2023-08-24 08:00:20
Benefits of Omega-3丨Omega-3 can help “invigorate Qi and strengthen the lungs”, help improve asthma and COPD! 11 recommended foods rich in Omega-3!
Benefits of Omega-3丨”Health care” has been a topic of great concern to everyone in recent years, and the most well-known health-care nutrient is the unsaturated fatty acid Omega-3, which has multiple functions. In addition to being especially beneficial to the cardiovascular system and the brain, the latest research has found that Omega-3 can also help improve lung problems such as asthma and chronic obstructive pulmonary disease.
Written by: Ray@Medical Inspire │ Source: shutterstock │ Source:American Journal of Respiratory and Critical Care Medicine、 Registered Dietitian Guo Sihui
Benefits of Omega-3丨Omega-3 can help “invigorate Qi and strengthen the lungs”, help improve asthma and COPD! 11 recommended foods rich in Omega-3!
Omega-3 (Omega-3 fatty acids), also known as omega-3 fatty acids, is a type of unsaturated fatty acids. The three most important ones are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (α-linolenic acid), which are important in cardiovascular, immune, central nervous and reproductive systems. It has the effects of lowering blood pressure, preventing stroke, anti-inflammation, reducing blood clots, lowering depression, and promoting brain development. However, Omega-3 cannot be synthesized by the human body and must be ingested from the daily diet. The World Health Organization (WHO) recommends a daily intake of 300 to 500 mg per person; the American Heart Association (AHA) recommends a daily intake of 650 to 1,000 mg.
Omega-3 Benefits
Recently, a study published in the “American Journal of Respiratory and Critical Care Medicine” (AJRCCM) showed that in addition to helping “prevent cardiovascular disease”, Omega-3 fatty acids are also essential for lung health and chronic lung diseases . The researchers conducted two studies successively, respectively conducted an observational study on 15,000 Americans, and analyzed more than 500,000 European patients. It was found that the higher the Omega-3 content in the blood, the healthier the lungs will be. The rate of decline in function will also be slower.
Omega-3 Benefits
According to researchers, inflammation can lead to decreased lung function and the development of chronic obstructive pulmonary disease. It happens that Omega-3 fatty acids have anti-inflammatory effects and are beneficial to lung health. Among them, DHA in Omega-3 is the most effective. In addition, other anti-inflammatory foods may also be beneficial, including tomatoes, spinach, kale), certain nuts, strawberries, cherries, blueberries, and others, the researchers added. Nutritionist Jill Weisenberger points out that good food sources of ALA are vegetable oils grown on land, and DHA and EPA are foods from the sea.
Omega-3 Benefits
According to registered dietitian Guo Sihui, some people don’t like to eat fish or think fish is too fishy. In addition to steaming with ginger and spring onions, they can also choose other seafood and plant foods to supplement Omega-3; some plant foods contain ALA, which belongs to Omega-3. One of the 3 fatty acids. The following 6 fish and 5 non-fish foods are rich in Omega-3. Vegetarians or those who are sensitive to seafood can choose suitable foods.
Omega-3 Benefits
11 Omega-3 Rich Foods
Omega-3-rich food 1丨Yellow croaker
Contains 2100 mg of Omega-3 per 100 grams, which is higher than salmon known by ordinary people. In addition, eating regarding 100 grams of yellow croaker can meet the human body’s demand for selenium and has antioxidant effects.
Omega-3 rich food 2丨 mackerel
Contains 2016mg Omega-3 per 100g. It is understood that mackerel is rich in vitamin B, vitamin D and various minerals, and is the cheapest choice among all foods.
Omega-3-rich food 3丨Salmon
Contains 1926mg Omega-3 per 100g. It is understood that salmon is rich in high-quality protein, which is a gift for those who gain muscle when losing weight; its rich potassium content can also help lower blood pressure.
Omega-3-rich food 4丨Sardines
Contains 1396mg of Omega-3 per 100g. It is known that sardines contain high levels of calcium and phosphorus, which help maintain bone density and health.
Omega-3 rich food 5丨 red shirt fish
Contains 820mg Omega-3 per 100g. It is understood that red shirt fish is a low-fat and high-protein fish, which is especially popular among the public. It is rich in minerals such as magnesium and potassium, which can promote cell metabolism and help maintain the functions of the skin and mucous membranes.
Omega-3 rich food 6䱽fish
Contains 820mg Omega-3 per 100g. It is understood that eating more pomfret can help prevent iron-deficiency anemia, especially for people with dull complexion, loss of rosiness, and cold hands and feet.
Omega-3-rich food 7丨Squid
Contains 488mg of Omega-3 per 100g. It is understood that squid contains high-quality protein and various amino acids needed by the human body, which can relieve fatigue and improve liver function, and its nutritional value is no less than that of meat such as beef.
Omega-3 rich food 8丨Oyster
Contains 391mg of Omega-3 per 100g. It is understood that every 100 grams of oysters can provide 100% of the daily vitamin B12, zinc and copper, more than 75% of selenium and vitamin D, which can help strengthen the immune system, and it is a low-calorie food.
Omega-3-rich foods 9丨Chia seeds
Contains 2136mg ALA per 1 tablespoon/12g. It is understood that Chia seeds are rich in water-soluble fiber, which can help blood sugar to stabilize and not easily fluctuate. It is a very good food for diabetics or people who need to control blood sugar; moreover, Chia seeds contain calcium The proportion is higher than that of milk, suitable for pregnant women who have just given birth.
Omega-3 rich food 10丨Walnut
Contains 257 mg ALA per 1 oz/30 g. It is understood that walnuts are known as “one of the four major nuts” and can provide sufficient calories, a good source of protein and rich fiber. The content of vitamin B and vitamin E in it is very rich, and it can also benefit cardiovascular, boost mood, Promotes brain health.
Omega-3 Rich Food 10丨Flaxseed
Contains 2350mg ALA per 1 tablespoon/10g. It is understood that flaxseed has a lot of fiber and protein, and is low in calories, so many people who lose weight or have a low-carbohydrate diet will use it to replace rice, bread and other cereals to fill their stomachs.
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