Deal with stress: foods containing omega-3.
Polyunsaturated fatty acids omega-3 is a unique source of vitality and nutrients to the body. Besides benefits for physical health, the acids have a beneficial effect on the mental state of the person.
This told the scientists.
The study was conducted by Professor Janice Kiecolt-Glaser, who examined 1233 people. As it turned out, the omega 3 an average of 20% can reduce anxiety. This is especially true in the cold season when the body is adversely affected by a lack of sunlight and rainy weather.
The daily requirement of omega-3 is 1 to 2.5 grams a day, but it depends on the state of health of the body. For example, if a person suffers from frequent anxiety, Intrusive thoughts and depression, you can increase the amount of food containing omega-3.
So, what foods contain polyunsaturated fatty acids omega-3
Fish oil
Of course, the leader in content is fish oil. In 100 g of product contains about 99.9 g of omega-3. Fish oil can be purchased at the pharmacy in capsule form.
Flax seed
This is a real “super” for those who are looking for health, and for weight. Flaxseed can be added to morning oatmeal, sprinkle them over salads and soups. An important condition – the seed is better not to use in dry form, it is recommended to add only those dishes where it can absorb sufficient liquid. Only in this case, “super” will be useful.
Alternative to flax seed can be hemp (100 g – 8.1 g omega-3).
Cod liver oil
100 g liver contains approximately 15 g of omega-3. The product can be used for lunch, combining with greens and vegetables.
Olive oil
Olive oil is tasty and healthy, especially during the cold season because the product will saturate the omega-3 and relieving depression. Oil can be added to salads, cooked cereals, to marinate meat and fish in it, and add in fresh juices for better absorption.
Walnuts
100 grams of walnuts contains 6.8 g of omega-3. You can safely consume per day 10-15 grams as a snack.
Fatty fish (salmon, trout, mackerel, tuna, herring, halibut)
Fatty fish Barcelona to cook on the grill, bake in the oven and cook soup. tasty, healthy and warm in the fall.
