Markethealthbeauty.com – Many people avoid consuming fat because of the negative effects it may have. In fact, fat is really needed by the body. What is important is that you choose a source of fat that is good for health.
Intake foods that contain omega 3 believed to help maintain a healthy brain and heart. There are three omega-3 types, namely
- Docosahexaenoic acid (DHA),
- Eicosapentaenoic acid (EPA), and
- Alpha-linolenic acid (ALA).
ALA is an essential fatty acid to be consumed every day. ALA is converted to EPA and DHA by the body. Therefore, it is important to include foods that contain omega 3 in your daily diet.
Foods That Contain Omega 3
Here are some healthy omega 3 rich foods to eat.
1. Salmon
Who does not know salmon? This typical pink, almost orange fish is included in a row of foods that contain lots of omega-3s.
Salmon also stores a variety of other nutrients, such as vitamin B. You can serve this fish in various ways, such as fried with olive oil.
2. Mackerel
Mackerel also includes foods that contain omega 3. This fish stores vitamin B12 and selenium, which can help maintain a healthy nervous and immune system.
However, it is very important to pay attention to how to process the food. Because even though the food ingredients are high in omega-3, if it is processed by frying or deep fried, can have a negative effect on the body.
3. Oysters
In addition to fish, you can also get the benefits of omega-3 by eating oysters. In 100 grams of oysters contains 435 mg of omega-3.
Oysters also store a variety of nutrients in them, such as vitamin B12, copper, and zinc. You can enjoy it by steaming.
4. Anchovy
Who would have thought that small fish, which is often used as a traditional food like Pepes, actually contains quite high omega-3. In addition, anchovies contain vitamin B3, selenium, and calcium which is good for your body’s health.
The content of omega-3 in 100 grams of anchovy is 2,113 mg.
5. Nuts and Nut Products
Soybeans, edamame, tofu, and even fermented products like tempeh contain omega-3s. Almonds and walnuts also contain omega-3. So, the vegetarians still have food sources of omega-3.
Many think that a person who is a vegetarian is at risk for certain nutritional deficiencies. However, if you pay attention to the nutritional balance in food, this can be avoided.
6. Grains
Flaxseed is one type of grain that has a high ALA content. Other sources of omega-3s from whole grains include: Chia seeds and pumpkin seeds.
In addition to being rich in omega-3, whole grains are also high in fiber so it is very good for the digestive tract. In addition, fiber can also help keep us feeling full longer. Therefore, start to regularly eat foods that contain these omega-3s.
7. Green Vegetables
Leafy greens are omega-3 rich foods. Kale, Brussel sprouts, spinach and seaweed are some of them.
As with whole grains, vegetables have a high fiber content and are very good for digestive tract health.
8. Dairy Products and Eggs
Eggs, cow’s milk, soy milk, yogurt and margarine are foods that are fortified/added with omega-3 fatty acids in them.
Although they do not directly contain omega-3s, many of these foods have been given omega-3s to help meet nutritional needs.
9. Soybeans
Soybeans are an easy-to-find source of omega 3 foods. Soybeans are very rich in fiber and protein. In addition to omega 3, soybeans also contain vitamin A, iron, and protein.
In one cup (47 grams) of dry roasted soybeans, there are about 670 mg of omega-3.
10. Oil
Olive oil, canola oil, flaxseed oil, and soybean oil contain omega-3s. Therefore, it is very important to choose the right type of oil for processing food.
11. Chia Seed
Chia seeds are very high in omega 3, selenium, magnesium and other nutrients that the body needs. About a 28 gram serving of Chia seeds contains 5 grams of protein and 8 essential amino acids.
12. Sardines
Sardines are small but very nutritious. Sardines are very high in omega 3, vitamin D, vitamin B12 and selenium.
About 150 grams of canned sardines provides 2,205 mg of omega-3s, or 1,480 mg per 3.5 ounces (100 grams).
After reading the list of foods that contain omega 3 above, you don’t need to be confused anymore if you want to add this fatty acid to your daily menu.
Also pay attention to the processing of the food. The reason is, free radicals, especially when exposed to hot temperatures can damage the nutritional content in food.
