Fatty acids are essential for the body to function properly. The state of the cardiovascular and nervous systems, hair and brain function largely depends on their presence. Among these substances, omega-3 fatty acids, which can be obtained, among other things, from certain foods, bring special health benefits.
Omega-3 fatty acids have a beneficial effect on the body. They participate in the normalization of metabolism and hormonal levels, muscle contraction, regulate blood pressure, and improve the condition of the joints. With the required amount in the body, these substances prevent the development of many cardiovascular diseases, including heart attack, atherosclerosis and hypertension.
Omega-3 fatty acids also have a positive effect on the state of the nervous system, prevent the development of depression and insomnia. Their deficiency can affect the development of chronic fatigue syndrome. The role of these substances is indispensable for the proper formation of the fetus, therefore, products with omega-3 fatty acids should definitely be included in the diet of pregnant women.
A large number of these fatty acids are found in fish and seafood. All types of salmon, herring, halibut, sardines, mackerel, anchovies, shrimps and scallops are especially rich in them.
The amount of omega-3 fatty acids is highest in fish that were caught from open water, and not raised on a farm, where they were fed with a special compound feed. Fresh seafood will also be much more useful in this regard.
If it is not possible to consume the above fish, you can replenish the level of omega-3 fatty acids in the body with the help of fish oil. If its taste does not cause strong disgust, it is better to use it in its pure form, for example, with black bread, salt and green onions. Otherwise, you can simply buy fish oil in capsules at the pharmacy and drink it.
Eggs also contain omega-3 fatty acids. Moreover, most of this substance is in the eggs of domestic chickens, which not only eat natural food, but also have the opportunity to walk. Fatty acids can also be obtained from beef if the cow often consumed fresh grass.
The lack of omega-3 fatty acids in the body can be caused not only by improper diet, but also by excessive consumption of alcohol, which depletes the resources of this substance. As well as a lack of vitamins of groups C and E.
Omega-3 fatty acids can also be obtained from plant-based foods, which is especially important for vegetarian diets. These substances are found in large quantities in flax seeds, which are very useful to include in the diet from time to time. You can also use flaxseed oil. This product is still a powerful natural antioxidant.
Flax seeds can be crushed with a blender and added to various dishes: cereals, salads, muesli, sauces, yogurt and others.
Less omega-3 fatty acids are also found in other oils: olive, corn, rapeseed. Naturally, in order to replenish the reserves of these substances in the body, it is also useful to use olives, boiled corn, seeds.
Various types of nuts are rich in omega-3 fatty acids. Cashews, walnuts, almonds, pecans and macadamia nuts are especially abundant. These fatty acids are found in various greens such as spinach, tofu, pumpkin, and soybeans.
