The recommended daily intake of omega-3 polyunsaturated fatty acids for the body is 950 mg.
Why are omega-3s so important for health?
To maintain good health and an attractive appearance, a person needs to obtain a complete set of beneficial vitamins and minerals from food. These are best absorbed by the body, unlike pharmacy medications or dietary supplements that fill store shelves.
It is especially important to regularly provide yourself and your loved ones with omega-3 fatty acids. These substances are not synthesized in the body but play a key role in building cell membranes and blood vessels. Additionally, they contribute to the normal functioning of the nervous system, helping to avoid stress and emotional breakdowns.
According to dietitian Marina Sorokina, every adult should receive at least 950 mg of omega-3 daily.
Main sources of omega-3 fatty acids:
* fatty sea fish,
* walnuts,
* flaxseed oil,
* cod liver,
* avocado.
- A deficiency of omega-3 can lead to impaired brain function, slowed blood circulation, memory problems, and other diseases, - noted the dietitian.
How to solve this problem?
The doctor recommends replacing sunflower oil with flaxseed oil and having not only butter sandwiches for breakfast (which is the most common option) but also toasts with boiled eggs and tender avocado at least once every 2-3 days.
It is also beneficial to include herring, mackerel, and salmon in the diet. The methods of preparation - in the oven, on the grill, or in a pan - depend on your preferences. But the result will be obvious: omega-3 reserves will noticeably increase after each serving of delicious fish.
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