Eat right to get the benefits from food.
New research shows that found in such surprising foods as flax and spinach (not just salmon!) contain healthy polyunsaturated fatty acids called omega-3 that are especially good for your body, informs Rus.Media.
Eat polyunsaturated fatty acids live longer
According to a new study published in Annals of Internal Medicine, diets rich in omega-3 polyunsaturated fatty acids (Pufas), adds years to your life, and especially reduce the risk of death from certain types of heart disease. These fats seem to play a key role in the protection of the electrical rhythms of the heart.
The researchers measured blood levels of omega-3 fatty acids EPA, DHA and DPA in a group of 2 692 healthy older adults in 1992, and then watched them until 2008. (It is important that the group did not take supplements of omega-3, and received the vitamin with food). Zavereno studies, people with the highest levels of omega-3 in the body reduced the risk of mortality by 27 percent and reduced the risk of death from heart disease by 35 percent compared to a group of people with the lowest levels of omega-3. Researchers have estimated that consumption of food containing 2800 mg omega-3 per week, which is about two pieces of fish, can add 2.2 years to life adults aged 65 years and older.
Increase your omega-3
The study also revealed that, when it comes to the consumption of omega-3, much more is not necessarily better. The biggest benefit for your body can be when you go from zero consumption to moderate intake, or about two servings of fatty fish per week. Higher consumption adds relatively little more useful. In addition, it can be not only in how much omega-3 you eat, but what your body makes from omega-3 once you consume it.
You are a fish lover? Read below to learn more about the ways to increase life expectancy.
30 grams of linseed grain provides the body with a colossal 1,800 milligrams of omega-3. Its main omega-3 alpha-linolenic acid, or ALA, which your body turns into DHA and EPA. Add whole flax seeds for extra groscost salad, or mix flaxseeds with yogurt, cereal, oatmeal or baked goods.
A great tool for repayment of the hunger as an afternoon snack, after all, 30 grams of walnuts adds you with 2600 mg of omega-3, making them the best source among all other types of nuts. Eat them raw. Or you can sprinkle finely chopped walnuts, cooked green beans or other vegetarian dishes and add them to salads and soups.
It is a popular vegetarian source of protein, it also adds a decent levels of omega-3: a serving of 120 grams has 300 milligrams. Change them with the meat, adding in fries, salads and soups.
Who knew? So, spinach (and Kale and greens) has about 100 mg omega-3s per half Cup.
Salmon has a reputation as the best source of omega-3, but it turns out mackerel boasts more per serving (2,200 mg to 120 grams of fish compared to salmon, which contains 1700). This is a strong, meaty fish that is perfect for grilling or BBQ.
As one of the most consumed fish, sardines almost win in the rating of the content of omega-3 120 grams of fish contain her as much as 1800 milligrams. Sardines are a great to add to pizza, but also eat egg food, mixed in pate or in fish cakes.
These delicious shellfish boast a healthy 500 milligrams of omega-3 per serving 120 grams. Versatile and flavorful, they are great to eat fried, grilled, wrapped in bacon (although, with lean bacon), in risotto, paella and soups with seafood.