Another source of omega-3 is alpha-linolenic acid, a fatty acid contained in the fats of certain plants. The advantage of vegetable fats is that their acquisition is not dependent on killing other living creatures. Vegetable fats also contain less pollutants, such as pesticides or polychlorinated biphenyls. As a source of alpha-linolenic acid is recommend flax seeds (53% of their fat is composed of alpha-linolenic acid), pumpkin seeds (15%) grape seeds (10%), soybeans and products of them (8%), walnuts (5%). In smaller quantities it is contained in leafy green vegetables, cereals, legumes, milk freely grazing animals. Crops grown in cooler conditions, they contain more omega-3 than plants from warmer climates.
How flaxseed oil taking
The richest vegetable source of omega-3 fatty acids is flaxseed oil. This oil was formerly a common part of central european diet, and due to its oteplujícímu character is suitable for the colder climate.
It can be said that due to the effect contained in omega-3 fatty acids, the addition of linseed oil in the meal largely offset the adverse effect of animal fats containing cholesterol. However, it must be of sufficient quality and should be consumed regularly.
It is recommended to take in the amount of two to three tea spoons daily to the enrichment of food. If they seem initially its taste unusual, it is possible to mix for example with olive oil or can be taken together with butter. It is possible to prepare a mixture of butter and flax oil in a ratio of about 1 : 1, which is created from butter dietary downright acceptable and beneficial food.
Flaxseed oil is not heat, it is necessary to add to complete the meal, warming up would be valuable omega-3 fatty acids destroyed.
It is possible to use the surface lipids of normal meals
Especially tasty with rice. In conjunction with the parbolizovanou rice creates a completely new, unusually attractive taste, which is even more accentuated, if the food peppered with a sprinkling of raw onions and used in the preparation of sea salt.
Similarly, the taste properties of linseed oil is multiplied in conjunction with some types of vegetables. Grease if eat boiled or steamed carrots, we get downright medicinal food.
In any case, it should be a combination of a forward test, because with some of the food tastes rather bitter, while the other is the taste of the whole dish to unexpectedly improve. Important is the quality of the
Flaxseed oil has very high content of polyunsaturated fatty acids (about 70%) and therefore is very delicate to oxidation. For normal temperatures at the air spoils quickly, which is reflected zhořknutím. Such oil must not be used, because it can cause the formation of so-called free radicals in the body, which are very aggressive particles that damage body tissue, decrease immunity and accelerate aging. Therefore, it should be linseed oil is always as fresh as possible, stored in a cool dark place. It is good to wait until it arrives to the store fresh delivery, buy larger quantities and store it at home in the freezer compartment of the refrigerator. For immediate use we can separate only a small amount and store in the refrigerator. Most manufacturers indicates an expiration date of about 4-7 months from the date of manufacture, when stored in a cool and dark place. However, if we want to take advantage of favorable properties of the oil to support the body, thus the old oil has better use. No less important thing is the quality of the production.