Omega 3 thực vật là chất béo thiết yếu cho sự phát triển của não bộ và cơ thể, đặc biệt là trong giai đoạn phát triển của trẻ nhỏ. Tuy nhiên, cơ thể không thể tự tổng hợp được chất này mà cần phải cung cấp từ nguồn bên ngoài. Đây đang là xu hướng được nhiều người ưu tiên sử dụng. Vậy, Omega 3 thực vật là gì? Omega 3 thực vật lấy từ nguồn nào?
Omega 3 thực vật là gì?
Omega 3 thực vật được chiết xuất từ những loại thực phẩm như hạt chia, dầu tảo, hạt lanh,… thay vì lấy từ cá thông thường.
Omega 3 thực vật cũng có tác dụng như omega 3 được lấy từ cá, đặc biệt nó sẽ không có mùi tanh đặc trưng của hải sản. Acid béo omega-3 là một loại acid béo không bão hòa mà cơ thể không thể sản xuất hiệu quả, nhưng nó lại đóng vai trò quan trọng trong nhiều chức năng cơ bản. Omega-3 có tầm quan trọng đối với sức khỏe tim mạch cũng như cho sự phát triển của não bộ và mắt. Chúng cũng hỗ trợ nhiều chức năng khác như hệ thống miễn dịch, tiêu hóa và khả năng sinh sản.
Có ba loại chính của omega-3, bao gồm acid alpha-linolenic (ALA) thường được tìm thấy trong nguồn thực vật, cùng với acid docosahexaenoic (DHA) và acid eicosapentaenoic (EPA) thường được tìm thấy trong hải sản.
Với hầu hết mọi người, DHA và EPA được coi là nguồn omega-3 tốt nhất vì cơ thể cần phải chuyển đổi acid ALA thành DHA và EPA. Tuy nhiên, quá trình này có thể biến đổi tùy thuộc vào từng người.
Tầm quan trọng của Omega 3 đối với sức khỏe
Theo ThS.BS Nguyễn Văn Tiến từ Viện Dinh dưỡng Quốc gia, omega là một nhóm axit béo không no cần thiết với các dạng chính là DHA, EPA và ALA. DHA và EPA tham gia vào việc xây dựng và duy trì cấu trúc não bộ, trong khi ALA là một loại chất béo omega-3 không kém về giá trị với DHA và EPA.
Khi được cung cấp cho cơ thể, ALA có khả năng chuyển hóa thành DHA và EPA theo nhu cầu. Chúng cung cấp năng lượng và tham gia vào việc xây dựng cấu trúc não bộ, bảo vệ não và tăng cường truyền tải tín hiệu thần kinh.
Omega 3 không chỉ có lợi cho làn da, cải thiện chất lượng giấc ngủ và phát triển trí não mà còn giảm nguy cơ mắc bệnh ung thư, làm giảm mức mỡ trong gan,… Vì vậy, việc bổ sung omega 3 cho cơ thể được coi là vô cùng cần thiết.
Để đảm bảo cung cấp đủ chất dinh dưỡng, trong chế độ ăn uống của mọi người cần bao gồm acid béo omega-3 từ các bữa ăn chính và các bữa ăn nhẹ. Theo khuyến nghị, người trưởng thành khỏe mạnh nên tiêu thụ hàng ngày từ 250 đến 500 miligam (mg) EPA và DHA.
Đối với omega-3 có nguồn gốc từ thực vật, lượng tiêu thụ đủ cho nam giới là 1.600 mg và cho nữ giới là 1.100 mg. Vì cơ thể không thể tự sản xuất đủ lượng omega-3 cần thiết. Mà acid béo omega-3 là một chất dinh dưỡng quan trọng nên chúng ta cần lấy từ các nguồn thực phẩm.
Một số thực phẩm có thể giúp bổ sung omega-3 vào chế độ ăn uống bao gồm cá béo như cá hồi và cá thu, cũng như hạt lanh và hạt chia.
Omega 3 thực vật lấy từ nguồn nào?
“Omega 3 thực vật lấy từ nguồn nào?” là câu hỏi thắc mắc của nhiều người hiện nay, đặc biệt với những người ăn chay. Dưới đây là 7 Omega 3 thực vật mà bạn có thể tham khảo bổ sung cho cơ thể.
Hạt chia
Hạt chia đã được biết đến với một loạt lợi ích cho sức khỏe. Nó cung cấp một lượng đáng kể chất xơ và protein trong mỗi phần ăn. Ngoài ra, chúng còn là một nguồn giàu axit béo omega-3 ALA từ thực vật.
Các nghiên cứu đã chứng minh rằng, nhờ sự kết hợp của omega-3, chất xơ và protein, hạt chia có khả năng giảm nguy cơ mắc các bệnh mãn tính khi được bao gồm trong chế độ ăn uống lành mạnh. Một nghiên cứu trên những người mắc chứng chuyển hóa đã cho thấy rằng, chế độ ăn uống bổ sung hạt chia, protein đậu nành và yến mạch đã giúp giảm chất béo trung tính trong máu, đồng thời giảm các tình trạng viêm nhiễm.
Năm 2007, một nghiên cứu trên động vật cũng đã chỉ ra rằng tiêu thụ hạt chia có thể giảm chất béo trung tính trong máu và tăng cường mức cholesterol HDL (được coi là tốt) cùng với lượng omega-3 trong máu.
Khuyến nghị hàng ngày cho lượng ALA của người lớn trên 19 tuổi là 1.100 mg đối với phụ nữ và 1.600 mg đối với nam giới. Một chút hạt chia có thể cung cấp lên đến 5.000 mg axit béo omega-3 ALA, tương đương 312 – 454% lượng khuyến nghị hàng ngày.
Hạt chia có thể dễ dàng thêm vào khẩu phần ăn bằng cách rắc lên món salad, sữa chua hoặc sinh tố. Hạt chia xay cũng có thể được sử dụng như một thay thế thuần chay cho trứng. Chỉ cần kết hợp 1 muỗng canh (7 gam) hạt chia với 3 muỗng canh nước để thay thế cho 1 quả trứng trong các công thức nấu ăn.
Cải Brussels
Ngoài việc có hàm lượng cao về vitamin K, vitamin C và chất xơ, cải Brussels còn là nguồn cung cấp dồi dào axit béo omega-3.
Thực tế, một nghiên cứu đã chỉ ra rằng việc thường xuyên bổ sung rau họ cải vào chế độ ăn có mối liên quan đến việc giảm nguy cơ mắc bệnh tim lên đến gần 16%.
Một nửa cốc (44 gram) cải Brussels tươi chứa khoảng 44 mg ALA, đóng góp 4% lượng khuyến nghị hàng ngày. Tuy nhiên, khi nấu chín, cải Brussels cung cấp gấp ba lần nữa, với 135 mg axit béo omega-3 trong mỗi nửa cốc (78 gram).
Cho dù bạn hấp, trần hay xào, cải Brussels luôn là một lựa chọn lành mạnh và ngon miệng cho bất kỳ bữa ăn nào.
Dầu tảo
Dầu tảo là một loại dầu có nguồn gốc từ tảo, nằm trong số ít nguồn thực phẩm thuần chay cung cấp cả EPA và DHA, các axit béo quan trọng. Các nghiên cứu còn cho thấy nó có thể cung cấp EPA và DHA về mặt dinh dưỡng tương đương với hải sản.
Một nghiên cứu đã so sánh viên nang dầu tảo với cá hồi nấu chín và kết quả cho thấy cả hai đều được cơ thể tiếp thu tốt, có hiệu quả tương tự nhau.
Nghiên cứu gần đây trên động vật đã phát hiện rằng, việc bổ sung hợp chất DHA từ dầu tảo có thể cải thiện trí nhớ. Tuy nhiên, cần thêm nhiều nghiên cứu trên con người để xác định rõ hơn lợi ích của nó đối với sức khỏe.
Dầu tảo thường phổ biến dưới dạng viên nang mềm, cung cấp khoảng 400-500 mg DHA và EPA. Tuy nhiên, cơ thể chỉ cần khoảng 300-900 mg DHA và EPA kết hợp mỗi ngày.
Sản phẩm bổ sung dầu tảo dễ dàng mua được tại hầu hết các hiệu thuốc. Dạng lỏng cũng có thể dùng bằng cách thêm vào đồ uống hoặc sinh tố để cung cấp thêm axit béo lành mạnh.
Hạt gai dầu
Ngoài việc chứa protein, magiê, sắt và kẽm, hạt gai dầu còn chứa khoảng 30% dầu, đồng thời cung cấp một lượng đáng kể omega-3.
Các nghiên cứu đã chứng minh rằng omega-3 có trong hạt gai dầu có lợi cho sức khỏe tim mạch. Nó có thể ngăn ngừa sự hình thành các cục máu đông và hỗ trợ tim trong quá trình phục hồi sau cơn đau tim.
Chỉ cần ăn ba muỗng canh (khoảng 30 gram) hạt cây gai dầu, bạn có thể cung cấp cho cơ thể khoảng 3.000 mg axit béo ALA omega-3. Hãy rắc chúng lên trên sữa chua hoặc trộn vào sinh tố để tạo thêm hương vị thơm ngon và gia tăng lượng omega-3 trong bữa ăn nhẹ.
Ngoài ra, dầu hạt gai dầu được làm bằng cách ép hạt cây gai dầu. Đây cũng là một nguồn cung cấp đặc biệt bogja omega-3 mà bạn có thể sử dụng để bổ sung cho chế độ ăn uống của mình.
Quả óc chó
Quả óc chó là nguồn cung cấp đầy đủ chất béo lành mạnh và axit béo omega-3 ALA. Thực tế, quả óc chó chứa khoảng 65% chất béo theo trọng lượng.
Các nghiên cứu trên động vật đã đưa ra những kết quả thú vị về tác động tích cực của quả óc chó đối với sức khỏe não bộ. Nó có thể cải thiện đáng kể trí nhớ, khả năng học tập, phát triển vận động và giảm sự lo lắng ở những con chuột mắc bệnh Alzheimer.
Các nghiên cứu trên cả người và động vật đã chỉ ra rằng, việc bổ sung quả óc chó vào chế độ ăn uống có liên quan đến sự cải thiện đáng kể trong hiệu suất nhận thức và trí nhớ. Chỉ cần một khẩu phần quả óc chó có thể đáp ứng nhu cầu axit béo omega-3 của cả ngày, với khoảng 28 gram hạt óc chó cung cấp 2,570 mg axit béo omega-3.
Hạt lanh
Hạt lanh là một nguồn dinh dưỡng vô cùng phong phú, cung cấp một lượng lớn chất xơ, protein, magiê và mangan trong mỗi khẩu phần ăn. Đặc biệt, chúng còn là một nguồn cung cấp omega-3 tuyệt vời.
Các nghiên cứu đã chứng minh rằng, hạt lanh mang lại nhiều lợi ích cho sức khỏe tim mạch, đặc biệt là nhờ vào hàm lượng axit béo omega-3. Cả hạt lanh nguyên hạt và dầu hạt lanh đều đã được chứng minh là giúp giảm cholesterol và huyết áp đáng kể, đặc biệt là ở những người mắc bệnh cao huyết áp.
Một muỗng canh (10 gam) hạt lanh nguyên hạt cung cấp 2.350 mg axit béo omega-3 ALA, vượt qua lượng khuyến nghị hàng ngày.
Hạt lanh dễ dàng thêm vào chế độ ăn uống và có thể là một thành phần quan trọng trong các món nướng thuần chay. Với hương vị nhẹ, ngọt ngào, hạt lanh cũng là bổ sung hoàn hảo cho các món ngũ cốc, bột yến mạch, súp hoặc salad.
Dầu tía tô
Dầu tía tô là một loại dầu có nguồn gốc từ hạt tía tô, thường được ưa chuộng trong ẩm thực Hàn Quốc. Đây không chỉ là một loại gia vị và dầu ăn linh hoạt với hương vị độc đáo mà còn là một nguồn cung cấp axit béo omega-3 dồi dào.
Một nghiên cứu trên người lớn tuổi đã thay thế dầu đậu nành bằng dầu tía tô và phát hiện rằng nó đã gấp đôi mức ALA trong máu. Theo thời gian, điều này cũng đã dẫn đến sự gia tăng đáng kể của EPA và DHA trong hệ thống tuần hoàn.
Dầu tía tô là một nguồn cực kỳ giàu axit béo omega-3, với ALA chiếm khoảng 64% trong hạt tía tô. Mỗi muỗng canh (14 gam) chứa gần 9.000 mg axit béo omega-3 ALA, tương đương 563–818% lượng khuyến nghị hàng ngày.
Để tận dụng tối đa lợi ích cho sức khỏe, dầu tía tô nên được sử dụng như một chất tăng hương vị hoặc thành phần nước sốt, thay vì dầu ăn. Điều này là vì dầu tía tô chứa nhiều chất béo không bão hòa đa, có thể bị oxy hóa khi tiếp xúc với nhiệt độ, tạo ra các gốc tự do có thể gây hại cho sức khỏe.
Ngoài ra, dầu tía tô cũng có sẵn dưới dạng viên nang, giúp bạn dễ dàng và tiện lợi cho việc bổ sung omega-3.
Trên đây là thông tin chi tiết giải đáp thắc mắc: “Omega 3 thực vật lấy từ nguồn nào?”. Theo đó, axit béo omega-3 đóng một vai trò quan trọng trong chế độ ăn uống và là yếu tố không thể thiếu cho sức khỏe. Đối với những người không ưa thích hoặc hạn chế ăn cá vì lý do cá nhân hoặc ăn chay vẫn có cách để cung cấp axit béo omega-3 cho cơ thể. Bạn có thể hấp thụ omega-3 thông qua việc kết hợp một số thực phẩm giàu omega-3 hoặc lựa chọn thêm thực phẩm bổ sung từ nguồn thực vật, đáp ứng nhu cầu dinh dưỡng của mình mà không cần phải dựa vào hải sản.
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He latеr ɑdded: ‘Per aspera ad astra!’ The Latin phrase roughly translates ɑs:
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