Omega-3 not for nothing call irreplaceable, our organism needs them, but can't independently develop. It means that it is possible to receive them only from the products eaten. An omega-3 are nonsaturated fats which play an important role in functioning of a brain, they help to reduce inflammation in an organism and reduce cholesterol.
Initial symptoms of deficiency – blood circulation violation, dryness of skin, a memory impairment and fatigue. The deficiency is a widespread problem in spite of the fact that the foodstuff containing an omega-3 is very available to everyone. To avoid deficiency of these acids, it is necessary to add to the diet some of the following ten products with high content irreplaceable an omega-3.
Cauliflower
Most of people associate fish with an omega-3, but there are also vegetable sources of these nutritive matters. A cauliflower – available vegetable, for addition in a diet. It also contains magnesium, ниацин and potassium which will help to keep health of your heart.
Nuts
One more source an omega-3 — nuts. They can be added to a diet on snack, strewing with nuts salads or adding them to any dishes. Among them: black fox, walnuts, peanut and cashew.
Chia seeds
The spoon of seeds of a chia will give a good charge an omega-3. You can add these seeds to salads, yogurts, flakes for a breakfast or to cocktails. They provide a healthy dose of protein, cellulose, phosphorus, magnesium and calcium.
Salmon
The salmon is fish who most often is associated with an omega-3, but any fatty fish will also approach. But it is better for that to give preference to fish who is hooked in natural reservoirs.
Brussels sprout
If you look for vegetarian options for shortage control an omega-3, then the Brussels sprout will become the good choice. The Brussels sprout is also a source of many types of nutritive matters.
Vegetable oils
Soy, olive and linen oils are sources an omega-3. Cooking of food with these oils will be a great way of shortage control.
Eggs
If to trust some sources, then home-made eggs actually contain in 7 times more of fatty acids, than usual store, and they aren't much more expensive.
Flax seeds
Source the omega-3, is also a flax seed. But if you are going to use them, it is necessary to crush at first because it is very difficult to organism to digest them. It is possible to use ground seeds of a flax, adding them to cocktails, strewing with them porridge or adding to pastries.
Beef
If you love meat, then addition of fast beef in your diet will help to eliminate deficiency an omega-3. But be careful because excessive consumption of red meat can lead to other complications.
Soy
Soybeans and products from them, such as tofu and green beans — sources an omega-3. They are ideal for vegetarian or vegan kitchen as are a source of protein and cellulose.