8 Food choices that contain lots of omega 3

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 components of phospholipids. Phospholipids are lipid (fat) molecules that are responsible for forming cell membrane structures in the retina, brain, and sperm.

In addition, these fatty acids are also needed for the formation of eicosanoids, namely signaling molecules in the cardiovascular, lung, endocrine, and immune systems.

People who are deficient in omega 3 intake are prone to various health problems, such as heart disease, rheumatoid arthritis, stroke, dementia and macular degeneration (vision problems).

Variety of foods that contain lots of omega 3

In order for your body to stay healthy, omega 3 intake must be fulfilled. Launching the National Institute of Health page, intake of omega 3 acids is based on different types.

In children and adolescents aged 2 to 19 years, the daily intake of ALA is 1.55 grams (men) and 1.32 grams (women).

Meanwhile, for people over 20 years of age, need ALA per day of 1.59 grams (women) and 2.06 grams (men).

Then, the intake of DHA and EPA per day ranges from 40 mg for children and adolescents and 90 mg for adults.

To meet these nutritional intake, you can eat foods that contain omega 3, including:

1. Group of mackerel

Mackerel is the term for 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 are good for the nervous and immune system.

You can get this type of fish in the market fresh or packaged in cans. You can enjoy this fish in various ways, such as frying, grilling, or mixing it with the dough to become brains.

2. Salmon

Apart from mackerel, salmon is also included in a row 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 grilled or fried.

3. Oysters

If you are bored with fish, you can switch to oysters to meet your daily intake of omega 3. In 100 grams of oysters, it is known to contain 435 mg of omega 3.

Apart from containing omega 3, seafood is also equipped with various nutrients, such as zinc, copper and vitamin B12. You can enjoy steamed or cooked oysters with spices.

4. Sardines

Apart from salmon, sardines also contain lots of omega 3. As many 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 these, both fresh and canned. Usually sardines are cooked with added sauce or fried.

5. Anchovies

These small fish actually contain a lot of nutrients. This seafood contains vitamin B3, selenium, calcium and omega 3.

In 100 grams of anchovy there are 2,113 mg of omega 3. This fish is very easy to find in the market and processed into various menus, such as fried, made pepes, or sauteed.

6. Flax seeds and chia seeds

Apart from seafood, chia and hemp seeds also contain omega 3. Per tablespoon of flaxseeds contain 2,350 mg of omega 3. Meanwhile, every 28 grams of chia seeds contains 5,060 mg of omega 3.

Apart from omega 3, these whole grains also contain fiber, magnesium, selenium and manganese. You can enjoy whole grains by adding them to cereal, yogurt, or making them into cakes.

7. Walnuts

Several types of nuts actually contain omega 3, one of which is walnuts. Every 28 grams of walnuts contains 2,570 mg of omega 3.

In addition, these nuts are also equipped with antioxidants, vitamin E, manganese, copper, and fiber. These nuts can be enjoyed directly or added to cakes or yogurt.