Omega-3 Fatty Acids : benefits , and Sources

Omega-3 Fatty Acids : benefits , and Sources

Omega-3 Fatty Acids


What are Omega-3 Fatty Acids?

The omega is one of the essential fatty acids is saturated, and in fact, there are about 11 types of omega - 3, but three of them are key, namely: acid alpha-linolenic (ALA) present in plant foods often, acid Alaakosabntenwick (EPA) and docosahexaenoic acid (EPA), which are often found in animal foods, and omega-3 fatty acids that the human body cannot manufacture, but can be obtained through the diet, as the body needs it in the performance of its various vital functions and activities, it is important For heart health, brain development, and also necessary to fight inflammation, produce energy, in addition to preventing various diseases.

Omega-3 Fatty Acids Sources

Foods rich in omega-3 fatty acids can be described as: 

Animal sources of omega 3

This element is found in many animal sources, the most important of which are:

Salmon, as 100 grams of salmon contains 2260 mg of omega-3, and also contains large amounts of high-quality protein, vitamin D, selenium, and B vitamins, and it was noted that eating fatty fish regularly such as salmon regularly reduces the risk of infection. Heart disease, depression, and dementia. Cod liver oil , one tablespoon of cod liver oil contains 2.682 milligrams of omega-3, and it also contains 453% of the body's daily needs of vitamin A, and 170% of the body's needs of vitamin D, and it is also advised not to eat more of a tablespoon per day; This is to prevent damage caused by the high level of vitamin A in the body.

Oysters, 100 grams of oysters contain 435 milligrams of omega-3, in addition to containing many other nutrients, as one serving of oysters (85 grams of oysters) contains 575% of the body's daily needs of vitamin B12, and 70% Of the body's needs of copper, and 293% of the body's needs of zinc, in fact, oysters are one of the most zinc- rich foods.

Herring is a medium-sized fatty fish that can be eaten cooked, canned or smoked. 100 grams of salted and dried Atlantic herring contains 2,366 milligrams of omega-3.

Sardines, are small-sized fatty fish, containing almost all the nutrients needed by the human body, they are very nutritious foods, as 100 grams of sardines contain 1480 milligrams of omega-3, in addition to 200% of the daily needs for vitamin B12, and 24 % of the daily requirement for vitamin D, and 96% of the daily requirement for selenium.

Caviar is fish eggs, one tablespoon of which contains 1086 milligrams of omega-3, and it is one of the foods rich in choline.

Mackerel: It is a fatty and small fish, and is very rich in nutrients, as it is rich in omega-3, vitamin B12, as well as selenium.

Vegetarian sources of omega 3

Omega-3 is found in many plant sources, including:

Flaxseeds, which are small brown or yellow seeds, are used to make oil, and may also be eaten ground, and a tablespoon of flaxseed contains 2,350 milligrams of omega-3.

Chia seeds: Chia seeds are a rich source of manganese, selenium, magnesium, protein, and omega-3, with 28 grams containing 5,060 mg of omega-3.

Walnuts: Walnuts are a rich source of fiber, vitamin E, copper, and manganese, and the shell of the walnut contains many antioxidants such as phenols, and 7 whole walnuts contain 2,570 milligrams of omega-3.

 Soybeans Half a cup of soybeans contains 670 milligrams of omega-3, and also contains large amounts of omega-6, fiber, folate, and vitamin K, in addition to potassium and magnesium.

Omega-3 Fatty Acids benefits for the body

There are many health benefits of Omega 3, which affect the health of the body in general, and the most important of these benefits are the following:

Triglycerides in the blood: Omega-3 reduces the level of triglycerides when they are increased in the blood, as high levels of triglycerides in the blood increase the risk of heart disease.

Rheumatoid arthritis: Eating omega-3 reduces joint pain and stiffness, and increases the effectiveness of anti-inflammatory drugs used by these patients.

Depression: It is believed that people who eat foods rich in omega-3s have a lower risk of developing depression.

Asthma: Regular intake of omega-3s as part of a healthy diet helps reduce inflammation, which is a key component of asthma.

Alzheimer's disease: Omega-3 helps prevent Alzheimer's disease and dementia, as it is believed to protect against memory loss associated with aging.

Child development: Omega-3 Fatty Acids Fatty Acids helps in the neurological and visual development of infants, as well as in alleviating the symptoms of Attention Deficit Hyperactivity Disorder (ADHD), and increasing the mental skills of these children.