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Omega 3 are important essential fatty acid Healthy Figures Diet Plan. Are entered through a variety of foods or special supplements. Omega 3 fatty acids are essential for our health and well-functioning of the brain and cardiovascular system. Judging by various research, these fatty acids have an important role in the prevention of macular degeneration. They showed also a positive effect on the immune system and the various types of depressive states.
Omega 3 - vegetable sources
Omega 3 is mostly found in fish products. But, there are plant sources of these fatty acids. Numerous studies claim that the introduction of omega 3 fatty acids more efficiently if they have a vegetable origin. For example, flaxseed and flaxseed oil are particularly rich in these essential fatty acids.
Linseed - the richest natural source of omega 3 fatty acids. One tablespoon of flaxseed (15 ml) containing 6.6 grams of essential fatty acids. 30 grams of milled flaxseed provides about 3.2 grams. Linseed oil is great for seasoning sauces, vegetables, legumes. The seeds must be ground up to make the body unable to assimilate it.
Walnuts - 30 grams of walnuts provides about 2 grams of alpha linolenic acid.
Soybeans and soy products - soy contains small amounts of omega 3. One cup of soy milk contains about 0.4 grams, and 200 grams of cooked soybean seeds provides 1 gram of alpha-linolenic acid.
Green leafy vegetables - spinach, cabbage, broccoli, lettuce contain a low percentage of omega 3. However, one cup of boiled spinach satisfies the daily need of
fatty acids.
Algae - a good source of omega 3 fatty acids are the Klamath algae. They are rich in vitamin B, beta-carotene, minerals, chlorophyll and amino acids. Regulate blood sugar and blood fats, reduce bad cholesterol and triglycerides. And help in controlling hunger due to phenylethylamine, a substance that inhibits appetite.
Omega 3 - features and benefits:
Fatty acids Omega 3 are made up of three types of polyunsaturated fats. These are: dikosaheksanska acid Omega 3 fatty acids generally have a positive impact on health and immunity. They help with: problems with care,fatigue, heart problems, hypertension, inflammation, joint pain, migraines, obesity, osteoporosis, ...
Omega 3 - Possible side effects
The daily dose by weight of the fatty acid is 3 grams for adults. It should be noted that the use of omega-3 should reduce the intake of oils rich in omega-6 fatty acids (corn oil, sunflower oil). This oil should be replaced with olive oil.
However, if we exaggerate the intake may cause some side effects such as heartburn, diarrhea, nausea, excessive dilution of blood ...
