Nutrition experts recommend maintaining a varied and healthy diet to consume all the nutrients necessary for the proper functioning of the body.
One of the most important for the maintenance and conservation of the neuronal system is the omega-3 fatty acid. Although fish are a rich source of this nutrient, there is another food that provides large quantities and can replace said meat.
The food rich in omega-3 with which you can replace fish #
Nuts provide large amounts of essential fatty acids and walnuts provide the most of this nutrient. For this reason, the Spanish Nutrition Federation (FEN) explained all the benefits generated by its consumption.
The federation report stated that walnuts are “very energetic” fruits that provide good monounsaturated and polyunsaturated fats that help improve the lipid profile (concentration of types of fats in the blood).
In addition, the FEN detailed that walnuts are a rich source of fiber and contain up to 14% protein. However, the latter are deficient in an essential amino acid, methionine.
For this reason, nutritionists recommend combining them with cereals (such as nut breads), to provide the body with a protein similar to animal protein.
On the other hand, the walnut provides large amounts of zinc, iron, potassium, selenium, phosphorus, vitamin E and magnesium, according to the Spanish foundation.
It is also a source of vitamins B1, B3 (niacin) and especially folates and vitamin B6. The latter contributes to the normal formation of red blood cells.
On the other hand, the El Universal portal pointed out that this nut provides six times more omega-3 than salmon and that its consumption helps reduce bad cholesterol and prevent heart diseases.
What is the recommended daily intake? #
Finally, the FEN detailed that the daily portion recommended by experts is 25 grams of walnuts, since they provide 10% of the phosphorus that people between 20 and 39 years old should ingest with moderate physical activity.