Sardines are also classified as a very good source of omega-3 fatty acids - Illustration: Mrs. Hoa's Kitchen
According to MSc. Nguyen Van Tien from the National Institute of Nutrition, the human brain is composed of up to 60% fatty acids. Omega-3s are essential for the complete development of visual function and the perfect development of the nervous system.
Omega fatty acids are so important, yet the body cannot synthesize them on its own and must obtain them from food sources.
Some specific benefits of omega
Omega-3 fatty acids are a group of essential polyunsaturated fatty acids, namely DHA, EPA, and ALA. DHA and EPA are involved in the formation of brain structure and function, while ALA is an omega-3 fatty acid that is just as valuable as DHA and EPA.
When ALA enters the body, it is converted into DHA and EPA as needed, helping to provide energy and serving as building blocks for brain structure, protecting the brain, and increasing neurotransmission.
For children, omega fatty acids play a crucial role in brain development, helping to improve memory and enhance nerve reflexes. Not only children, but adults also need omega fatty acids, especially omega 3 and 6, for brain and visual development.
Omega-3 deficiency can negatively impact brain and nervous system development, reducing the effectiveness of neurotransmitters from target organs to the brain and decreasing cell membrane fluidity. Children with omega-3 deficiency may have lower IQ and EQ scores, and an increased risk of attention deficit hyperactivity disorder, behavioral disorders, or depression.
Omega-3s also help improve certain neurological disorders and combat some autoimmune diseases, while contributing to the treatment of conditions such as rheumatism, ulcerative colitis, psoriasis, etc.
Foods rich in omega
Omega fatty acids can be found in both plant and animal sources. However, omega fatty acids are not stored in food, so they must be supplemented daily through diet.
Popular omega-rich foods - Illustration
Animal Omega
Animal omega fatty acids are found in fish, fish oil, and marine fish. Some types of fish with high omega content include: mackerel, salmon, herring, sardines, tuna, and oysters…
These types of fish are a rich source of omega fatty acids and also contain many nutrients such as vitamin B12, selenium, etc., so breastfeeding mothers should not avoid fish but should eat it to boost nutrients for their babies and benefit their own health.
Mackerel: Often smoked and filleted whole for breakfast in Western countries. Mackerel is very nutritious; a 100g serving provides up to 200% of the daily vitamin B12 requirement and 100% of the daily selenium requirement. In addition, mackerel is also rich in omega-3 fatty acids.
Salmon: High in protein and packed with nutrients like magnesium, potassium, selenium, and B vitamins. 100g of salmon contains 2,260mg of omega-3 fatty acids. Studies have shown that people who regularly eat salmon have a reduced risk of diseases such as cardiovascular disease, dementia, and depression.
Herring: Often pickled or pre-processed, then canned and sold as a snack. 100g of herring contains 1,729mg of omega-3.
Oysters: Oysters are rich in nutrients such as vitamin B12, iron, magnesium, phosphorus, zinc, copper, etc. In addition, 100g of raw oysters contains 672mg of omega-3.
Sardines: Sardines are very nutritious, containing nutrients such as vitamin B12, selenium, phosphorus, calcium, protein, and vitamin D. 100g of sardines contains 1,480mg of omega-3.
Anchovies: These are small fish that are often dried and canned. Anchovies are rich in calcium, vitamin B3, and selenium. 100g of anchovies contains 2,113 mg of omega-3 fatty acids.
Plant-based Omega
Plant-based omega fatty acids are abundant in nuts and green vegetables such as Brussels sprouts, kale, spinach, collard greens, cauliflower, green peas, etc.
Spinach: 100g of spinach contains 138mg of omega-3 and 26mg of omega-6.
Spinach, also known as kale or Swiss chard, is considered one of many people's favorite vegetables because it is not only delicious but also very nutritious, rich in vitamins A, C, E, and K, as well as omega fatty acids.
Flax seeds: Flax seeds are small, brown or yellow seeds, often used as an additive and in oil production. Rich in healthy fats, flax seeds are also a good source of omega fatty acids. Flax seeds are also considered a perfect food for vegetarians because they provide plenty of fiber, vitamin E, magnesium, and more.
Chia seeds provide calcium and omega-3 fatty acids - Illustration image
Chia seeds: 100g of chia seeds contains 4,915mg of omega-3 and 1,620mg of omega-6.
Chia seeds are rich in calcium, phosphorus, and protein, making them ideal for gym-goers.
Walnuts: In addition to being rich in omega-3s, walnuts are also very nutritious, high in fiber, and copper. Note that when eating walnuts, don't discard the outer membrane as it contains many antioxidants.
Legumes such as mung beans, black beans, peas, and peanuts are rich in omega-3 fatty acids.
Source: https://tuoitre.vn/nhung-thuc-pham-de-tim-gia-re-rat-giau-omega-20251030203226664.htm
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