2023-10-12 04:00:00
Omega-3 fatty acids are important for the body and for health in general. They provide benefits to heart health, mental health, skin, bones, among others.
There are three main variants: α-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Cold-water fish, such as salmon, are rich in EPA and DHA, while plant sources such as flax seeds, canola oil, and walnuts contain ALA.
Health organizations recommend that healthy adults consume between 250 and 500 milligrams of EPA and DHA per day.
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Nuts have a high antioxidant power in the body.
For alpha-linolenic acid, or ALA, the adequate intake is 1,600 mg for people assigned male at birth and 1,100 mg for people assigned female at birth, according to the National Institutes of Health.
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Several common sources of omega-3 are fish, such as tuna, salmon, anchovies, nuts, seeds, among others, as mentioned in an article by Web MD.
Since the body cannot generate these types of acids on its own, ingestion of them through food or supplements is required.
Walnuts, a dry fruit rich in omega-3
Walnuts are an excellent source of essential nutrients, including iron, zinc, potassium, selenium, phosphorus and magnesium.
They are also rich in vitamins B1 and B3, and contain a significant amount of omega-3, surpassing salmon in this regard.
Of all the nuts, so called because they have less than 50% water, it is the only one that provides a significant amount of omega-3.
Consuming this food has several benefits such as:
Promote proper bowel function Relieve constipation Maintain blood vessel health Reduce inflammation Regulate blood pressure Reduce risk of type 2 diabetes Control weight Decrease risk of blood clots Reduce levels of unhealthy cholesterol (LDL) ) Reduce triglycerides
There are several types of nuts, but the most common are pecan, macadamia, Brazil, Castile, and Indian nuts.
The amount of omega-3 in walnuts
Nuts are very nutritious and packed with fiber. According to a scientific review by the specialized portal ‘Healthline’, it is better to eat them with the skin, where most of the phenolic antioxidants are found. Its omega-3 content is 2,570 mg of ALA per ounce (28 g), or regarding 14 walnut halves. Salmon, for example, has 2,150 mg of EPA and DHA combined in 3.5 ounces (100 g).
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Regarding the frequency of consumption, you should be careful, because although most of it is healthy fat, the calories add up.
“Adults should aim to eat approximately 4 to 6 servings of unsalted nuts per week as part of a healthy diet. For children, serving recommendations vary by age,” advises the Mayo Clinic. and adds that it is best for them to be raw or dry roasted, rather than fried.
Remember that before adding a food to your diet you should seek the advice of a health professional to avoid side effects such as possible allergies.
DIGITAL SCOPE EDITORIAL
WITH INFORMATION FROM EL UNIVERSAL – GDA
TIME
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