Five species of fish are rich in omega 3 fatty acids

Omega 3 fatty acids are mainly found in fish oils. Below, Xiao Bian provides you with detailed information about its nutritional effects and fish rankings rich in omega 3 fatty acids.

Omega 3 Fatty Acids Introduction

The scientific name for omega 3 fatty acids is omega-3 fatty acids, which are polyunsaturated fatty acids. The main members of the Omega 3 family are linolenic acid, EPA and DHA. The former is present in linseed oil, and the latter two are present in fish, fish oil, and seaweed. The human body cannot synthesize omega-3 fatty acids, especially alpha-linolenic acid, and it must be taken from food.

Nutritional effects of omega 3 fatty acids

1, can reduce blood triglyceride and cholesterol levels, with lower blood pressure, prevention of cardiovascular disease.

2, can inhibit platelet aggregation, prevent thrombosis and stroke.

3. Prevent inflammation and asthma.

4, lower blood sugar, prevent diabetes.

5, to prevent breast cancer and rectal cancer.

6, to promote brain cell development, improve brain cell activity, improve memory.

7, enhance the reflex of the retina, prevent vision loss.

8, to prevent dementia.

Omega 3 Fatty Fish Ranking

First place, sardines. Slim silvery fish can be eaten fresh, dried or smoked, marinated, etc., tomato sardines, onion sardines are very delicious. Each ounce contains 1950 mg omega 3 fatty acids.

Second place, salmon. Small scales with small thorns, orange-red flesh, which are delicate and delicious fish, is a classic of raw fish. Wild salmon contains more omega 3 fatty acids, which is 1060 mg in 3 ounces.

Third place, tuna. The tuna's fish is purple in color and similar in color to beef. Heme content is high, low fat and high protein. Tuna is often used for stuffing, making noodles, and mixing salads. Every 3 oz contains 900 mg omega 3 fatty acids.

In the fourth place, mussels, also known as mussels, are delicious, rich in various amino acids, and can be fried, mixed, souped, etc. Each 3 oz contains 700 mg of omega 3 fatty acids.

Fifth place, rainbow trout. China's output is larger, its color is lighter than that of salmon, and its taste is more brittle. The most common way to eat is to bake, stew, burn, etc. You can also make sashimi. Each 3 oz contains 630 mg omega 3 fatty acids.