{"id":505,"date":"2020-08-18T14:44:17","date_gmt":"2020-08-18T14:44:17","guid":{"rendered":"https:\/\/learnnutrition.gr\/?p=505"},"modified":"2020-09-24T09:46:21","modified_gmt":"2020-09-24T09:46:21","slug":"paradoxes-piges-omega3","status":"publish","type":"post","link":"https:\/\/learnnutrition.gr\/en\/paradoxes-piges-omega3\/","title":{"rendered":"Plant sources of omega-3 fatty acids (ALA)."},"content":{"rendered":"

It is well known that plant foods such as flaxseed, chia seeds, hemp seeds, walnuts and avocados are rich sources of omega-3 polyunsaturated fatty acids and can be included in our daily diet.<\/span><\/span><\/p>\n

But, there is no food that does not contain even a small concentration of total fat and therefore omega-3 fatty acids, as every tissue (plant, or animal) is made up of cells.<\/span><\/p>\n

Cells are the basic unit of any living organism.
\nEach cell is enclosed by a cell membrane, the lipid bilayer of which contains a unique proportion of fatty acids specific to each food.
\nThus, some foods may have a stronger omega-3 profile, comparing to the rest.<\/p>\n

According to international nutritional analyzes, omega-3 polyunsaturated fatty acids can be found in low but measurable concentrations in various tropical fruits, vegetables, pseudo-cereals, as well as several herbs.<\/p>\n

1. Spinach and other green vegetables (arugula, portulaca).
\n2 cups of spinach (cooked) contain 0.3g. \u03c93 fatty acids, covering 10% of our daily needs.<\/p>\n

2. Lettuce.
\n1 medium head of lettuce contains 0.3g. \u03c93 fatty acids, covering 10% of our daily needs.<\/p>\n

3. Quinoa and wild rice.
\nQuinoa is one of the pseudo-cereals with the highest concentration of \u03c93 \u03bb.\u03bf.
\n100gr. uncooked quinoa contain 0.3g. \u03c93 \u03bb.\u03bf.<\/p>\n

4. Mango-Banana-Melon.
\nMango is the tropical fruit with the highest content of omega-3, with 1 fruit containing 77mg omega-3, followed by melon with 1 cup containing 58mg, like banana.<\/p>\n

5. Greek Kritama and portulaca.
\nKritama and portrida are an ideal summer choice for a salad high in Iodine and omega-3 fatty acids.<\/p>\n

\ud83d\udcc2<\/span><\/span> Nutritional analyzes according to:
\ncronometer.com<\/a>
\nnutritiondata.self.com<\/a><\/p>","protected":false},"excerpt":{"rendered":"

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[…]<\/p>\n","protected":false},"author":1,"featured_media":506,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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