Foods rich in omega-3 are excellent for the functioning of the body, including the brain, so their consumption can help improve memory, being beneficial for studies and work, in addition, these foods are also anti-inflammatory, so they can be included in the treatment of diseases such as rheumatoid arthritis or tendinitis to prevent the reduction of chronic inflammation , and may even be used as a therapeutic supplement for depression.
The recommendation of the level of omega-3 to be ingested daily will depend on the age and gender of the individual, as well as whether it is associated with heart disease or inflammation.
- Omega-3 is easily found in fish and its highest concentration is found in water.
- So it should not be removed when ingesting this food.
- To keep omega 3 in food it is important that they are cooked at high temperature and do not fry.
The following table contains some examples of foods rich in omega 3 with their respective song:
Benefits of eating omega 3 daily include
Omega 3 is subdivided into parts, one wide and one short. The greatest benefit and potential for the body is the wide range of omega-3s, which are mainly found in deep-sea fish, as mentioned above.
The recommended daily dose of omega 3 varies by age and gender, as shown in the following table:
Foods such as butter, milk, bread and bread can be fortified with omega 3 and are a great way to increase consumption of this anti-inflammatory nutrient.
However, the quality and price of omega-3s in these foods remain very high, so it is important to keep the consumption of naturally nutrient-rich foods as well as salmon, sardines and even yogurt. Chia seeds, to consume at least, twice a week.
In addition, it is also possible to use omega 3 supplements in capsules, which should preferably be ingested under the direction of a nutritionist or doctor.