Fatty fish, including salmon, sardines, and tuna, are the best-known sources of Omega-3. However, you can also get this from other foods. There are several foods that can provide the body with the required amount of fatty acids.

Omega-3 has many functions:

• Fatty acids play an important role in the development and functioning of the brain. That is why it is believed that they are closely related to the learning process and significantly affect the success of information assimilation.
• These nutrients reduce the likelihood of developing heart disease.
• Omega-3 fatty acids are excellent at reducing inflammation.
• They effectively reduce the risk of developing chronic diseases.

Why is Omega-3 good for your health?

1. Omega-3 regulates cholesterol level

First, it is worth noting that not all cholesterol is harmful to health. It can have a positive effect on the heart. For example, a reduction in blood triglyceride (fat) levels has been found among Eskimo tribes who eat a lot of fish.

2. Regulates blood pressure

Many clinical studies support the relationship between the consumption of Omega-3 fatty acids and lower blood pressure.

But, in any case, it is important to remember that only a doctor can make an accurate diagnosis and give treatment instructions. A proper diet is only a supplement that promotes recovery.

Other foods that contain Omega-3:

1. Flax seeds

Flax seeds contain a lot of Omega-3 acids. According to estimates, for every 100g of flax, there are 20g of these acids. This fantastic indicator will help you get the minimum daily dose needed by the body.

2. Chia seeds

This seed has a lot of Omega-3. The concentration is similar to flax seeds – 20%. Chia seeds have many culinary uses, for example, they can be added to desserts.

3. Soy

Soy is a special legume food because it contains healthy fats. In this case, for every 100 grams of soy, there are approximately 11 grams of Omega-3.

You can prepare many different dishes with soy. Plus, it’s a great option for vegetarians.

4. Walnut oil

It is a delicious ingredient for dressing salads or making desserts. Walnut oil also has a high content of Omega-3 fatty acids (10g per 100g). In addition, this oil relieves inflammation.

5. Peanut butter

Peanut butter is considered healthier than milk butter. Therefore, you can use it as a substitute without hesitation. You can even eat it on its own. 100 grams of peanut butter contains 10 grams of Omega-3.

6. Canola oil

This oil can be used in many different ways in the kitchen. In particular, it is well suited for quick frying and baking. Omega-3 concentration: 9g per 100g.

7. Olive oil

Olive oil goes well with almost all foods. It is not recommended for frying, but it has many other culinary uses. By properly balancing the amount of olive oil in your diet, you can improve your daily allowance of fatty acids.

8. Cabbage

Cabbage tastes very good in salads. It contains a lot of Omega-3, vitamins, and minerals, which will significantly improve your health and well-being.

9. Shea oil

This product is obtained from the nuts of the African tree. It has a high concentration of fatty acids useful for the body, in particular Omega-3.

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1. Use the “Method of loci”
Those same “palaces of reason”, sung by the TV series “Sherlock”, were invented in the first century BC. The method consists in the fact that a person creates in his thoughts a room in which he places objects that it is important for him not to forget. The stranger and grotesque things look, the better they tend to be deposited in the mind. This method is also called “mental walk”, and thanks to him you can remember a huge amount of information. It’s all about visualization, which helps memory work better.

2. Go to bed
Immediately after receiving the new information, whether reading the book, preparing for the exam or for an important meeting, try to take a nap. According to the American researcher Jessica Payne, sleep contributes to strengthening the connection of neurons when memorizing important facts. These memories should be brighter and more durable than others. But the most important factor is to memorize the facts on the eve of sleep, otherwise it will not work.

3. Scale information
A person’s operational memory is limited — on average, according to statistics, he is able to memorize from four to seven pieces of information simultaneously. Check for yourself: when you pronounce a phone or a combination for a card, you are not able to remember more than a few numbers. The mnemonic technology of chunking (chunking – scaling, integration, division into blocks) encourages a person to divide information into chunks, each of which receives a certain association or symbol. Thus, each of the stored elements acquires additional properties that you can not forget.

4. Eat by the mind
Red meat, butter, cheese, sweets and fried will never make you a mnemonic master, unlike vegetables, berries, nuts, beans, cereals, fish, game, olive oil and even wine. It’s all about energy value: the more food contains beneficial elements, namely omega-3, antioxidants and fiber, the better the brain works. A healthy diet helps to improve brain activity by 35%.

5. Move More
Of course, reading such advice in our journal is like not reading anything. And nevertheless: cardio load promotes blood circulation, including for the brain, which makes it possible to memorize information better. Some studies even show that a 4-hour load in the form of running or cycling helps memory if the workout takes place immediately after receiving new information (as is the case with sleep). Not the fact that such a grueling run will cheer you up, but no one said that it is easy to memorize.

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