Menene fa'idodin Omega 3? Abincin da ke dauke da Omega 3

Omega 3 fatty acids sune mahimman fatty acid, kuma aka sani da polyunsaturated fatty acid (PUFA). Fat ɗin da ba a cika ba yana da amfani ga lafiyar zuciya. Amfanin Omega 3 sun hada da inganta aikin kwakwalwa, inganta girma da ci gaba, rage haɗarin cututtukan zuciya, da kuma kawar da kumburi. Yana hana cututtuka na yau da kullun kamar ciwon daji da arthritis. Har ila yau, yana da mahimmanci ga ƙwaƙwalwar ajiya da hali, kamar yadda ya fi mayar da hankali a cikin kwakwalwa. Ba a samar da waɗannan kitsen a jiki. Don haka, dole ne a samo shi daga abinci da kari.

Yaran da ba sa samun isasshen sinadarin omega 3 daga uwayensu yayin da suke da juna biyu suna fuskantar barazanar kamuwa da hangen nesa da matsalolin jijiya. Idan akwai rashi a cikin jiki, matsaloli irin su raunin ƙwaƙwalwar ajiya, gajiya, bushewar fata, matsalolin zuciya, canjin yanayi, damuwa da kuma mummunan yanayin jini yana faruwa.

Yawancin kungiyoyin kiwon lafiya sun ba da shawarar samun akalla 250-500 MG na omega 3 kowace rana don manya masu lafiya. Ana iya samun mai omega 3 daga kifi mai kitse, algae da abinci mai yawan kitse.

Menene Omega 3?

Kamar kowane acid fatty, omega 3 fatty acids sune sarƙoƙi na carbon, hydrogen, da oxygen atoms. Wadannan fatty acids polyunsaturated ne, wato, suna da shaidu biyu ko sama da haka a tsarin sinadarai.

Kamar dai omega 6 fatty acid, jiki ba zai iya samar da su ba kuma dole ne mu samo su daga abinci. Don haka, ana kiran su mahimman fatty acid. Ba a adana Omega 3 fatty acid kuma ana amfani da su don kuzari. Suna taka muhimmiyar rawa a cikin kowane nau'in tafiyar matakai na jiki, kamar kumburi, lafiyar zuciya, da aikin kwakwalwa. Rashin waɗannan fatty acid na iya rinjayar hankali, damuwa, cututtukan zuciya, arthritis, ciwon daji kuma yana iya haifar da matsalolin lafiya da yawa.

Menene fa'idodin Omega 3?

• Yana rage alamun damuwa da damuwa

Bacin raiyana daya daga cikin cututtukan kwakwalwa da aka fi sani a duniya. Damuwa Rashin damuwa kuma cuta ce da ta zama ruwan dare. Bincike ya gano cewa mutanen da suke cin fatty acids omega 3 akai-akai ba sa iya samun damuwa. Menene ƙari, idan mutanen da ke da ɓacin rai ko damuwa sun fara ƙarawa da waɗannan fatty acids, alamun su za su inganta. Nau'in EPA na Omega 3 shine mafi kyawun yaƙi da bakin ciki.

• Amfani ga idanu

DHA wani nau'i ne na omega 3. Yana da mahimmancin tsarin tsarin kwakwalwa da retina na ido. Lokacin da ba a dauki isasshen DHA ba, matsalolin hangen nesa na iya faruwa. Samun isassun acid fatty acid na omega 3 na iya haifar da lalacewar ido na dindindin da makanta. macular degeneration yana rage haɗari.

• Yana inganta lafiyar kwakwalwa a jarirai da yara

Wadannan fatty acids masu amfani suna da matukar muhimmanci a ci gaban kwakwalwar jarirai. DHA yana da kashi 40% na polyunsaturated fatty acids a cikin kwakwalwa da 60% na retina na ido. Don haka, jariran da aka ciyar da kayan abinci mai ɗauke da DHA suna da hangen nesa fiye da sauran.

Samun isasshen omega 3 yayin daukar ciki; Yana goyan bayan haɓakar tunani, yana ba da damar samar da hanyoyin sadarwa da ƙwarewar zamantakewa, matsalolin halayya sun ragu, haɗarin jinkirin ci gaba yana raguwa, haɗarin haɓaka ADHD, autism da palsy na cerebral yana raguwa.

• Mahimmanci sosai ga lafiyar zuciya

Ciwon zuciya da bugun jini sune kan gaba wajen kashe mutane a duniya. Omega 3 fatty acids suna ba da babban tallafi ga lafiyar zuciya ta hanyar rage triglycerides da hawan jini, haɓaka cholesterol mai kyau, rage samuwar ɗigon jini mai cutarwa, hana taurin arteries da kuma kawar da kumburi.

• Yana rage alamun ADHD a cikin yara

Rashin hankali ga rashin hankali (ADHD) cuta ce ta ɗabi'a da ke nuna rashin kulawa, haɓakawa, da kuma son rai. Yara masu ADHD suna da ƙananan matakan omega 3 a cikin jininsu. Abincin omega 3 na waje yana rage alamun cutar. Yana inganta rashin kulawa da ikon kammala ayyuka. Har ila yau yana rage yawan aiki, rashin jin daɗi, rashin natsuwa da tashin hankali.

• Yana rage alamun cutar ta rayuwa

Metabolism syndrome, kiba, hawan jini, insulin juriyayana nufin yanayin da ya ƙunshi babban triglycerides da ƙananan matakan HDL. Omega 3 fatty acid yana rage juriya na insulin da kumburi. Yana inganta haɗarin cututtukan zuciya a cikin mutanen da ke fama da ciwo na rayuwa.

• Yana kawar da kumburi

Kumburi na yau da kullun yana ba da gudummawa ga haɓakar cututtuka na yau da kullun kamar cututtukan zuciya da ciwon daji. Omega 3 fatty acid yana rage samar da kwayoyin halitta da abubuwan da ke hade da kumburi. 

• Yana yaƙi da cututtukan autoimmune

Cututtukan autoimmune suna farawa ne lokacin da tsarin garkuwar jiki ya kai hari ga sel masu lafiya waɗanda suke ɗauka azaman ƙwayoyin waje. nau'in ciwon sukari na 1 shine misali mafi mahimmanci. Omega 3 yana yakar wasu daga cikin wadannan cututtuka kuma shansa tun yana karami na da matukar muhimmanci. Nazarin ya nuna cewa samun isa a farkon shekara ta rayuwa yana rage yawancin cututtuka na autoimmune, ciki har da nau'in ciwon sukari na 1, ciwon sukari na autoimmune a cikin manya, da kuma sclerosis. Omega 3 fatty acids kuma suna tallafawa maganin lupus, rheumatoid arthritis, ulcerative colitis, cutar Crohn da psoriasis.

• Yana inganta ciwon hauka

Masu ciwon hauka suna da karancin matakan omega 3. Karatu, Kariyar omega 3 a cikin schizophrenia da rashin lafiya na biyu Yana rage sauyin yanayi da koma baya a cikin mutane masu 

• Yana rage rugujewar tunani da ke da alaƙa da shekaru

Rage aikin kwakwalwa yana ɗaya daga cikin sakamakon da ba makawa na tsufa. Yawancin karatu sun nuna cewa samun yawan omega 3 yana rage raguwar raguwar tunani da shekaru. Hakanan yana rage haɗarin cutar Alzheimer. Wani bincike ya gano cewa mutanen da suka ci kifin kifin sun fi launin toka a kwakwalwarsu. Wannan ita ce nama na kwakwalwa wanda ke sarrafa bayanai, tunani, da motsin rai.

• Yana hana ciwon daji

Ciwon daji na daya daga cikin abubuwan da ke kashe mutane a duniya a yau. Omega 3 fats yana rage haɗarin wannan cuta. Bincike ya nuna cewa mutanen da ke shan mafi yawan fatty acid omega 3 suna da 55% ƙananan haɗarin ciwon daji na hanji. An bayyana cewa mazan da ke shan omega 3 suna da raguwar kamuwa da cutar sankara ta prostate da raguwar haɗarin cutar kansar nono ga mata.

• Yana rage alamun asma a cikin yara

Yawancin bincike sun nuna cewa shan omega 3 yana rage haɗarin asma a cikin yara da matasa.

• Yana rage mai a hanta

Shan omega 3 fatty acids a matsayin kari yana rage kitsen hanta da kumburi a cikin cututtukan hanta maras barasa.

• Yana inganta lafiyar kashi

Bincike ya nuna cewa sinadarin omega 3 yana kara karfin kashi ta hanyar kara yawan sinadarin calcium a cikin kashi. Wannan zai rage haɗarin osteoporosis. Hakanan yana rage ciwon haɗin gwiwa a cikin marasa lafiya na arthritis.

• Yana kawar da ciwon haila

Bincike ya nuna cewa matan da suka fi cin omega 3 suna fuskantar zafi mai sauƙi. A cikin binciken daya, mai omega 3 sun fi tasiri fiye da masu rage jin zafi wajen magance ciwo mai tsanani.

• Taimaka barci sosai

Kyakkyawan barci yana da matukar muhimmanci ga lafiyar mu. Man Omega 3 yana magance matsalolin barci. Ƙananan matakin DHA a cikin jiki yana taimakawa barci Melatonin Hakanan yana rage yawan hormone. Nazarin a cikin yara da manya sun nuna cewa haɓakawa tare da omega 3 yana inganta tsayi da ingancin barci.

Amfanin Omega 3 ga fata

• Yana kariya daga lalacewar rana: Omega 3 fatty acids suna kare kariya daga hasken ultraviolet A (UVA) da ultraviolet B (UVB). Yana rage hankali ga haske.

• Yana rage kurajen fuska: Abincin da ke cikin waɗannan fatty acid yana rage tasirin kuraje. Omega 3 fats yana rage kumburi. Don haka, yana da tasiri wajen hana kurajen da kumburi ke haifarwa.

• Yana rage ƙaiƙayi: Omega 3 yana moisturize fata. atopic dermatitis ve psoriasis Yana rage ja, bushewa da ƙaiƙayi da cutan fata ke haifarwa kamar su Wannan shi ne saboda omega 3s yana inganta aikin shingen fata, hatimi a cikin danshi da kuma kariya daga abubuwan da ba su da kyau.

• Yana hanzarta warkar da raunuka: Binciken dabbobi ya nuna cewa amfani da omega 3 fatty acids a sama na iya hanzarta warkar da rauni.

• Yana rage haɗarin ciwon daji na fata: A cikin dabbobin da ake ciyar da abinci mai arziki a cikin omega 3 fatty acids, an hana ci gaban ƙari. 

Omega 3 Amfanin Gashi

• Yana rage asarar gashi.
• Yana kawar da kumburi a fatar kai kuma yana ƙarfafa gashi.
• Yana kare gashi daga illar rana.
• Yana hanzarta girma gashi.
• Yana ƙara haske da annuri.
• Yana ƙara kauri daga gashin gashi.
• Omega 3 yana rage dandruff.
• Yana kawar da haushin fatar kai.

Omega 3 lalacewa

Waɗannan fatty acids na iya haifar da sakamako masu sauƙi idan aka ɗauke su waje azaman kari:

• Warin baki
• gumi mara kyau
• ciwon kai
• Jin zafi mai zafi a cikin kirji
• Ciwan
• Gudawa

Guji shan babban allurai na kari na omega 3. Nemi taimako daga likita don ƙayyade adadin.

Nau'in Omega 3

Akwai nau'ikan omega 3 fatty acids. Ba duk mai omega 3 ke da darajar daidai ba. Akwai nau'ikan omega 11 daban-daban guda 3. Mafi mahimmanci guda uku sune ALA, EPA, da DHA. Ana samun ALA galibi a cikin tsire-tsire, yayin da EPA da DHA galibi ana samun su a cikin abincin dabbobi kamar kifi mai mai.

• ALA (Alpha-linolenic acid)

ALA takaice ce ga alpha-linolenic acid. Shi ne mafi yawan omega 3 fatty acid a cikin abinci. Yana da 18 carbons, uku biyu bond. Ana samun ALA mafi yawa a cikin abincin shuka kuma dole ne a canza shi zuwa EPA ko DHA kafin jikin ɗan adam ya yi amfani da shi. Duk da haka, wannan tsarin jujjuya ba shi da inganci a cikin mutane. Kashi kaɗan na ALA ne kawai aka canza zuwa EPA, ko ma DHA. Ana samunsa a cikin abincin shuka irin su kabeji, alayyahu, saffron, waken soya, walnuts da tsaban chia, flax da tsaban hemp. Ana kuma samun ALA a cikin wasu kitsen dabbobi.

• Eicosapentaenoic acid (EPA)

EPA gajarta ce ga eicosapentaenoic acid. 20 carbons, 5 shaidu biyu. Babban aikinsa shi ne samar da kwayoyin siginar da ake kira eicosanoids, wadanda ke taka rawar jiki da yawa. Eicosanoids da aka yi daga omega 3s yana rage kumburi, yayin da waɗanda aka yi daga omega 6s ke ƙara kumburi. Don haka, cin abinci mai yawa a cikin EPA yana kawar da kumburi a cikin jiki.

Dukansu EPA da DHA galibi ana samun su a cikin abincin teku, gami da kifin mai da algae. Saboda wannan dalili, ana kiran su da omega 3s na ruwa. Abubuwan EPA sun fi girma a cikin herring, salmon, eel, shrimp, da sturgeon. Kayayyakin dabbobi, kamar madarar ciyawa da nama, suma sun ƙunshi wasu EPA.

• DHA (Docosahexaenoic Acid)

DHA, docosahexaenoic acidshi ne gajarta. Yana da 22 carbons, 6 biyu bonds. DHA wani muhimmin bangare ne na tsarin fata kuma ana samunsa a cikin kwayar ido. Ƙarfafa magungunan jarirai tare da DHA yana inganta hangen nesa a jarirai.

DHA yana da mahimmanci don haɓaka kwakwalwa da aiki a cikin yara da aikin kwakwalwa a cikin manya. Rashin DHA da ke faruwa tun yana ƙuruciya yana da alaƙa da matsaloli kamar matsalolin koyo, ADHD, tashin hankali da wasu matsaloli daga baya. Ragewar DHA a lokacin tsufa kuma yana da alaƙa da rashin aikin kwakwalwa da kuma farkon cutar Alzheimer.

Ana samun DHA da yawa a cikin abincin teku kamar kifi mai mai da algae. Abincin da ake ciyar da ciyawa shima ya ƙunshi DHA.

• Sauran Omega 3 Fatty Acids

ALA, EPA da DHA sune mafi yawan fatty acid omega 3 a cikin abinci. Koyaya, an gano aƙalla ƙarin 8 ƙarin fatty acid omega 3:

• Hexadecatrienoic acid (HTA)
• Stearidonic acid (SDA)
• Eicosatrienoic acid (ETE)
• Eicosatetraenoic acid (ETA)
• Heneicosapentaenoic acid (HPA)
• Docosapentaenoic acid (DPA)
• Tetracosapentaenoic acid
• Tetracosahexaenoic acid

Ana samun Omega 3 fatty acid a wasu abinci amma ba a la'akari da mahimmanci ba. Koyaya, wasu daga cikinsu suna da tasirin ilimin halitta.

Wanne ne Mafi kyawun Omega?

Hanya mafi lafiya don samun mai omega 3 shine samun su daga abinci na halitta. Cin kifi mai mai aƙalla sau biyu a mako zai biya bukatun ku. Idan ba ku ci kifi ba, kuna iya ɗaukar abubuwan da ake buƙata na omega 3. Mafi mahimmancin omega 3 fatty acid sune EPA da DHA. EPA da DHA galibi ana samun su a cikin abincin teku, gami da kifin kitse da algae, nama mai ci da madara, da ƙwai masu wadatar omega-3.

Man Kifi Omega 3

man kifi, sardines, fari, mackerel Kari ne da ake samu daga kifin mai mai irin su salmon da salmon. Ya ƙunshi nau'ikan nau'ikan omega 3 fatty acid EPA da DHA, waɗanda ke da lafiyar zuciya da fa'idodin fata. Man kifi yana da tasiri mai ban mamaki a kan kwakwalwa, musamman ma a lokuta masu ƙarancin ƙwaƙwalwar ajiya da damuwa. Akwai kuma nazarin da ke nuna cewa yana taimakawa wajen rage nauyi. Amfanin da ake iya samu daga man kifi saboda abun da ke cikinsa na omega 3 sune kamar haka;

• Man kifi yana hana asarar ƙwaƙwalwa.
• Yana taimakawa wajen warkar da bakin ciki.
• Yana accelerates metabolism.
• Yana rage ci.
• Yana taimakawa wajen rasa nauyi daga mai.

Abincin da ke dauke da Omega 3

Sanannun tushen tushen fatty acid omega 3 sune man kifi, kifin kitse kamar kifi, kifi da kuma tuna. Wannan yana da wahala ga masu cin nama, masu ƙiyayya, da masu cin ganyayyaki don biyan buƙatun su na omega 3 fatty acids.

Daga cikin manyan nau'ikan fatty acid guda uku na omega 3, abincin shuka ya ƙunshi alpha-linolenic acid (ALA) kawai. ALA baya aiki a cikin jiki kuma dole ne a canza shi zuwa wasu nau'ikan omega 3 fatty acids, eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA) don samar da fa'idodin kiwon lafiya iri ɗaya. Abin takaici, ikon jikinmu na canza ALA yana da iyaka. Kusan kashi 5% na ALA ne kawai aka canza zuwa EPA, yayin da kasa da 0.5% aka canza zuwa DHA.

Don haka, idan ba ku sha maganin mai na kifi ba, ya zama dole ku ci abinci mai yawa na ALA don biyan bukatun ku na omega 3. Abincin da ke dauke da omega 3 sune:

• Mackerel

Mackerel Yana da matuƙar arziƙi a cikin abubuwan gina jiki. 100 grams na mackerel yana samar da 5134 MG na omega 3.

• Kifi

KifiYa ƙunshi furotin mai inganci da sinadarai iri-iri kamar su magnesium, potassium, selenium da bitamin B. 100 grams na kifi ya ƙunshi 2260 MG na omega 3.

• man hanta kwada

man hanta kwadaAna samunsa daga hantar kifin kifi. Ba wai kawai wannan man ya ƙunshi babban adadin omega 3 fatty acids ba, cokali ɗaya yana samar da kashi 338% da 270% na abubuwan yau da kullun na bitamin D da A, bi da bi.

Don haka, cokali ɗaya na man hanta fiye da biyan buƙatun muhimman abubuwan gina jiki guda uku. Duk da haka, kada a sha fiye da cokali daya a lokaci guda domin yawan bitamin A yana da illa. Cokali daya na man hanta cod yana dauke da 2664 MG na omega 3.

• Herring

Herring shine kyakkyawan tushen bitamin D, selenium da bitamin B12. Raw herring fillet ya ƙunshi 3181 MG na omega 3 fatty acids.

• Kawa

Kawa Ya ƙunshi zinc fiye da kowane abinci. Kawai 6-7 raw oysters (gram 100) suna ba da 600% na RDI don zinc, 200% don jan karfe da 12% na bitamin B300. 6 raw oysters suna ba da 565 MG na omega 3 fatty acids.

• Sardine

Sardines suna ba da kusan kowane nau'in gina jiki da jiki ke buƙata. Kofi ɗaya (gram 149) na sardines yana samar da 12% na RDI don bitamin B200 da sama da 100% na bitamin D da selenium. 149 grams na shi ya ƙunshi 2205 MG na omega 3 fatty acid.

• Anchovy

Anchovy Yana da tushen niacin da selenium. Hakanan yana da wadatar calcium. 100 grams na anchovy ƙunshi 2113 MG na omega 3 fatty acid.

• Caviar

Caviar kuma ana kiranta roe kifi. An yi la'akari da kayan abinci na alatu, ana amfani da caviar a cikin ƙananan adadi a matsayin appetizer ko gefen tasa. caviar ka choline matakin yana da girma. Ɗaya daga cikin cokali na caviar yana samar da 1086 MG na omega 3 fatty acids.

• kwai

Wadanda ba sa son kifin na iya gwammace kwai a matsayin tushen fatty acid omega 3. Qwai masu arziki a cikin omega 3 fatty acids sune daga kaji masu kyauta.

A ƙasa shi ne jimlar Omega 112 na myarin abun ciki na 3-gram na wasu mashahurin kifi da kuma kifayen da ba a lissafin:

• Bluefin tuna: 1.700 MG
• Yellowfin tuna: 150-350 MG
• Tuna gwangwani: 150-300 MG
• Tushen: 1.000-1.100 MG.
• Kaguwa: 200-550mg.
• Naman alade: 200 MG.
• Lobster: 200mg.
• Tushen: 150 MG.
• Shrimp: 100mg

Abincin da ke dauke da kayan lambu Omega 3

• chia tsaba

chia tsabaYana da babban tushen shuka na ALA. Giram 28 na 'ya'yan chia na iya saduwa ko ma wuce shawarar yau da kullun na omega 3 fatty acids. Ya ƙunshi har zuwa 4915 MG na omega 3. Shawarar shawarar yau da kullun na ALA ga manya sama da 19 shine MG 1100 ga mata da MG 1600 na maza.

• Brussels ta tsiro

Baya ga yawan sinadarin bitamin K, bitamin C da fiber. Brussels ta tsiro Yana da kyakkyawan tushen omega 3 fatty acids. Wani nau'in gram 78 na Brussels sprouts yana samar da 135 MG na omega 3 fatty acids.

• farin kabeji

farin kabejiya ƙunshi adadi mai kyau na omega 3 fatty acid tsakanin abinci na tushen shuka. Baya ga omega 3, yana da wadataccen abinci mai gina jiki kamar potassium, magnesium da niacin. Domin kiyaye sinadarai da ake samu a cikin farin kabeji, sai a rika yin tururi sama da minti biyar ko shida, sannan a zuba ruwan lemun tsami ko man zaitun da aka matse mai sanyi a ciki.

• Purslane

Purslane Ya ƙunshi kimanin milligrams 400 na omega 3 fatty acids a kowane hidima. Hakanan yana da wadatar calcium, potassium, iron da bitamin A. Wannan ya sanya shi a cikin jerin kayan abinci na omega 3 na shuka.

• Algae mai

wani nau'in mai da aka samu daga algae man algaeya fito a matsayin ɗaya daga cikin 'yan tsirarun tushen shuka na EPA da DHA. Ɗaya daga cikin binciken ya kwatanta capsules na man algae tare da dafaffen kifi kuma ya gano cewa duka biyun suna da kyau sosai kuma suna daidai da sha. Yawanci ana samun su a cikin laushi, kariyar man algal yawanci suna samar da 400-500mg na DHA da EPA hade. 

• Cannabis tsaba

Cannabis tsaba Baya ga furotin, magnesium, baƙin ƙarfe da zinc, yana ƙunshe da kusan 30% mai kuma yana ba da adadi mai kyau na omega 3. Giram 28 na tsaba na cannabis sun ƙunshi kusan MG 6000 na ALA.

• Gyada

GyadaAn ɗora shi da mai mai lafiya da ALA omega 3 fatty acids. Ya ƙunshi kusan 65% mai ta nauyi. Guda ɗaya na walnuts zai iya biyan bukatun yau da kullun na omega 3 fatty acid; 28 grams yana ba da 2542 MG na omega 3 fatty acid.

• 'Ya'yan flax

'Ya'yan flaxYana ba da adadi mai kyau na fiber, furotin, magnesium da manganese. Hakanan yana da kyakkyawan tushen omega 3. 28 grams na flaxseed ya ƙunshi 6388 MG na ALA omega 3 fatty acids, wanda ya wuce adadin da aka ba da shawarar yau da kullum.

• Waken soya

Waken soya Yana da kyakkyawan tushen fiber da furotin kayan lambu. Hakanan yana dauke da wasu sinadarai kamar riboflavin, folate, bitamin K, magnesium da potassium. Rabin kofi (gram 86) na busassun soya waken soya ya ƙunshi 1241 MG na omega 3 fatty acids.

A takaice;

Omega 3 su ne polyunsaturated fatty acid. Daga cikin fa'idodin omega 3, wanda ke matukar amfanar lafiyar zuciya, akwai haɓaka lafiyar kwakwalwa da haɓakar yara. Har ila yau, yana ƙarfafa ƙwaƙwalwar ajiya, yana kawar da damuwa, yana kawar da kumburi. Yana hana cututtuka na yau da kullun kamar ciwon daji da arthritis.

Ko da yake akwai nau'o'in omega 11 fatty acids guda 3, mafi mahimmanci sune ALA, EPA da DHA. DHA da EPA ana samun su a cikin abincin dabbobi, yayin da ALA ana samun su ne kawai a cikin abincin shuka. Mafi kyawun nau'ikan kitsen omega 3 sune EPA da DHA.

Abincin da ke dauke da omega 3 sun hada da mackerel, salmon, kod liver oil, herring, oysters, sardines, anchovies, caviar da qwai. Abincin da ke dauke da omega 3 na ganye sune; flaxseed, chia tsaba, Brussels sprouts, farin kabeji, purslane, algae mai, walnuts da waken soya.

References: 1, 2, 3