The 6 types of wonderful plants that we are going to talk about Which can tell that With Omega-3 essential fatty acids In high amounts, not allergic to sea fish, ever important, also safe from toxic chemicals and 100% as well.
1. Perilla frutescens seeds
Sesame seeds or Sesame seeds have names like sesame seeds. But not in any family of sesame in any way Instead, it is a medicinal plant that belongs to the same family as basil, basil. Is in Asia and of course is a lot of plants grown in the northern region of Thailand as well Perilla seeds Considered as a precious plant in Thailand that is rich in many nutrients. Especially the highlight is essential omega-3 fatty acids that contain up to 54%, or about 9,000 milligrams per 1 tablespoon.
One research The experiment was performed by 20 elderly people to consume sesame oil instead of soybean oil. The result is that all 20 seniors have omega-3 amounts. The type of alpha linolenic acid (ALA) doubled And the long-term result is alpha linolenic acid (ALA), converted into EPA and DHA, resulting in omega - 3 Both of these species have increased. And the body can be utilized effectively
With a pleasant aroma and taste that is easy to eat, sesame seeds can be eaten in a variety of ways. But for the oil form, it is advisable to take it in the form of cold-pressed oil because sesame oil Is an oil that has a composition of highly unsaturated fatty acids Therefore not resistant to heat If heated, it will create free radicals. Causing the risk of disease
Summary: 1 tablespoon of sesame seeds (about 15 grams) consists of Up to 9,000 milligrams of Omega-3 essential fatty acids, equivalent to 563–818% per omega-3 That you should receive per day
2. Sacha inchi
Just the shape of the seed is outstanding. For the Inca star bean That the seed has a beautiful shape like a 5-pointed star, and not just has a beautiful seed shape And interesting only The value of nutrients is equally interesting. Because there are many benefits Especially The antioxidant type of tocopherol And essential omega-3 fatty acids With more than 50% or about 8,400 milligrams per 1 tablespoon
There is one research Have studied the role of Inca star beans on the body and found that regular consumption of Inca Star beans Will reduce the risk of cardiovascular disease, including helping to reduce blood sugar levels Helps to increase relaxation And clear the brain. It also has anti-inflammatory effects in the body as well.
For eating Incas peanut stars Can be done in many forms, such as roasted seeds (should not eat raw seeds), used as salad oil Or mixed together in smoothies
And to be in line with the lifestyle of most people today who live their lives against time Focusing on convenience, we began to see the inventor. And make products To meet the lifestyles of consumers today, such as the oil extracted from the beans Incas that come in the form of softgel capsules Is considered a good option Suitable for people who don't have time. But do not want to miss adding important nutrients to the body like Omega-3 In order to nourish the nervous system And the brain is clear every day
Summary: 1 tablespoon (20 grams) of Inca star beans will consist of Up to 8,400 milligrams of Omega-3 essential fatty acids, equivalent to 525–763% per omega-3 That you should receive per day.
3. Chia Seeds
The first plant group that is becoming popular among health lovers. Because of the many benefits that exist in chia seeds Especially remarkable in terms of protein and fiber, which makes many people admire. Turned his attention to chia seeds By mixing in food, candy or beverages To increase protein And fiber for the body. And another important thing that is not mentioned at all is the essential fatty acids Omega-3
From nutritional information, it was found that Only 28 grams of chia seeds contain omega-3 amounts of up to 4,915 milligrams, which is more than the omega-3 content. That we should receive per day. Normally, the amount of omega-3 For a group of people aged 19 years and over, women should receive an amount of 1,100 milligrams per day. And men should receive a dose of 1,600 milligrams per day.
However, one research has found that Regular consumption of chia seeds Will help to reduce the amount of triglycerides Reduce blood sugar values And reduce inflammation in the body The other research has found that Chia seeds can help increase HDL cholesterol to the body as well as increase omega-3 fatty acid levels. In the blood as well
Summary: Only 28 grams of chia seeds contained Omega-3 as high as 4,915 milligrams, equivalent to 307–447% per omega-3. That we should receive per day
4. Hemp Seed
When talking about plants called hemp, there may be some groups that are not familiar yet, but do you know that this plant is considered a source of good protein. And minerals such as magnesium, iron and zinc. In hemp seeds Comprising approximately 30% of oil which is rich in Omega-3 essential fatty acids With 28 grams of hemp seed containing Omega-3 essential fatty acids up to 6,000 milligrams
From one research Bringing hemp seeds to experiment with animals And found that Omega-3 derived from hemp seeds Good for the heart Helps prevent the occurrence of blood clots. And helps restore the heart After a heart failure We can add hemp seeds to food easily with a variety of menus, such as topping on smoothies. Or your favorite cup of yogurt Garnish on dessert. Or as a topping for our favorite beverages, too. In addition, the hemp seeds also have the form of oil We can then use it to make salad oil just a drop or pour a small amount into food. Helps increase the novelty And nutritional values as well
Summary: Hemp seed contains 28 grams, consisting of Up to 6,000 milligrams of Omega-3 essential fatty acids, which is equivalent to 375–545% per omega-3 amount. That you should receive per day
5. Walnuts
For walnuts are classified as nuts. Which would be a favorite among many people for sure, right? Already know? That in the walnut seed Contains up to 65% of the unsaturated oils and is also rich in Very high in essential omega-3 fatty acids from 1 part walnut or 28 grams consisting of 2,542 milligrams of omega-3, which is sufficient for omega-3 intake That you should receive each day
There are many researches studying the properties of walnuts, including animal experiments. By allowing animals to consume walnuts on a daily basis From the research, it was found that Consumption of walnuts Contributes to the maintenance of the nervous system and brain, resulting in a learning system. And better memory. In addition, there are many other studies that confirm that walnuts contribute to the development of the brain. Part of memory And helps reduce stress in rats suffering from Alzheimer's disease
Summary: 28 grams of walnuts will consist of Approximately 2,542 milligrams of Omega-3 essential fatty acids, equivalent to 159-231% per omega-3 content. That you should receive per day
6. Flaxseeds
Flax seed is another plant that has protein. And high fiber Including minerals magnesium and manganese. The important nutrients such as Omega-3 essential fatty acids that are no less in front of other plants, because only 28 grams of flax seeds contain up to 6,388 milligrams of omega-3.
A variety of research studies have confirmed that flax seed and flax seed oil Is an important aid in reducing blood cholesterol Helps to lower blood pressure. Especially in people with high blood pressure In addition to the outstanding benefits The taste is also interesting. Due to flax seeds Tastes like beans And has a mild aroma, therefore making flax seeds Became a popular plant among vegetarians By flax seed Can be used as a component of breakfast Mix them in cereal, oatmeal, salad, or hot soup.
Summary: 28 grams of flax seed will contain Up to 6,388 milligrams of Omega-3 essential fatty acids, equivalent to 400-580% per omega-3 amount. That you should receive per day.
