Kafukufuku wa yunivesite ya Pennsylvania State adawonetsa kuti omega-3 fatty acids kuchokera ku zomera amalimbikitsa kupanga mafupa ndikuthandizira kuchepetsa chiopsezo cha osteoporosis popewa kutaya kwambiri kwa mafupa.
Mafuta a Omega-3 mu mawonekedwe a alpha-linolenic acid amapezeka mumasamba obiriwira obiriwira, mtedza, mbewu, ndi mafuta osiyanasiyana amasamba.
Zomera zopangira mafuta ofunikira:
Masamba obiriwira obiriwira a Flaxseed Mafuta a fulakesi Mbeu za dzungu Mafuta a hempseed Mafuta a soya wa tirigu nyongolosi ya Soya Tofu Tempeh Kuphatikiza apo, magwero amafuta ofunikirawa amakhalanso olemera mu vitamini E, omwe ndi opindulitsa kwambiri, makamaka ku matenda amtima. matenda a mtima.