Whenever it comes to health and health supplements, there is a mention of various types of vitamins and minerals. If you are tired or unable to sleep or laziness and stress, then maybe someone has advised you to take Omega 3 and Omega 6. Just as proteins, carbohydrates, etc. are needed to keep the body healthy, in the same way omega-3 fatty acids are also very important for our body.
A new study published in The American Journal of Clinical Nutrition found that people who consume foods rich in omega 3 and omega 6 (but especially omega-3) live longer.
What are omega-3 and omega-6 fatty acids?
Omega-3 and omega-6 fatty acids are essential fatty acids that the body cannot make, so experts recommend eating foods that are rich in these elements. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA).
What are the health benefits?
Omega-3 fatty acids and omega-6 fatty acids are both essential to our health, but omega-3 fatty acids also help prevent blood clots, improve blood lipid levels, and lower blood pressure. Researchers say that the consumption of omega-3 reduces inflammation or inflammation in the body and may also protect against some types of cancer.
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Including omega-3 fatty acids in the diet is also a good option for older people. Not only this, it is also effective in reducing depression and if you are troubled by not sleeping at night, then its consumption can benefit you a lot. At the same time, omega-6 is not only good for heart health, but also balances the sugar level.
How to include omega 3 fatty acid in diet?
Omega fatty acids are present from vegetarian to non-vegetarian food. In the study, we are telling you about the foods that experts advised to include in the diet.
Sunflower seeds have antioxidant, anti-inflammatory properties. Sunflower seeds and oil are sources of omega-6, and they also provide you with fiber, protein, vitamins. You can consume them for breakfast or with salad.
It is a good source of omega-6 fatty acids and helps in the prevention of heart disease. It is also helpful in stabilizing blood sugar in the body.
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Salmon Fish Trout, Tuna
omega 3 fatty acid is important for your health
As a source of omega-3 fatty acids, cold-water fish contain more healthy fats, or omega-3 fatty acids. According to the US Dietary Guidelines, at least 8 oz of seafood should be consumed a week. Adding tuna or salmon to a salad is a great option.
Pumpkin seeds contain both omega-3 and omega-6 fatty acids. In addition, pumpkin seeds contain fiber and antioxidants that are good for heart health and digestion.
Omega 3 fatty acid is important for your health
Two tablespoons of almonds provide about 3.4 grams of omega 6 fat, which helps control cholesterol in the body.
Flax seeds are rich in omega-3 fatty acids. You can consume these seeds with milk or smoothie.
Chia seeds contain the omega-3 fatty acid, alpha-linolenic acid, or ALA. It is considered very good for heart health. If you want, you can consume them with water or as a shake.
Walnut Walnuts are very useful for health. Its consumption not only increases memory, but the omega 3 fatty acids present in it are also good for the nervous system. Walnuts can also be consumed like this and can also be used in salads, cookies and shakes.