5 Foods High In Omega-3

Omega-3s are vital because they are a building block of the cell membrane. Adequate intake reduces the symptoms of high blood pressure, depression, attention deficit hyperactivity disorder and joint problems.


 

Nuts
Out of all kinds of nuts, walnuts contain the most omega-3 and fiber, protein and iron. As with soy, the ratio of omega-3: omega-6 is at the expense of the more useful, which is why it is not desirable to consume walnuts indefinitely. Of the known species, black walnut is the richest in omega-3 - 30 grams of nuts contain about 500 mg of useful acids, which is equal to half of our daily needs.
Walnuts can be consumed alone and in combination with other products, which give a specific pleasant taste - pastries, jam, salads, tarator. However, experts recommend that due to their high caloric value to be combined with lower-calorie foods - for example, pumpkin with more vegetables, slightly ground peels and nuts without sugar or other fruit desserts, in which part of the fruit predominates.


Fish, salmon, seafood
The easiest way to provide omega-3 is by eating oily fish. Salmon is the species that has the highest acid content. Followed by anchovies, palps and herring, as well as seafood - shrimp, crabs, mussels and oysters.
One serving of salmon, about 90 g, provides nearly 2 g of omega-3, which is even more than the recommended amount per day. However, unlike products such as soy and walnuts, salmon, as well as all other seafood delicacies, can be consumed without fear - the amount of omega-6 is negligible. This means that fish and seafood can be consumed as a product that balances the ratio between omega-3 and omega-6 in general in the diet, compared to all other products we consume. Fish also contains useful proteins and minerals . 
Unfortunately, omega-3s are sensitive to light, temperature and oxidize. This means that fish that is raw is useful. If you do not like raw fish, roasting and cooking it is preferable to frying.

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Regarding dietary supplements - it is preferable to take during meals, as it is possible to irritate the stomach. There are concerns that they may contain dangerous amounts of ingredients such as polychlorinated bifinyls, organic chemicals that are toxic.

Flaxseed
The best source of omega-3 is flaxseed oil. Flaxseed has been used in nutrition and medicine since ancient times. It is a well-known laxative. Today it is used as a means of preventing high cholesterol and cardiovascular diseases.
One tablespoon of flaxseed contains about 1.6 g of omega-3, and one tablespoon of flaxseed oil - 7.2 g.
Flaxseed is low in omega-6, so it can be taken to balance the diet.

Flaxseed contains alpha-linolenic acid (ALA), which is different from the fatty acids contained in fish - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to experts from the World Health Organization, the recommended dose of eicosapentaenoic acid is between 300-500 mg, docosahexaenoic acid - 800-1100 mg. The recommended intake of ALA is 800-1000 mg. 

To preserve the properties of linseed oil, it should be stored in the dark, in glass and in the cold, maybe in the refrigerator. Tight closure is mandatory to avoid oxidation of the product. It can also be used as fat in salads or ready meals, but not subjected to heat treatment or hot foods.