Not only salmon but mackerel, chia seeds, walnuts are also rich in omega-3 fats for the heart and eyes, helping to enhance the health of preventing the disease.
Omega-3 fatty acids have three main types: Ala (Alpha Linolenic acid), DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid). EPA and DHA brings many benefits to heart health, brain, eyes, important during pregnancy. Salmon provides a lot of omega-3 fatty acids, especially EPA and DHA. In addition, some other foods are rich in this fat.
Walnut
28 g of peeled walnuts has about 2,500 mg of Ala, which helps protect the body’s cells against the destruction of free radicals. This dish has a delicious taste, moderate salty, can be eaten separately or combined with yogurt and many other dishes.
Chia seeds
Chia seeds provide omega-3 fatty acids of plant origin, namely ALA. This dish also has protein, supporting muscle maintenance, beneficial for people to lose weight. A high protein diet reduces cravings for snacks. The amount of calcium, phosphorus, magnesium in this food contributes to bone protection. The oil from chia seeds has a delicious flavor, suitable for making sauce or sprinkled on vegetables, sprinkled with yogurt, blender.
Mackerel
100 g of mackerel provides about 5,000 mg of DHA and EPA fatty acids omega-3. Grilled mackerel, steamed, has a rich, delicious flavor. Add this dish to your diet to increase the amount of omega-3 for the body.
Herring
100 g of herring contains 2,300 mg of DHA and EPA. This fish becomes the main dish in many cuisine in the world. In addition to the high content of omega-3 fatty acids, herring is rich in antioxidants, vitamin E, vitamin D and selenium, supporting immune function, protecting cells from oxidative damage.
Fish is a food that brings many health benefits. Each person should eat in moderate amounts, about twice a week. Pregnant and lactating people should limit mercury -containing fish because of the increased risk of poisoning. Seafood allergies should not eat many of this dish because it is easy to get urticaria.
Hemp seed
30 g of hemp seeds has 2,000 milligrams ALA. Unlike salmon mainly containing EPA and DHA, hemp seeds provides the balance between omega-3 fatty acids and omega-6 in a proportion suitable for health.
In addition to the content of omega, hemp seeds are also rich in protein, vitamins, essential minerals such as magnesium, zinc, iron. The light, greasy flavor of this food is suitable for smoothie, salad, yogurt, baked goods, good for overall health.