Omega-3 fatty acids Important for cardiovascular health Reduce the chance of developing triglycerides Reduce blood pressure, reduce inflammation and reduce acute arterial thrombosis.
also helps nourish the brain reduce cell inflammation Prevents breast cancer, colon cancer, prevents Alzheimer’s disease, rheumatoid arthritis, depression, ADHD, allergies and many other diseases.
vegan do not eat meat can choose to eat Vegetables with Omega-3s It’s a healthy choice.
Brussels Sprouts (Credit: thekitchn.com)
research found Omega-3 fatty acids play an important role in anti-inflammatory of cells The human body has approximately 37.2 trillion cells. and will deteriorate and die 60 billion cells a day which is the cause of the deterioration of the body and aging
When there is anti-inflammatory food for cells Helps to create new cells to replace thus helping to slow down aging ready to promote good health
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vegan who do not eat protein from meat will find Omega-3 fatty acids Where from? Also, people with seafood allergies, crabs, fish, shrimps, shellfish, and people who don’t have the resources to eat salmon, tuna or deep-sea fish. therefore must be substituted Fruits and vegetables rich in omega-3 fatty acids Delicious food, easy to find and affordable.
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website eatingwell.com compile Vegetables with Omega-3s namely Flaxseeds, walnuts, seaweed, soybeans or edamame, red beans, chia seeds, hemp seeds, Brussels sprouts, avocado and canola oil.
can also eat vegetables Phytonutrients antioxidant thatnecessary for health
Chia seed pudding (Credit: thespruceeats.com)
Omega-3 fatty acids The body cannot produce itself, so it must be obtained from food. Women need 1.1 grams per day, men 1.6 grams.
Divided into 3 types: EPE, DHA and ALA fatty acids (Alpha-Linolenic Acid) Type 1+2 found in deep-sea fish, oysters, crab, type 3, found in nuts, seeds, canola oil and cruciferous green vegetables.
Vegetables with Omega-3s that are easy to find in Thailand, inexpensive, such as
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Red beans : Anthocyanin in red beans as an antioxidant prevent cell degeneration lower cholesterol Reduce the risk of cardiovascular disease Nourish the nerves and brain Contains protein and magnesium, and fiber to prevent colon cancer. Helps excretion and excretion of toxic residues.
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½ cup red beans Contains approximately 0.10 g of ALA omega-3 fatty acids.
How to eat : Red beans can make a variety of savory and sweet dishes. Red bean paste is a national dessert of Japan. Or make soup, add salad, stir-fry, boil, and steam.
(Credit: medicalnewstoday.com)
Walnuts : amount ½ cup contains 3.346 g of ALA omega-3 fatty acids, oil and brain nuts. Rich in vitamin E, melatonine, polyphenols, antioxidants. Helps reduce bad cholesterol Reduce inflammation from cardiovascular disease Prevent Alzheimer’s and Cancer
How to eat : Eat walnuts with salads, add pasta, make bread, cookies and pastries.
Flax seeds (Credit: medicalnewstoday.com)
Flax seeds : (Flax, Linseeds) Hemp seeds, flax fibers are used. The seeds contain omega-3 and omega-6 fats and have been a human superfood since the Babylonian times. Europeans consider it a tonic food. Both oil and seeds are used. help preserve food make food smell delicious and high in fiber
Hemp seeds salad (Credit: inthekitch.com)
How to eat : Flax seeds prevent various diseases. The cooking method should not be heated above 60 degrees and should be finely ground. Eat no more than 5 tablespoons per day.
other plant seeds such as Chia seeds, Hemp seeds Hemp seeds are also found in plants that contain omega-3 fatty acids. How to eat like flax seeds
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Edamame : or Edamame Is soybean pods (Green Soybean) originated from China. Japan has developed and improved the breed until the seeds are 2 times bigger than normal. It is a valuable food for Japanese people.Omega-3 fatty acidsvitamins B, C, K, beta-carotene, protein, folate and fiber.
1.5 grams of soybeans contain approximately 0.3 grams of omega-3 fatty acids.
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seaweed : There are approximately 320,500 species of algae in the world, such as Algae (LG), which is found in freshwater and marine waters. Seaweed, also known as seaweed, is a type of algae found in shallow waters over 100 meters and is divided into more than 10,000 species.
Noriban Avocado (Credit: onegreenplanet.org)
How to eat : Almost all algae (Seaweed, Nori, Spirulina, Chlorella) contain different amounts of EPA and DHA fatty acids. Can cook a variety of food such as sprinkle rice, ramen, add salad, make sushi, cook curry, boil soup, make pancakes, cookies, snacks.
Brussels sprouts contain omega-3 fatty acids (Credit: Sebastian Coman on Unsplash)
Brussels sprouts : Brussels Sprouts Contains vitamins C, K, which reduces the risk of cardiovascular disease. ½ cup of fresh Brussels sprouts contains 44 mg of ALA fatty acids.
How to eat : Boil, stir-fry, steam, make salads, make pasta, make vegetables, add soup, bake cheese.
Pasta made with spinach (Credit: recipe30.com)
Green leafy vegetables : havingOmega-3 fatty acids such as spinach 100 grams contains regarding 370 milligrams of omega-3 and cruciferous vegetables such as Cabbage, Cauliflower, Broccoli also have omega-3 in different quantities The way of eating to eat in rotation alternately will be delicious and not monotonous.
Blueberries contain omega-3 fatty acids (Credit: pxfuel.com)
Berries : containing omega-3 fatty acids such as blueberry 100 grams contains 25 grams of omega-3, Avocado and Mango It also contains omega-3 and omega-6 fatty acids.
