A complete and balanced diet helps us obtain the essential nutrients and vitamins for a healthy life, such as calcium or iron. Another of the nutrients that gives us good health are acidic grades, among which Omega 3 and Omega 6 stand out.
Today we share you 15 foods with Omega 3, which in addition to helping your baby's brain development, are also good for adults.
Omega 3: what it is and why we need it
Omega 3 is a type of polyunsaturated fat, which is considered an essential fatty acid since the body cannot produce them on its own. Therefore, we must resort to the consumption of certain foods to obtain it and thus benefit from its properties.
During pregnancy and lactation, it is important to make sure you consume Omega 3, as this baby brain development aid, improves their cognitive and neurological function and helps in the development of the nervous system.In Babies and more During pregnancy, take foods rich in omega 3
In addition to the baby's brain development benefits, Omega 3 is also good for adults, as its anti-inflammatory and autoimmune effect It could help reduce the risk of certain diseases that are characterized by inflammatory processes and diseases mediated by immune reactions. Further, helps prevent the appearance of vascular problems.
Foods with Omega 3
Fatty or blue fish are the ones that contain the most Omega 3, and among them is the Salmon, which contains between 1.5 and 3 mg percent, and which is also a source of vitamin D, calcium and potassium. We can enjoy it in a variety of baked recipes,
In addition to providing us with Omega 3, the white tuna It is a good source of protein, potassium and phosphorus. During pregnancy, it is advisable to consume blue fish three times a week, but remember that it is forbidden to consume any type of raw fish or seafood.
The sardines They are another fatty fish or blue fish rich in omega 3 and low in mercury, as well as in vitamin D, iodine, calcium and potassium. Mainly we can consume them as a delicious snack or with pasta.In Babies and more A regular consumption of fish in pregnancy has benefits for the brain and would protect against autism
Those of chia They are one of the seeds that offer the highest proportion of good fats, so they turn out to be an excellent source of plant-based omega 3. We can enjoy them at breakfast and desserts.
They are one of the main sources of omega 3 among plant foods, because they have alpha linolenic acid or ALA inside. For every 100 grams of ground flaxseed There are about 22 grams of omega 3 and they also offer protein, fiber and vitamin E as well as calcium and potassium. These seeds can be included in recipes for breads and cookies.
The almonds They are also a source of quality fats among which monounsaturated and polyunsaturated fatty acids stand out, within which omega 3 is found. With them we can prepare a crunchy oatmeal and almond muesli.
In addition to containing good quality fatty acids such as omega 3 and omega 6, the walnuts They contain fiber, antioxidants, plant proteins and valuable micronutrients. We can add them for breakfast or a sauce.
For every 100 grams of peanut butterWe can obtain 10.3 grams of Omega 3, but in addition to this, one study found that consuming peanuts during breastfeeding could help reduce the risk of the baby suffering from allergies in the future. We can use peanut butter as a butter replacement for breakfast toast, or make some recipes that include it, such as in a sauce or muffins.
Extra virgin olive oil
It is one of the healthiest vegetable oils that contains monounsaturated fatty acids. We can use extra virgin olive oil to make cookies, biscuits and to dress salads.
For every 100 grams of walnut oil, we get 10.4 grams of omega 3. We can use it to make cookies, breads and cakes.In Babies and more The 24 most recommended foods during pregnancy but which are always beneficial
He canola oil It has about 9 grams of omega 3 per 100 grams and we can use it to replace other oils to dress or saute.
In addition to being rich in omega 3, the avocado It contains vitamins A, C, D, E K, and B vitamins such as thiamine, biotin, vitamin B 12 and folic acid. We can use it as a complement to salads or toasts and sandwiches.
Like avocado, the olives They are rich in monounsaturated fats and include other nutrients such as potassium, magnesium and calcium. The easiest way we have to eat them is as an appetizer, but we can also include them in some recipes, such as a quiche or some cookies.
The only legume that offers fats, and in the soy We can find 11 grams of Omega 3 per 100 grams. We can include it in our diet in salads, hamburgers or stews.
In addition to providing nutrients such as calcium, potassium and antioxidants, the oats It is a source of good fats for the body, including Omega 3. This cereal can not only be enjoyed at breakfast, but also in cookies, breads and hamburgers.
In addition to these foods that bring us Omega 3 naturally, we can find in the market other products that have been enriched with Omega 3, such as dairy preparations, cookies, cereals, yogurt and eggs.
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