Some people deliberately avoid consuming fat because of its bad effects, even though our body also needs fat, namely in the form of good fat to support body health.
One of the good fats is omega-3 fatty acids which play an important role in maintaining body performance. Foods that contain omega-3 are believed to help maintain brain and heart health.
There are three types of omega-3s, namely ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid).
ALA is a fatty acid that is important to consume every day because later the body will convert it to EPA and DHA forms. So, it is very important to include foods that contain omega-3 in the daily diet.
Foods Rich in Omega-3 Content
Some of the following foods are rich in omega 3 content which is healthy for consumption:
Green vegetable
Green vegetables that are rich in omega-3s are kale, brussels sprouts, spinach, and seaweed because they have high fiber content and are very good for the health of the digestive system.
Dairy Products and Eggs
Eggs, cow's milk, soy milk, yogurt, and margarine are food ingredients that contain omega-3 fatty acids in them.
Salmon
Salmon, a fish with a distinctive pink and almost orange color, stores a variety of good nutrients besides omega-3 as well as B vitamins
Mackerel Fish
There is omega-3 content in mackerel, this fish also stores vitamin B12 and selenium which can help maintain the health of the nervous and immune systems.
Sardine
Despite their small size, sardines are very nutritious because of their high content of omega 3, vitamin D, vitamin B 12, and selenium. In 150 grams of canned sardines, there are 2,205 mg of omega-3s, or 1,480 mg per 3.5 ounces (100 grams).
Oyster
You can get the benefits of omega-3 by consuming oysters because 100 grams of oysters contain 435 mg of omega-3. Oysters also store vitamin B12, copper, and zinc.
Anchovy
Many traditional dishes use this anchovy. It turns out that this small fish contains quite high omega-3, in addition to vitamin B3, anchovies also contain selenium and calcium which are good for the health of the body. 100 grams of anchovy contains 2,113 mg of omega-3.
Nuts and Its Products
Omega-3 is also found in soybeans, edamame, almonds, walnuts, tofu, and fermented products such as tempeh.
Soybeans are an easy-to-find source of omega-3. Soybeans are very rich in fiber and protein. Apart from omega 3, soybeans also contain vitamin A, iron, and protein. In ½ cup (47 grams) dry roasted soybeans contain 670 mg of omega-3.
Grains
Seeds, including chia seeds and pumpkin seeds, are sources of omega-3 and flaxseed is a type of grain that has a high ALA content.
Chia seed is very high in omega 3, selenium, magnesium, and other nutrients the body needs. In a 28-gram serving of chia seed, there are 5 grams of protein and 8 essential amino acids.
Apart from being rich in omega-3s, whole grains are also high in fiber so they are very good for the digestive system and help keep us feeling full longer.
Oil
Omega-3 is found in olive oil, canola oil, flaxseed oil, and soybean oil. Choosing the right type of oil is very important for processing food.
Various types of foods that are rich in omega-3 content are always present in the daily shopping list. However, what is no less important is the proper way of processing in optimizing the benefits of omega-3 itself.
Free radicals when exposed to hot temperatures can damage the nutritional content in food, so it is necessary to pay attention to processing methods that can maximize the benefits of omega-3 in our body.
Do you want to check the protein, calories, and other content in your food? Ladies, you can use the Fitie application, just by sending a photo of the food, then you can find out what the ingredients are in the food.
Klik Dokter. (2022). Daftar Makanan Sehat Yang Mengandung Omega-3 [Online] https://www.klikdokter.com/gaya-hidup/diet-nutrisi/daftar-makanan-sehat-yang-mengandung-omega-3
Hello Sehat. (2021) 8 Sumber Makanan Terbaik yang Kaya Asam Lemak Omega-3 [Onine] https://hellosehat.com/nutrisi/fakta-gizi/makanan-yang-mengandung-omega-3/