Promote brain cell development and prevent forgetfulness! Nutritionist reveals "Omega-3" content ranking: 1 food is 10 times higher than mackerel

Promote brain cell development and help learning! Nutritionist reveals “Omega-3” meat and vegetarian ranking

Recently, I told a few friends that I tend to be forgetful as I get older. At this time, you can remember to supplement more Omega-3 fatty acids. In addition to being helpful for cardiovascular and immune systems, it can also promote lipid metabolism, reduce low-density lipoprotein, and promote brain cell development, which is helpful for memory and learning!

As for how to get it from the diet? Here are the top five meat and vegetarian foods containing Omega-3 (the units of these values ​​are the content per 100 grams of food):

Ranking of the top five meat-based foods with Omega-3 content

1. Mackerel (contains 5697mg )

2. Saury (contains 2548mg )

3. Pickled salmon roe (contains 1928mg )

4. Salmon belly (contains 1614mg )

5. Dory fillet (contains 1232mg )

Ranking of the top five vegetarian foods with Omega-3 content

1. Flaxseed oil (contains 53440mg)

2. Chia seeds (contains 20062mg )

3. Sweet walnuts (containing 9214mg )

4. Canola oil (contains 7645mg )

5. Soybean oil (contains 7333mg )

It is recommended to eat fish 2-3 times a week, about 300 grams at a time. Vegetarians who consume oil can directly pour it on vegetables or replace the oil at home.

Not everyone can consume Omega-3? “These groups” may bleed heavily if they eat too much

As for who is recommended to consume more fish oil, and who should avoid it? They are listed below:

Recommended for those who eat more:

• Eating out for a long time or working

• Don’t like to eat fish food

• Frequently used 3C products

• Want to make your mind more alert

The following five types of people are less recommended to consume fish oil:

• Coagulation insufficiency. Fish oil has anticoagulant properties and may cause bleeding problems in patients with coagulation problems, so it is not recommended to consume it.

• I have had surgery recently. According to research, fish oil may be related to anticoagulant function. To avoid bleeding, it is recommended to avoid consumption within 2 weeks after surgery.

• Take aspirin. Aspirin inhibits platelet aggregation, so it is recommended not to consume fish oil.

• Pregnant woman is about to give birth. Pregnant women are prone to heavy bleeding during childbirth, so avoid taking fish oil to avoid blood clotting problems.

• People who are allergic to fish. If you are allergic to specific foods, especially foods rich in fish oil such as fish, it is recommended to avoid eating them, or consult a nutritionist or physician before consuming them.

Further reading:

Omega3 fatty acids not only protect blood vessels but also reduce kidney disease? Is EPA the key to fighting inflammation?

Is eating fish different from fish oil? What are the functions of Omega3 fatty acids? Pharmacists debunk 3 major fish oil myths