Omega 3
Omega-3 helps to reduce the risk of heart disease. This substance can be obtained naturally from marine animals such as salmon and tuna, in addition to some other types of food, and there are different types of omega-3: alpha-linolenic acid or ALA, Docosahexaenoic Acid, DHA, Eicosapentaenoic Acid or EPA.
The body can convert ALA to DHA and EPA, but not effectively, so humans have to get it from other sources. Although there is no basic standard for the amount of human omega-3 required on a daily basis, Equivalent to 500 to 1,000 milligrams per day. The following are the natural sources of omega-3.
Sources of Omega 3
- Wild rice: Some people may think that it is intended for ordinary rice, but it is intended herb known as wild rice, and this herb contains large amounts of omega-3, and a little omega-6, and for white rice and Asmar, which are in the form of large quantities of grain Of omega-6, so to get omega-3 of rice should be careful to buy wild rice.
- Walnut: Almost all nuts, including almonds and walnuts, contain polyunsaturated oils, but walnuts also contain large amounts of omega-3 and a quantity of omega-6. As with all plant species, omega-3 originates from ALA, Nut as a snack can be added to recipes as an alternative to less useful materials. Instead of using chocolate chips, walnuts can be used. Nutmeg oil can also be used. In addition to omega-3, walnuts contain metals such as magnesium, manganese, and phosphorus.
- Canola: Canadians used canola as biofuels, and it was estimated that canola contained low amounts of saturated fat, giving it excellent cold flow properties. Canola is now known to be very beneficial for heart health; it contains a high rate of omega-3, A few omega-6 canola oil can be used in frying, roasting and even in decorating the salads.
- Flaxseeds: Flaxseed also contains seed, oil, and saturated fat. Seventy percent of the fat is saturated, 60 percent of which is omega-3. Flax is an excellent source of ALA.
- Legumes: Although legumes are low in fat, about half a cup of legumes contains half a kilogram of fat. Most of these fats are polyunsaturated fats, the majority of which are omega-6, but beans contain an equal amount of omega 3 and Omega 6.