Sono elementi essenziali per la nostra salute e favorevoli in ogni dieta: ecco gli alimenti ricchi di Omega 3, acidi grassi che non devono mancare nella nostra alimentazione. Sono preziosi per mantenere attive funzionalità cerebrali e cardiache, mantengono a livelli normali il colesterolo nel sangue e regolano i trigliceridi.
Scopriamo dunque quali alimenti ne contengono dosi maggiori in modo da integrare gli Omega 3 nella dieta quotidiana sfruttandone tutti i vantaggi e variando al meglio l’alimentazione. Le fonti più comuni sono note, ma c’è qualche sorpresa inaspettata.
Pesce
Sappiamo bene che il pesce è ricco di Omega 3 e Omega 6. Più nello specifico si tratta di acido eicosapentaenoico e acido docosaenoico, più noti rispettivamente come EPA e DHA. Il nostro corpo è in grado di trasformare parzialmente questi grassi in ALA, cioè acido alfa linolenico.
Quale pesce scegliere? Il sushi è l’ideale perché il pesce crudo ne contiene quantità maggiori. Potete scegliere anche il salmone, cotto al vapore o grigliato. Se lo accompagnerete con un filo di olio di noce e un contorno di cavolfioree otterrete una vera bomba di Omega 3.
Olio
Anche l’olio è un’ottima fonte di Omega 3, in particolare lo sono gli oli vegetali quali di lino, di soia, di colza e di noce sono ricchi di acidi alfa linolenici. Sono dunque la scelta ideale. È facile servirsene perché si possono usare come ingrediente per tutte le ricette che richiedono l’uso di olio e naturalmente per condire le insalate.
Verdure
Svariati tipi di verdura contengono buone quantità di acidi alfa linolenici. Tra le verdure più ricche troviamo insalata, cavolfiore, cavoletti di Bruxelles e spinaci. Arricchite la dieta quotidiana con le 5 porzioni di frutta e verdura consigliate scegliendo tra queste tipologie di alimento in modo da aumentare la dose di Omega 3 assunta quotidianamente.
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