liver but not just food. It’s easy on the market. Doctors also talk about consuming this oil for many types of serious diseases and heart diseases. In fact, cod liver oil contains a lot of omega-3 and vitamin A. This oil should never be consumed more than one tablespoon. Because too much vitamin A can also harm the body. One tablespoon of oil contains omega-3 about two and a half grams. One and a half grams of omega-3 per day is enough for an adult. As a result, you can choose this oil with your eyes closed.
Salmon fish can not be overstated by the food quality of this very well-known and famous fish. In one piece of one hundred grams of it, you will find four grams of omega- 3 fatty acids. If you search for this fish in the market, you will find it. Not only omega-3s, but it also contains some very important elements like magnesium, potassium, selenium, etc. that keep your bones and nervous system activity. As a result, along with the possibility of heart attack, eyesight, etc., the protection of bones, and nerves is also guaranteed.
Sardines fish are small fish. If you eat 150 grams of a special type of fish called Atlantic sardines, omega-3s like two and a half grams will nourish your body. Also, the elements like selenium present in this fish increase your immune system.
Who doesn’t love to eat walnuts? But did you know that it also contains omega- 3 fatty acids? Eat walnuts. The peel contains a lot of antioxidants which are beneficial for the body. A very small amount of walnuts also contains a lot of omega- 3s. In just thirty grams, the amount of omega- 3 is about two and a half grams. That is, those who are distasteful in fish, they can choose walnuts. In addition to just omega-3s, the manganese, copper present in it is beneficial for your body.
Marine fish eggs are a storehouse of omega- 3s, as well as marine fish eggs. The food quality of marine fish eggs is unparalleled. In every ten to twelve grams of eggs, omega-3 is present like one gram.
