மூளையின் சுறுசுறுப்பான இயக்கத்திற்குப் பெரிதும் உதவும் ”ஓமேகா 3”

மாணவர்களை எல்லோரும் காலையில்ப் படிக்கச்செல்வதற்கான கரணங்களில் மிக முக்கியமானது காலைவேளையில் மூளை களைப்பிண்றி சுறுசுறுப்பாக இயங்கும் மூளை சுறுசுறுப்பாக இயங்கும்போது கற்கும் பாடங்கள் இலகுவாக மாணவர்களால் விளங்கக்கூடியதாளவுள்ளது.

ஆனால் தற்போது சில ஆய்வுகளின் மூலம் ”ஓமேகா 3” எனும் ரசாயனம் அதிகமாகக் கிடைக்கும்போது மூளை சுறுசுறுப்பாக இயங்குவது கண்டுபிடிக்கப்பட்டுள்ளது இனி மாலைவேளைகளிலும் குறிப்பாக இரவிரவாக கண்விழித்துப்படிக்கும் மாணவர்கள் ”ஓமேகா 3” யை உணவில் அதிகம் சேர்த்து சுறுசுறுப்பாகப் படிக்கலாம்.

ஓமேகா 3 அதிகளவு காணப்படும் 300 வகையான உணவுகள்:

Table: List of foods high in omega 3 fatty acid DHA (mg/100 gram)

Ranking order	Omega 3 fatty acid DHA food sources	Omega 3 fatty acid DHA content in  mg per 100 gram of food portion
1	Eel	2100
2	Lamprey	2100
3	Tuna, fried	2028
4	Tuna	1800
5	Mackerel smoked or canned in water	1673
6	Rainbow trout, fillet in oven low-fat	1283
7	Rainbow trout fillet	1251
8	Caviar dark roe of sturgeon	1248
9	Roe average	1248
10	Fish fatty smoked	1192
11	Roe average salted	1185
12	Rainbow trout fillet with cream	1181
13	Rainbow trout fillet, creme for food preparation	1181
14	Rainbow trout sea, fillet	1160
15	Rainbow trout, fillet cold smoked	1158
16	Anchovy	1153
17	Rainbow trout, fillet	1103
18	Rainbow trout	1100
19	Salmon, fried fillet	1089
20	Salmon in oil	1052
21	Rainbow trout, fillet salted	1037
22	Salmon	1002
23	Salmon fillet	1002
24	Trout	1002
25	Sardine average, in oil and tomato sauce	965
26	Herring salted	953
27	Herring pickled, average	919
28	Rainbow trout fillet with sour cream	907
29	Rainbow trout carpaccio	899
30	Salmon, breaded, fried	895
31	Sushi with tuna, without seaweed	739
32	Rainbow trout whole, average	717
33	Vendace salted lake fish	708
34	Herring with garlic or mustard sauce	689
35	Salmon, whole	651
36	Redfish	649
37	Redfish frozen	649
38	Roe paste	649
39	Roe sauce, creme fraiche	608
40	Baltic herring fillet	586
41	Baltic herring fillet, in oven	569
42	Baltic herring	529
43	Halibut	520
44	Fish low-fat smoked	519
45	Vendace smoked lake fish	502
46	Whitefish, pollan, lavaret	493
47	Baltic herring	491
48	Baltic herring, fried	491
49	Baltic herring	482
50	Bream smoked	479
51	Baltic herring smoked	476
52	Baltic herring pickled, average	472
53	Baltic herring salted	472
54	Baltic herring with cheese	446
55	White fish, fried	445
56	Fish	445
57	Lavaret smoked	444
58	Vendace lake	409
59	Fish in oven	406
60	Fish average fried	405
61	Vendace, fried	404
62	Rainbow trout in rye crust	402
63	Fish in oven	394
64	Fish	375
65	Egg yolk, fried	371
66	Mussel in water	367
67	Salmon sauce	362
68	Baltic herring in tomato sauce	354
69	Baltic herring with dill or mustard sauce	354
70	Vendace, canned in tomato sauce	351
71	Sandwich cake with rainbow trout	348
72	Sushi with seaweed and salmon	339
73	Fish average, baltic herring,vendace,perch,pike	338
74	Fish ball, industrial	319
75	Egg yolk	315
76	Fish, average, breaded fried	310
77	Fish ball	307
78	Fish in oven, cream for food preparation 15% fat	304
79	Fish ball	303
80	Zander, pike-perch	301

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Table: List of foods containing omega 3 fatty acid EPA (mg/100 gram)

81	Fish average deep fried	291
82	Roach	287
83	Rainbow trout soup prepared with milk	283
84	Saithe frozen	280
85	Tuna in water	280
86	Bream	273
87	Fish pastie in pot	269
88	Salmon soup prepared with milk	257
89	Perch, baked in foil	251
90	Fish, frozen, fried and breaded	250
91	Perch fried	249
92	Perch	245
93	Salad with smoked fish, lettuce and egg	240
94	Margarine flora idea! 40%	239
95	Fish and vegetables in pot	235
96	Baked fish without milk	235
97	Baked fish	232
98	Rainbow trout casserole	217
99	Pike	217
100	Pork liver	216
101	Lutefish	216
102	Baltic herring jelly	214
103	Pork, bacon	204
104	Tuna average	201
105	Fish loaf with cream	200
106	Fish paste	200
107	Omelet roll with salmon filling	198
108	Cod	195
109	Pike, breaded, fried	194
110	Salad with smoked fish, cottage cheese, peas	190
111	Egg, quail	190
112	Pike à la homburg	189
113	Casserole with fish and rice	179
114	Finnish fish in rye crust	175
115	Fish vegetable casserole	173
116	Baltic herring casserole without milk	171
117	Fish finger	167
118	Pike filled	167
119	Salad with smoked fish, chives, potato and beetroot/red beet	167
120	Fish stew with low-fat milk	160
121	Fish finger	155
122	Baltic herring casserole without bacon	153
123	Salad with smoked fish, potato, apple and leek	153
124	Flounder, fried	150
125	Baltic herring casserole	146
126	Liver	146
127	Fish-based sandwich loaf	143
128	Roasted liver	143
129	Salmon lasagne	142
130	Burbot	135
131	Fish pie short crust pastry	133
132	Fish spinach casserole with low-fat milk	133
133	Flounder	133
134	Jansson's casserole	129
135	Baked fish	127
136	Jansson's casserole	126
137	Anjovis pizza yeast dough	125
138	Tuna in oil	122
139	Mussel sauce	122
140	Shrimp	122
141	Egg, omega, without shell	121
142	Fish potato hot pot	116
143	Fish risotto	112
144	Liver steak	108
145	Pasta-roe-shrimpsalad	104
146	Burbot stew	102
147	Liver average	102
148	Flounder, breaded, baked in oven	101
149	Fish vegetable casserole vegetables, cheese, milk	100
150	Flounder, breaded, fried	96
151	Casserole with fish and macaroni	95
152	Flounder	94
153	Fish and potato casserole	92
154	Tallow beef fat	87
155	Salad with shellfish and mushroom	85
156	Russian fish soup	84
157	Fish soup without milk	83
158	Fish soup prepared with fresh fish and milk	82
159	Fish-coconut soup	82
160	Kidney	81

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Table: List of foods containing omega 3 fatty acid EPA (mg/100 gram)

161	Fish vegetable soup	80
162	Liver sausage or pate, light, average	80
163	Fish burger	80
164	Chicken with skin grilled without added fat	79
165	Hollandaise sauce	76
166	Broiler	74
167	Puree with fish and vegetable, average, industrial babyfood	72
168	Fish and rice in short crust pasty	69
169	Infant formula average powder	68
170	Potato baked with smoked baltic herring	67
171	Fish soup with frozen saithe, with milk	67
172	Liver sausage or pate, average	64
173	Pizza with tuna fish filling	64
174	Kidney	63
175	Mayonnaise, homemade	61
176	Mussel soup	60
177	Mayonnaise 27-33% fat	60
178	Tuna sauce	57
179	Kidney average	57
180	Casserole with tuna and macaroni	57
181	Sausage, dry, salami type	56
182	Pizza with shellfish	56
183	Puree with fish and vegetable, without salt, homemade babyfood	56
184	Chicken with skin	56
185	Bearnaise sauce	55
186	Tunasalad with egg	55
187	Liver pate	54
188	Tuna sauce with cream	54
189	Minced liver steak liver, potato, onion	52
190	Chicken wing without skin	50
191	Chicken wing, marinated, in oven	49
192	Liver stew	49
193	Minced liver sauce	49
194	Pork and beef, canned	49
195	Chicken leg and thigh grilled	48
196	Bacon fried	48
197	Filled wheat tortilla tuna filling	48
198	Shrimp sauce with cream	47
199	Beef liver	46
200	Liver reindeer	46
201	Pork, bacon	44
202	Tunasalad	44
203	Chicken schnitzel, breaded, in oven	43
204	Pasty with fish	42
205	Oystersoup	42
206	Tartar sauce	42
207	Chicken wing with skin	40
208	Lemon sauce creamy	40
209	Pork chop fried without fat	39
210	Pork, flank smoked, fatty	39
211	Liver potato stew	38
212	Paella broiler, shellfish	37
213	Canneloni tuna filling	37
214	Bacon	35
215	Frankfurter fried without fat	35
216	Chicken wing, marinated, raw	34
217	Sausage balkan	34
218	Sausage for grilling, fried without fat	34
219	Chicken, leg and thigh with skin	34
220	Fish stock broth	34
221	Frankfurter	34
222	Frankfurter, baked	34
223	Shrimpsalad with egg	33
224	Frankfurter	33
225	Barbeque sausage, grilled	33
226	Grill sausage baked	33
227	Grill sausage fried	33
228	Frankfurter	31
229	Frankfurter, average	31
230	Liver carrot stew	31
231	Barbeque sausage, meaty, grilled	31
232	Grill sausage, meaty, baked	31
233	Barbeque sausage, boiled	31
234	Sausage for grilling, average	31
235	Tunafish rice salad	31
236	Processed sausage fried without fat	30
237	Sausage stuffed with pearl barley fried without fat	30
238	Frankfurter, contains cheese, baked	30
239	Frankfurter, contains cheese, light	30
240	Processed sausage grilled	29
241	Processed sausage, baked	29
242	Shrimp salad, cultured half cream sauce	29
243	Sausage, lauantai, fried without fat	29
244	Fresh pork sausage	29
245	Sausage for grilling, meaty, cheese	29
246	Shrimp soup	29
247	Processed sausage	29
248	Fried elk slices	29
249	Pearl sausage	29
250	Steak tartare	29
251	Tunafish potato salad	29
252	Sausage for grilling, meaty, average	29
253	Turkey breast	29
254	Sandwich spread	28
255	Sausage, lauantai, fried	28
256	Sausage for grilling, cheese	28
257	Frankfurter, contains cheese	28
258	Pork, chop	28
259	Processed sausage	27
260	Sausage, lenkki, average	27
261	Sausage stuffed with pearl barley, average	27
262	Pork, chop grilled	27
263	Reindeer liver steak	27
264	Chicken fillet baked unsalted	27
265	Processed sausage, contains cheese, baked	27
266	Processed sausage, contains cheese, grilled	27
267	Chicken	27
268	Sausage, lauantai, average	26
269	Fillet of chicken breast marinated	26
270	Soft processed sausage, jahti, average	25
271	French salad dressing	25
272	Caramel sauce	25
273	Processed sausage in oven with cheese and mustard	25
274	Sausage, lenkki, contains cheese	25
275	Chicken breast fried without skin	24
276	Turkey breast	24
277	Infant formula average ready-to-feed	24
278	Fish stock cube	24
279	Bacon, fillet, fat 18 g	22
280	Chicken fillet, fried, marinated	22
281	Chicken fillet filled with cheese	22
282	Kidney stew	22
283	Ham baked	21
284	Pork medium fat	21
285	Ham sausage	21
286	Chicken breast without skin	20
287	Turkey breast	20
288	Pork roast	20
289	Casserole with liver and rice homemade	19
290	Pork chop	19
291	Chicken breast breaded	19
292	Gotler sausage	19
293	Chicken	19
294	Sausage, lauantai, kevyt, average	19
295	Broiler file fried in oil	18
296	Chicken fillet of breast honey marinade	18
297	Casserole with liver and barley with fat free milk	18
298	Blood sausage black sausage	17
299	Pork chop breaded	17
300	Pork	17

Source: National Public Health Institute of Finland