4 types of seeds rich in Omega-3 good for health

The role of Omega-3 in health

MSc. Dr. Nguyen Van Tien, National Institute of Nutrition, said that Omega-3 is a group of fatty acids, in which DHA and EPA participate in the formation of brain structure and function. ALA is an Omega-3 fat that is no less valuable than DHA and EPA. When entering the body, ALA will be converted into DHA and EPA according to demand, helping to provide energy and is the raw material for building brain structure, protecting the brain, and increasing neurotransmitters.

Omega-3 is not only good for the skin, helps sleep better, helps the brain develop but also reduces the risk of cancer, reduces blood fat in the liver. Supplementing Omega for the body is necessary.

Omega-3 has two sources: plant and animal. However, Omega-3 cannot be stored and must be supplemented daily through food.

Omega-3 rich nuts are good for health

According to Dr. Tien, plant-based Omega-3 is abundant in vegetables and nuts. Below are Omega-3-rich nuts that you can add to your daily diet:

- Flaxseed:Flaxseeds are small, brown or golden-colored seeds that are commonly used as additives and oil. Rich in good fats, flaxseeds are also a good source of omega-3s. Flaxseeds are also considered a perfect food for vegetarians because they provide a lot of fiber, vitamin E, and magnesium.

- Chia seeds:In 100g of chia seeds there are 4,915mg of omega-3 and 1,620mg of omega 6. Chia seeds contain rich amounts of calcium, phosphorus, and protein, chia seeds are also very suitable for gym goers.

- Walnuts:In addition to the rich amount of omega (in 100g of walnuts there are 9,079mg of omega-3, 38,092mg of omega-6), walnuts are also very nutritious, rich in fiber and copper. Note, when eating walnuts, do not remove the outer membrane because it contains many antioxidants.

- Legumes:Green beans, black beans, peas, and peanuts are rich in omega-3.