These 9 foods are particularly high in omega-3 fatty acids

“The study concludes that a higher salary of these acids in the blood […] the Life expectancy increased by almost five years“, explains study author Dr. Aleix Sala-Vila of the Hospital del Mar Medical Research Institute.

In addition to omega-3 fish oil proved yet three other fatty acids as a good predictor of a person’s mortality. What is interesting is that two of these fatty acids were originally associated with cardiovascular risk. However, during the study it was found that they can increase life expectancy.

Healthy fats in food: This contains a particularly large amount of omega 3

Omega 3 is mainly found in fish such as herring, salmon or mackerel. But the healthy fatty acid can also be found in higher doses in nuts.

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Here is a brief overview of the best omega-3 suppliers:

• linseed oil (53 grams of omega-3 fatty acids per 100 grams)
• Chia seeds (19 grams)
• linseed (16.7 grams)
• walnuts (7.83 grams)
• rapeseed oil (9.6 grams)
• herring and mackerel (about 2 to 3 grams)
• Salmon (2.9 grams)
• tuna (1.2 grams)
• Here is another more detailed list of ten healthy foods that are high in unsaturated fats.

Recipe idea: Oven salmon with vegetables

How important are omega-3 fatty acids for the body?

“What we found is not insignificant. It reinforces the idea that small changes in diet in the right direction a lot stronger effect than we think, and it’s never too late or too early to make those changes,” said Dr. Sala-Vila in a press release from the Hospital del Mar Medical Research Institute are bad.

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According to the research group, the results are so significant because they contribute to personalized nutritional recommendations to create, which are based on the blood concentrations of the different fatty acids. Over and beyond cleans the fat also the arteries. This makes it possible to significantly increase life expectancy. As in the case of the study, by up to five years.

The researchers are planning for the future further investigations outside of the United States. It should be checked whether the results also occur in similar population groups with European origin.

Omega 3 – what is it?

Omega-3 fatty acids are Polyunsaturated fatty acids. This includes:

1. Alpha Linolenic Acid (ALA)
2. Eicosapentaenoic Acid (EPA)
3. Docosahexaenoic acid (DHA)

Alpha-linolenic acid (ALA) is essential, which means we must get it from food. The German Society for Nutrition (DGE) recommends around 1.5 grams of ALA per day for an adult, this amount is, for example, in a tablespoon of rapeseed oil or a teaspoon of linseed oiloil included.

This is why omega-3 fatty acids are so good for the body

Omega-3 fatty acids are so important because they play an important role in our metabolism play. You are a Building block of cell membranes and hold the coverings of the cells smooth. Hormones are also formed from these fatty acids, which, for example, flow properties of blood improve the blood pressure regulate and at the immune defense involved.