One of the important nutrients that helps maintain physical and intellectual strength for workers is omega-3. This is an essential group of unsaturated fatty acids, which plays an important role in the cardiovascular system, brain and anti-inflammatory ability.
To ensure safety and long-term effectiveness, workers should prioritize supplementing omega-3 from natural food sources.
Sea fish are the most abundant and easily absorbed source of omega-3. Fatty fish such as salmon, mackerel, herring, sardines or tuna contain high levels of DHA and EPA – two important forms of omega-3 for cardiovascular health and brain function. Workers should eat sea fish from two to three meals a week, processed by steaming, panning with little oil or grilling to maintain nutritional value.
Besides seafood, nuts and vegetable oils are also notable natural sources of omega-3. Walnuts, flaxseed, chia seeds and soybeans contain a lot of ALA – a form of plant-based omega-3. Workers can add these nuts to breakfast, snacks or use flaxseed oil, canola oil in cooking. This addition is especially suitable for people who eat less fish or are vegetarian.
Eggs and green vegetables also contribute to supplementing omega-3 for the body. Some types of eggs are supplemented with omega-3 through poultry feed to help increase this nutrient content. Dark green leafy vegetables such as spinach, kale or broccoli, although not high in omega-3, still support nutritional balance in the daily diet.
More importantly, workers need to maintain a scientific and diverse diet, combined with reasonable rest to maximize omega-3 effectiveness. Instead of abusing functional foods, supplementing omega-3 from natural sources is not only safe but also helps the body absorb better.
