4 types of nuts rich in Omega-3 that are good for your health.
Adding Omega-3 rich nuts to your daily diet is an effective and natural way to improve your health. Here are four types of Omega-3 rich nuts.
The role of Omega-3 in health
According to MSc. Dr. Nguyen Van Tien from the National Institute of Nutrition, 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 fatty acid that is just as valuable as DHA and EPA. When entering the body, ALA 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.
Omega-3s are not only good for the skin, help improve sleep, and aid brain development, but they also reduce the risk of cancer and lower blood fat levels in the liver. Supplementing the body with Omega-3s is essential.
Omega-3s come from both plant and animal sources. However, Omega-3s are not stored in the body, so they must be supplemented daily through food.
Nuts rich in Omega-3 are good for your health.
According to Dr. Tien, plant-based Omega-3s are abundant in vegetables and nuts. Below are some Omega-3-rich nuts you can add to your daily diet:
- Flax seeds:Flax seeds are small, brown or yellow seeds, commonly used as an additive and in oil production. Rich in healthy fats, flax seeds are also a good source of omega-3s. Flax seeds are also considered a perfect food for vegetarians because they provide plenty of fiber, vitamin E, and magnesium.
- Chia seeds:100g of chia seeds contain 4,915mg of omega-3 and 1,620mg of omega-6. Rich in calcium, phosphorus, and protein, chia seeds are also very suitable for gym-goers.
- Walnuts:Besides being rich in omega fatty acids (100g of walnuts contains 9,079mg of omega-3 and 38,092mg of omega-6), 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:Mung beans, black beans, peas, and peanuts are rich in omega-3 fatty acids.