13 omega-3-rich foods that could help reverse the clock on ageing

Whenever I question health and nutrition experts, I’m putting a point of asking their essential supplements, and almost always highlights foods and supplements rich in omega-3. These beneficial polyunsaturated fats, mainly derived from alpha-linolenic acid (ALA), are celebrated for their antioxidant and anti-inflammatory effects. Omega-3 support a range of health benefits, from heart and brain function to joints, eyes and skin health. They are also known to strengthen the immune system, reduce anxiety, improve sleep quality and can help protect against conditions such as heart disease, arthritis and Alzheimer’s disease. In short, they are vital molecules for our well-being.

These essential omega -3 fats – in particular EPA (Eicosapentaenoic acid) and DHA (docosahexaenoic acid) – are particularly important for our body because they cannot be synthesized naturally. Instead, they must be obtained via food sources, such as fish oil, krill oil or, ideally, foods rich in omega-3. Specialists recommend consumption of at least 250 milligrams of EPA and DHA daily to support health, from reducing inflammation to strengthening heart and brain. However, omega-3 levels are often low in the typical Western diet, which tends to be richer in omega-6 and omega-9 fats which can have pro-inflammatory effects. For a more balanced and anti-inflammatory effect, experts suggest increasing omega-3 intake through a diet or quality supplements.

To increase your omega-3 intake, prioritize foods rich in EPA and DHA, mainly found in fatty fish such as salmon, sardines and mackerel. Only two portions of these fish per week generally provide enough to respond to the recommended daily contribution. Omega-3s are also present in sources based on plants such as nuts, flax seeds and chia seeds, which contain alpha-linolenic acid (ALA). Although the ALA can convert into EPA and DHA in the body, this conversion is limited to around 15%. By including both animal and vegetable sources of omega-3 in your diet, you ensure regular supply of these essential fats for the heart, the brain and the overall health.

13 foods rich in omega-3

1 mackerel

Part of the fodder fish, and although considered a “poor” fish, the mackerel is filled with nutrients: 100 grams contains around 500% of the recommended daily contribution of vitamin B12 and 130% of that of selenium. In addition, it provides up to 4,580 milligrams of omega-3 in the form of EPA and DHA per 100 grams. This dense oily fish of proteins, omnipresent in the Mediterranean and in certain parts of the Atlantic, has a rich flavor and a butter texture and is quick to cook on the grill, in the oven or in a saucepan.

2 salmon

Omnipresent in the stories of food influencers, salmon is the last food of anti-aging beauty. It contains, among other things, vitamin D, vitamin A, vitamin B12, minerals such as potassium phosphorus and magnesium, and 2150 milligrams of EPA and DHA per 100 grams. If available, provide it fresh and steam it slightly, because omega-3s are sensitive to heat. If you like raw fish, take advantage of it like sushi or sashimis, and if you prefer to smoke, choose it wild and good quality.

3 herring

These blue fish, which are abundant in the North Atlantic and the northern sea of ​​Europe (and in particular Norway), are rich in nutrition and a fantastic source of omega 3: 100 grams contain up to 2150 milligrams of EPA and DHA. They are also rich in selenium and vitamin B12. Often commercially precuut, smoked or marinated, they lend themselves to the preparation of salads such as herring beet and the red onion salad, or the orange, fennel and herring salad.

4 chia seeds

These small seeds are breakfast pudding stars and dessert recipes loved by celebrities like Meghan Markle. They are rich in protein, essential and mineral amino acids such as selenium, manganese and magnesium. And they contain 5050 milligrams of omega-3 for 28 grams, in the form of ALA (Linoleic alpha acid). The easiest way to make sure you take advantage of the advantages of Chia seeds? Add a teaspoon to your morning protein shake.

5 linseed oil

The linseed oil is among the best food sources of alpha-linolenic acid (ALA): a tablespoon of linseed oil contains 2350 milligrams of anti-inflammatory ALA. This oil is also rich in protein, minerals and lignans, phytochemical complexes with antioxidant properties. Consume it in the salads and soups. Dip the sourdough bread with croutons. And you can even use it as a compress to hydrate your hair.

6 sardines

These small fish, especially when consumed whole, are a nutrient center: they contain vitamin D Fralaltro, selenium and vitamin B12. In addition, 150 grams of canned sardines provide 1463 milligrams of EPA and DHA. Eat them on a barbecue, as is done almost everywhere in Portugal, or buy them in canned and add them to the salads instead of the tuna.

7 nuts

What are the nuts for? Rich in vitamin E and minerals such as copper, manganese and potassium. Iron and phosphorus, they also contain 2570 milligrams of ALA for 28 grams. Grush between meals, cut them into salads and use them to make an unusual pesto; You will have brighter skin, a more peaceful sleep and even a clearer memory.

8 oysters

If you have the opportunity and your credit card allows it, enjoy some oysters from time to time. These seafood rich in nutrients contain ALA as well as EPA and DHA: 6 oysters provide 329 milligrams. In addition, they are an excellent source of zinc, essential in winter to stimulate the immune system, copper, selenium and vitamin B12 essential for the nervous system.

9 hemp seeds

Adopted by vegetarians and vegans as a source of complete protein (they contain all essential amino acids) Hemp seeds are a bomb of nutrients such as vitamin E and minerals such as potassium, magnesium, calcium, iron and zinc; And they are really a superfood, also beneficial for skin disorders such as eczema. It is also remarkable its omega-3 content: 6 tablespoons contain 6703 mg of ALA.

10 algae

Antioxidants, anti-inflammatory drugs, anti-aging and anti-cancer, algae are a superfood that we should eat regularly. They are also a rare plant food which contains both EPA and DHA, in quantities which vary from one type of algae to another. Include them in soups, crumble them on salads and rice, wrap them to create homemade sushi and, in the absence of others, take them in spirulina or chlorella or powder tablets to add to your morning smoothie.

11 fish oil

Yes, it is more a supplement than a food, but the fish oil is this girl with regard to omega-3. Made from the fabric of fatty fish (like those above), fish oil is only straight and powerful thing filled with a mixture of fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil supplements get a bad rap because sometimes they can leave a taste with fish, but our editor has taken This brand For years and swears, there is absolutely no flavor.

12 caviar

Fantasy and functional. Although caviar (alias fish eggs) does not seem to be healthy, it actually has both vitamins and minerals like omega-3 fatty acids, as well as vitamin B12, selenium and iron. This dish, like others, is a question of moderation, especially because of the way you consume it – on a butt or a Belinni – therefore 1 to 2 tablespoons is all you need.

13 soy

A versatile endless food, soy is delicious like Edamame and Tofu rich in protein. Soy has alpha-linolenic acid (ALA), an omega-3 oil type. Add them to each meal – or even the preparation of your food in soy oil – adds nutrient to dishes.

This article appeared for the first time in vogue.it

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