The main sources of amino acids, omega-3: Pay attention to the nuts

Today, most know that fish is rich in amino acids, omega-3, which have a beneficial effect on the cardiovascular system, skin and whole body. But the fish - not the only source of omega-3, there are many products that are useful amino acids. Enriching your daily diet such foods can significantly improve your diet and improve health.

Cod-liver

Cod liver oil is rich in omega-3, and for this reason that it had previously been used in small doses for recreation and restorative effect. Periodically, allow yourself to have cod liver oil, but in moderate doses. Moreover, in addition to benefits that are very tasty.

Rape oil

In rapeseed oil ratio of omega-3 and omega-6 approximately 1:2, whereas the recommended ratio - 1:5. If pure canola oil to go overboard, it can be mixed with other fatty oils, such as olive, which is usually regarded as neutral and useful. This combination of oils is perfect, and it is better to use it than oils rich in omega-6, such as sunflower oil, groundnut, maize, palm oil.

Linseed oil

Flaxseed oil contains enough omega-3, but not resort to it as often because of the difficulty of storage, because it is rapidly oxidized oil. And he in that case prefer flax seeds. The seeds are more convenient to use - you can add a variety of dishes, for example, in salads or in baked goods.

Fish

Oily fish is known as the basic and most common source of amino acids, omega-3. They contain salmon, mackerel, herring, sardines, tuna, trout, eel, anchovies, halibut, catfish, perch, swordfish - and this is not an exhaustive list. In addition to such fish, a good source of amino acids are omega-3 and seafood.

But there are other varieties of fish, which are lean, and they are more suitable for dietary purposes. If you want to lose weight and you do not need to increase the volume of omega-3, we will help you the following names: blue whiting, cod, flounder, sea bream, haddock, cod, perch, pike, walleye pollock, sea trout, haddock, red fish, flounder, mullet.

Nuts

Hazelnuts, almonds, cashews, pistachios - a high-calorie foods, but they are rich in good fats, healthy omega-3. A handful of nuts a few times a week - it's a good habit, which can be replaced by the sweet pastries.

Soybean oil, nuts and wheat germ

Peanut oil, soybean oil and wheat germ oil - it's wonderful products that help the body rich in omega-3 amino acids, but not peregrinate its omega-6, since it there are very few.

Eggs from chickens that are grown in free amino acids sources of omega-3

Chickens are not always helpful eggs, and most rich in omega-3 eggs from hens that are raised are not under the influence of artificial light in factory conditions, but on the air. It must be borne in mind when buying eggs.

The same goes for meat animals. Those animals that are grown under conditions of free content, eating fresh grass, alfalfa, meat will be more rich in omega-3.

Vegetables

Vegetables are a rich source of amino acids, but their regular intake allows the body to absorb omega-3s, which come with other products. We should pay particular attention to the following products: purslane, spinach, watercress, lettuce, avocado.

Be careful

Amino acids are the omega-3 and omega-6 - is unsaturated fatty acids that are essential for any man. But often the number one and other types of amino acids outnumber the other. If consumed omega-6 in ten, or forty times greater than omega-3, there is an imbalance. Normally, the omega-3 should be consumed in greater volume than omega-6. And if you decide to revise their diets in order to enrich its amino acid omega-3, for example, eat canola oil, then you should not at this time to consume foods rich in omega-6 oils such as sunflower seeds and peanuts.