Connect with us

Health

10 Rich Foods in Omega 3

Published

on

If you are a person who wants to feel good at all times and protect the cardiovascular system you should increase the intake of omega 3.

This element can be obtained both in food and in supplementation.

Omega 3 is the type of fat you should consume daily in your diet.

This is because it is healthy since it does not affect the functioning of the heart. It also does not clog arteries or have an incidence of cholesterol levels.

There are many foods that have a high omega 3 content.

Both vegetable and animal origin, so it does not matter if you are vegetarian or vegan you can take it to your body naturally without having to resort to supplementation.

Of course, there are some foods that have a greater or lesser concentration and in Full Muscle, we are going to leave you a list of which ones have it in a higher concentration and that you should incorporate as soon as possible to your diet.

These are the 10 richest foods in Omega 3

These are the 10 foods rich in omega 3 that we recommend for you:

1) Fish of the blue family

If there is a food group that is very rich in Omega 3, it is the fish and those that belong to the blue family much more.

With only a portion you will already be meeting the minimum requirements of the day.
Among the fish of the blue family that you can eat regularly are salmon, sardines, anchovies and mackerel.

Not only will you benefit from a large amount of omega 3, but also a series of nutrients that allow your body to be and feel good.

All of them are very low in fat, but rich in iron, calcium and phosphorus, in addition to a series of vitamins that strengthen the immune system.

They will lower your cholesterol and your heart will not have to the workforce.

All of them are high-quality proteins, one of the most important food groups that exist.

You will not believe the number of benefits it brings to your body and your health to include fish in your diet.

Thanks to this you can also control blood pressure, which is good news for the heart.

These fish are easily obtained in the markets and it is not a problem to incorporate them into the basic diet of the people.

They also help to have a healthy and specially balanced diet.

2) Nuts

Nuts in general are a good source of healthy fats. And they are ideal as a snack.
But if what you want is omega 3 in specific the nuts are your allies since they contain a great concentration.

They will help you with its anti-inflammatory effect and also with the blood coagulation.
In what you should be careful is with the portions. Since they are high in calories so the ideal is not to go over a handful.

If you prefer figures do not exceed 5 per day. Especially if what you expect in losing weight.
It helps to lower not only the cholesterol in the blood but also triglycerides. It also contains many vitamins and minerals that are important for the body.

The only forecast to take are the portions.

So much is the concentration that in 100 grams of nuts you can find 2,500 mg of omega 3.

The problem is that you cannot eat so many nuts in a day because of its high caloric content, that’s why you need other foods.

3) Green leafy vegetables

The green leafy vegetables are another source of omega 3.

These being of vegetable origin are ideal for all types of people especially for vegetarians and vegans who do not consume any type of food that comes from the animal kingdom.

Within these green leafy vegetables are:
Spinach, chard, Brussels sprouts, broccoli and cauliflower are also very helpful.

All of them with only a few minutes are already cooked and are a high source of vitamins and minerals.

Their concentration is very high and you can combine them with a series of vegetables that are healthy.

In spinach, you can get about 300 mg of omega 3 for every 100 grams of this leaf.

That also has the good news that they have little and no calories so you can eat without problems.
Brussels sprouts have more than 400 mg.

All these vegetables also have antioxidant properties that help with the proper functioning of various organs such as the kidneys and liver that are so important to the body.

READ ALSO: CAN YOU LIVE BY EATING ONLY VEGETABLES?

4) Avocado

Avocado or avocado is another of the foods that possess that healthy fat. It provides the body not only with energy, but also helps lower cholesterol and triglyceride levels.

It has a large amount of omega 3, the only forecast with it is a large number of calories it has, so you have to take care of the portions.

You know, there are many reasons you have to eat avocado.

5) Flaxseed oil

Oils made from seeds are very rich in omega 3.

Of all of them, the one of flaxseed is the one that has it in its greater concentration.

In fact, it contains the most, since it is 7,100 mg. Just having all of that requires a large consumption, which is not necessary.

This oil can be used in multiple ways so there is no greater problem of incorporating it into your healthy and balanced diet.

But if cooking with it is very complicated then the best way to incorporate it into your diet is through supplements:
Also, canola has many omega 3 and 6.

It is another variant that you can use since it is very good at lowering blood cholesterol levels.

When you use flaxseed or canola oil, it is ideal as a dressing in salads or on vegetables. It is not recommended for frying because it destroys all its properties.

6) Chia

Chia seeds contain a lot of vitamins and minerals that are very important.

One of them is the omega 3 that will help you to have a healthy heart.

It is another of the options that people who are vegetarian and vegan have. Also for those who try to lose weight.

Chia seeds can be added to different types of foods.

For example in yoghurt and salads to mention the two most common.
It will help you with satiety due to a large amount of fiber it has.

Great news for those who want to get rid of those extra kilos. Avoid constipation and fluid retention.

READ ALSO: HOW TO CONSUME CHIA SEEDS AND USE IT IN REDUCING DIETS

7) Pumpkin and its seed

Pumpkin is another of those very nutritious foods that we can find.

In addition, their seeds also have a large number of vitamins.

In both, you can get a great concentration of omega 3.

In 100 grams you can find more than 115 mg of this nutrient that is so beneficial to the heart and the entire cardiovascular system.

You can prepare a cream or puree with it. Also, add it to soups to increase your intake of vitamins.
One of the ones that have more in its concentration is the C and with it goodbye to the flu.

8) Hemp seeds

Other seeds that are your allies when it comes to incorporating omega 3 in your diet are those of hemp, they are very good.

It also has many vitamins and minerals that strengthen the immune system.

You can add hemp seeds to bread and cookies.

Also in foods that need a cooking time. That way you can have a healthy heart, that works correctly.

9) Beans

Beans of different colors such as white, red, green and black contain a large number of vitamins, including omega 3.

They also have a lot of calcium and iron that strengthen the immune system.

For example, white beans have more than 1,000 mg of omega 3 for each serving you eat.

So you’re going to bring a lot of concentration to your body every time you ingest it. They also contain fiber and stimulate the intestinal system.

So it has multiple benefits for the health of people when you ingest them constantly.

10) Eggs

Another protein that contains a large amount of omega 3 are eggs. With eating one day you can meet daily requirements.

Not only does it help with the cardiovascular system but it also contains a lot of iron and calcium, which is good news for the bones.

With a constant consumption of eggs, you will not have to worry about arthritis as well as inflammations that can cause a lot of pain.

In addition, eggs are one of the best foods rich in protein that you should include in your diet.

Your heart will be much healthier

If you incorporate all these foods to your basic diet you can meet the daily requirements of omega 3. This nutrient is very important for the body. Especially for the cardiovascular system, which is one of the most benefited.

Omega 3 helps lower cholesterol and triglycerides which will allow you to have a very healthy heart.

Advertisement
Comments

Health

5 Simple Exercises To Help You Lose Your Belly Fat!

Published

on

By

Reducing abdominal fat and muscle definition are usually obtained through an active lifestyle. The traditional exercises for these muscles, for example, the abs classics, are not always sufficient for rapid progress. Abdominal exercises performed with the inflatable ball are more effective than traditional abdominal sitting exercises, but it cannot help you lose belly fat extremely fast without adding other exercises. Try the following six simple exercises that will not only help you lose belly fat effectively but impact other important muscles for the abdominal area as well

5 Simple Exercises To Help You Lose Your Belly Fat!

1. Training for the entire trunk

You start with an exercise that helps to work the muscles that are not in sight. Lie on your back and put your hands on your belly just below the navel. Exhale and let all air out of your lungs. Pull your legs up until they are perpendicular to floor. Hold the position for 5 seconds and then pull it down slowly. Repeat this 8-10 times for good results.

2. Navel reversed

Lay on the floor by using elbows supporting you. It is important that the arms are straight and aligned under shoulders. Keep your back straight and butt muscles tense. Pull your body up and hold the position for 10 seconds. Come to your beginning point.

3. Rowing the canoe

If you’re into water sports or kayak or canoe, you probably do not need exercises that help you lose belly. But if you aren’t, then you can mimic that exercise right in your living room. Sit up straight and spread your legs slightly. Keep your hands clasped as if in prayer position, and start “rowing” with them as you would in a canoe, moving your whole torso to the left while lifting the left knee to the right. Do alternating movement on each side with a total of 20 repetitions.

4. Pilates exercise for abdominal muscles

Standing with heels together and feet facing slightly to the outside, put your hands under the chin, with palms in tight fists. Keeping your arms attached to the body as much as possible; start kneeling until you no more. Hold the position for 5 seconds, inhale, then return to the original standing position. All lower abdominal muscles are worked by this exercise.

5. Drill down Crunches

Lie down flat on your back, put your hands behind your head and lift your body slightly to the abdomen. At the same time, raise your legs with your knees at an angle of 90 degrees. Hips remain on the floor. Do 10-12 repetitions.

Stand straight & pull your arms up in sideways. Raise your right knee as high as possible and bring arms forward; curling them like you are giving a hug. Inhale and return to starting position. This exercise is most effective with 20 reps, 10 each leg.

Continue Reading

Beauty

11 Effective Ways to Defeat Vitiligo

Published

on

By

Effective Ways to Defeat Vitiligo

Have you developed spots of vitiligo? Do you find it embarrassing to have vitiligo spots or patches on your skin? Are you looking for effective ways to deal with vitiligo? If you nodded along in agreement, then think no further. Read on to find some most effective ways to deal with vitiligo successfully.

Vitiligo is an auto-immune disease where skin loses some pigments due to the complex mechanism in the body, which is governed by immunological, hormonal, and genetic factors. Vitiligo does not produce any major objective suffering, such as pain, discomfort, or internal damage to any organ. However, the patients of vitiligo are stressed due to the patchy look of their skin, particularly those having brown or dark skin. Here are some outstanding ways to deal with vitiligo effectively.

11 Effective Ways to Successfully Deal With Vitiligo:

1. Avoid Trauma To The Skin: Any injury or abrasion to skin triggers the spread of the disease.

2. Be Happy, De-stressed: Stress, either emotional or physical, has been identified as one of the leading factors that affect the faster progression of this disease. So, stay happy and stress-free. 

3. Follow Dos & Don’ts Of The Diet:

Dos-

Include fresh fruits and vegetables in your regular diet.

Don’ts-

  • Sour foods, such as lemons, oranges, tomatoes ketchup, pickles, raw mango, sour curd, over-fermented foods, and Chinese foods (or foods containing vinegar and soy sauces), should be avoided.
  • Seafood, such as fish, prawns, crabs, lobsters, and shrimps, needs to be completely avoided.
  • We also encourage our patients to avoid non-veg foods and foods with artificial colors and preservatives along with the canned foods for a better recovery.

4. Expose Your Skin To Early Morning Sunlight: Get exposed to the early morning or setting sun for 10-15 minutes daily.

5. Protect Your Skin: Use a good sunscreen if you step out in the sun between 10 am to 4 pm.

6. Drink Water Which Is Stored In Copper Vessels: It is advisable to drink the water which is stored in the copper vessels as minerals from such water will help boost the production of melanin in the skin.

7. Have Vitamin Supplements As Advised: Have an adequate amount of supplements of Vitamin B12 and Vitamin D as per the doctor’s advice.

8. Check Your Thyroid Levels: Increased or decreased thyroid levels have an impact on the spread of vitiligo. So, get your thyroid test done.

9. Use Ginkgo Biloba: The extract of Ginkgo Biloba has been found effective in re-pigmentation of the skin. So, it might help you in dealing with vitiligo.

10. Avoid Topical Application Of Steroids: Avoid using topical steroids for treating the rapid spread of vitiligo.

11. Choose Holistic Treatment: Opt for homoeopathy to deal with vitiligo effectively. Homoeopathy helps in controlling the spread of vitiligo by attempting to correct the immune system & enhancing the natural melanocyte formation. Homoeopathy offers an excellent treatment and a ray of hope to the most cases of vitiligo.

So, if you want to deal with vitiligo effectively and safely, choose homoeopathy treatment for vitiligo without a second thought and follow all the above mentioned helpful tips to have a healthy skin and lead a happy, healthy life.

Continue Reading

Health

Get Well And Live Healthy With Pharma Franchise Company

Published

on

Pharmaceuticals is one of the most critical industries and if you are looking forward to get into alliance or start up a franchise, make sure you get in touch with one of the trusted brands in the country only. As a consumer make sure you consume the medicines prescribed by your doctor in the required dosages only.

It is also advisable to check the expiry dates as the chemical composition becomes toxic after the expiry dates hit and consuming them is absolutely dangerous to the health. With medical science and the wide variety of medicines, almost ever disease and ailment can be cured and those that cannot be can be at least checked and controlled. But with Ayurveda, you are free from all possible side effects and they also promise a healthier life ahead.

Why Ayurveda

Ayurveda is one of the trending subjects in the country and across the borders in research, news, innovation, gossip, suggestion, medicine, healthcare, food and what not! Moreover in the fast paced world with increased pressure for competition and achieving not anything less than just the best, it is very important to stay in good health and shape.

Fever, cough and cold, minor headaches, cuts and burns keep happening to us, our children and also the respected and dear grandparents. Every time we visit the doctor and come across expensive tests and medicines which once again give way to further complications, even though the ailment reduces for the short term yet it keeps recurring at possibly every season change for fever, cough and cold or may be every fortnight, especially for arthritis and joint pains.

It is time now to think of a permanent solution which will keep you healthier and safer from the allergic reactions or any condition that poses a threat to your health condition every recurring period. Obviously there is no other solution than the age old Ayurveda and herbals. Whether you are a consumer or a franchise holder or distributor, you already know that Ayurveda can perform miracles with the amazing science of herbs.

How Pharma Franchise works

The Pharma companies are nowadays incorporating a dually beneficial methodology of PCD, Propaganda cum distribution. This method offers dual benefits of providing better sales to pharmaceuticals as well as offers distributors for the products of the pharma companies. Some of the PCD Pharma companies also provide franchise partnerships.

With the help of Ayurveda, the trusted brands of PCD Pharma franchise company extract the properties of the essential natural ingredients from plants and leaves, roots, barks, flowers and buds. These are then combined with each other based on the type of medicine to be produced and packed in bottles and tubes before they hit the market. The best part is no chemicals are used which can produce the harmful side effects while generating the required outcome.

Products

The wide range of products in Pharmaceuticals in Ayurveda range from treating mental illness, to gynaecology, child development, stronger bones, dengue, weight loss, fever and old, energy capsules, piles and lots more. With continuous improvement and innovation, there is more anticipated in the list of countless medicines treating critical and prolonged ailments.

Partnership with the leading brand, as a business enthusiast and consuming medicines from the best of Ayurvedic franchise company, as a consumer should be your key priorities!

Continue Reading

Trending