7 Best Food Sources for Omega-3 Fatty Acids – Omega 3 fatty acids are one of the nutrients the body needs. Unfortunately, the body does not produce these nutrients naturally, so it needs to be obtained through food. So, what are the foods that contain lots of omega 3? C’mon, take a peek at the following row of food.
What are the benefits of omega 3 fatty acids for the body?
Omega 3 is a monounsaturated fat that consists of various types, such as EPA (eicosapentaenoic acid), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).
Omega 3 fatty acids have an important role in the body, namely as a component of phospholipids. Phospholipids are lipid (fat) molecules whose job is to form the structure of cell membranes in the retina, brain, and sperm.
In addition, these fatty acids are also needed for the formation of eicosanoids, which are signaling molecules in the cardiovascular, lung, endocrine, and immune systems.
People who lack omega 3 intakes, will be susceptible to various health problems, such as heart disease, rheumatoid arthritis, stroke, dementia and macular degeneration (impaired vision).
Variety of foods that contain lots of omega 3
For your body to stay healthy, omega 3 intakes must be fulfilled. Launching the National Institute of Health page, intake of omega-3 acids by type varies.
In children and adolescents aged 2 to 19 years, ALA intake per day, which is 1.55 grams (men) and 1.32 grams (women).
While for people over the age of 20 years, they need ALA per day of 1.59 grams (women) and 2.06 grams (men).
Then, DHA and EPA intake per day ranges from 40 mg for children and adolescents and 90 mg for adults.
To meet the nutritional intake, you can eat foods that contain omega 3, including:
1. Mackerel fish group
Mackerel is a designation of marine fish which includes groups of mackerel and mackerel. 100 grams of mackerel contains 5,134 mg of omega 3.
In addition, this fish is also rich in vitamin B12 and selenium, which is good for nerves and the immune system.
This type of fish you can get on the market in fresh condition or package in cans. You can enjoy this fish in various ways, such as fried, baked, or mixed with the dough into brains.
In addition to mackerel, salmon is also included in a line of foods that contain lots of omega 3. Every 100 grams of salmon contains 2,260 mg of omega 3.
In addition, this fish is also equipped with various nutrients such as vitamin D, vitamin B, and selenium. You can enjoy this fish in various ways, such as baked or fried.
If you get bored with fish, you can switch to oysters to meet omega 3 intakes per day. In 100 grams of oysters, it is known to contain 435 mg of omega 3.
Besides containing omega 3, this seafood is also equipped with various nutrients, such as zinc, copper, and vitamin B12. You can enjoy steamed oysters or cooked with herbs.
Besides salmon, sardines also contain lots of omega 3. As much as 100 grams of sardines, there are 1,480 mg of omega 3 and are also equipped with vitamin B12, vitamin D, and selenium.
You can easily find this, both fresh and packaged in a can. Usually, sardines are cooked with additional sauce or fried.
Fish that are small in size turn out to contain a lot of nutrients. This seafood contains vitamin B3, selenium, calcium, and omega 3.
In 100 grams of anchovies, there is 2,113 mg of omega 3. This fish is very easy to find in the market and is processed into various menus, such as fried, made pipes, or sauteed.
6. Flaxseeds and Chia seeds
In addition to seafood, chia seeds and flax also contain omega 3. Per tablespoon of flaxseed contains 2,350 mg of omega 3. Meanwhile, every 28 grams of chia seeds contains 5.060 mg of omega 3.
In addition to omega 3, these seeds also contain fiber, magnesium, selenium, and manganese. You can enjoy whole grains by adding it to cereal, yogurt, or making it into cakes.
If there are no walnuts, you can enjoy soybeans . This food is known to contain 1,443 mg of omega 3 per 100 grams.
Not only that, but these beans also contain B vitamins, folate, vitamin K, magnesium, and potassium which are healthy for the body.
In addition to direct consumption, you can also enjoy a variety of processed foods from soybeans, such as tofu, tempeh, and soy milk.
Benefits of Omega-3
After you know some foods that contain omega-3s aside from fish, another important thing that you must know is what benefits can be obtained if you consume omega-3.
Here are the benefits of omega-3 for body health, including:
1. Prevents clogging of blood vessels
The benefits of omega-3 that you can get is to prevent blood vessel blockage (atherosclerosis). Research shows that consumption of fish oil can reduce bad cholesterol levels and prevent inflammation, thereby reducing the risk of clogged arteries.
2. Reducing triglyceride levels
Fish oil has been shown to reduce triglyceride levels in the blood. The risk of heart disease will increase along with high levels of triglycerides in the body.
3. Relieves joint inflammation
Many studies suggest that regular consumption of omega-3s for 3 months can reduce joint pain in people with arthritis. In addition, the consumption of fish oil is also believed to be able to have an impact on the immune system of patients with rheumatoid arthritis. Even so, this finding still needs further research.
4. Maintaining heart health
The most important benefit of omega-3 is to maintain heart health while reducing the risk of heart disease. A study showed that those who consumed omega-3 routinely had a lower risk of heart attack and had more controlled blood pressure.
5. Maintain fetal health
The content of DHA and EPA in fish oil can reduce the risk of preeclampsia, preterm labor, and increase the baby’s birth weight.
Keep in mind, fish oil with low doses is relatively safe for most people, even for pregnant and breastfeeding women. But considering the condition and health history of each person is different, it’s good to consult with a doctor before consuming fish oil.