We must be aware that thanks to the high amounts of Mercury found in blue fish and seafood, it is sometimes not recommended to eat these foods repeatedly. However, we can not leave the body without these important fatty acids that bring many benefits to the body (especially our precious Omega 3) and are sometimes even used as medical treatments or extra supplement in an athlete.
In view of the impossibility of removing the Omega 3 (in addition to the others Omega), we find it necessary to obtain this nutrient by other means, and it should be noted that one of the most reliable and reliable sources of Omega 3 in nature are the seeds. This one have high amounts of Fatty Acids and no mercury on them
Seeds, in most cases, contain more or less omega 3 fatty acids. While all are beneficial for treating dyslipidemia and preventing cardiovascular events, it is interesting to know which seeds provide the most omega 3.
As Omega 3, Omega 6 and Omega 9 are known, they have great health benefits, helping to lower cholesterol, triglycerides and protecting the heart. These fatty acids can be found in fish such as salmon and sardines, https://3omega3.it/3omega3.it but also found in some seeds.
Seeds that contribute Omega 3, Omega 6 and Omega 9
– Seeds of Chia or Salvia Hispanic: is a plant of Mexican origin of small seeds that have a high concentration of omega-3 alpha-linolenic acid.
– Seeds of Flaxseed: Flaxseed and flaxseed flour are extracted from the seed, which contains large amounts of Omega 3, Omega 6 and Omega 9 fatty acids.
– Seeds of Salvia Sclarea, Clary, or Clary Sage: these seeds produce one of the best oils, containing about 50% of Omega 3 and Omega 9.
– Cannabis Seeds: contains a balanced percentage of Omega 3 and Omega 6.
– Aoyama seeds: they provide a good amount of essential fatty acids like Omega 3 and Omega 6.
– Seeds of Quinoa, Quinua, Quinoa or Kinwa: Contains a high level of fiber and Omega 3 and 6.
The ideal is to integrate some of these seeds into the daily diet to get a good daily intake of omega 3, 6 and 9.
Omega 3 content of the main seeds
Chia: 6.66 gr./100 gr. Of seeds.
Linseed: 6.32 gr./100 gr. Of seeds.
Quinoa 8.35 gr./100 gr. Of seeds.
Amaranth: 4.2 gr./100 gr. Of seeds.
Although, according to these data, quinoa is the seed that most contributes omega 3 all possess these fatty acids and therefore are beneficial to lower cholesterol, triglycerides and prevent cardiovascular complications. Ideally, you can vary your meals and use several of these seeds to have a good daily intake of omega 3.
If you are interested in natural cooking to prevent dyslipidemia, you can incorporate into your diet preparations containing these seeds; Such as spinach and amaranth omelet, pumpkin stuffed with quinoa, vegetarian rice with chia, oatmeal and linseed cookies, among others.