Omega-3 Fatty Acids Foods List – Omega 3 fatty acids are one type of monounsaturated (healthy) fats that are important for the body. Omega 3 fatty acids consist of various types, namely eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).
DHA and EPA are omega 3 fatty acids derived from fish and are proven to have many health benefits.
Meanwhile, ALA is an omega 3 fatty acid derived from vegetable oil, legumes, and some green vegetables.
In the body, some ALA is converted into DHA and EPA, although ALA itself has health benefits.
Omega 3 deficiency can leave a person vulnerable to a number of health problems, such as heart disease, rheumatoid arthritis (rheumatism), stroke, dementia, and including macular degeneration (impaired vision).
Omega-3 Fatty Acids Foods
Here are some examples of foodstuffs with the highest content of omega-3 fatty acids.
Omega-3 Fatty Acids Foods List: #1. Mackerel group
Mackerel are a group of sea fish that includes puffer fish and mackerel. At 100 grams of mackerel contains 5,134 milligrams (mg) of omega-3. This fish is also rich in vitamin B12 and selenium which is good for nerves and the immune system.
You can get this fish in the market in fresh condition or packed in cans. There are many ways to process it into delicious dishes, such as fried, burned, or mixed with dough into otak-otak (brains).
Omega-3 Fatty Acids Foods List: #2. Salmon
In addition to mackerel, salmon is also included in a row of foods that contain a lot of omega 3. Each 100 grams of salmon contain 2,260 mg of omega-3. This amount far exceeds the recommended daily intake of omega-3s by 250 – 500 mg.
Although high in fat, healthy fat content in salmon is beneficial for the brain and heart. Various studies have even found that consumption of fatty fish such as salmon can lower the risk of senile and heart disease.
#3. Cod liver oil (2,682 mg per serving)
The third omega 3-containing food is cod liver oil. Cod liver oil is more of a supplement than a food. As the name implies, it is an oil extracted from the liver of cod. This oil is not only high in omega 3 fatty acids, but also loaded with vitamins D and A, with a serving of one tablespoon providing 170% and 453% of the RDI.
Therefore, consuming a tablespoon of cod liver oil more than just meets your need for three very important nutrients. However, do not consume more than one tablespoon at a time, as too much vitamin A can be dangerous. Omega 3 content per tablespoon is 2,682 mg.
Oysters are one of the most nutritious seafood, you can eat. This type of food also contains more zinc than any other food in the world. With just 6 raw oysters (85 grams), it can suffice 293 percent of the RDI for zinc, 70 percent for copper, and 575 percent for vitamin B12.
Oysters can be eaten as appetizers, snacks or complementary meals. Omega-3 content in oysters is found in 370 milligrams or the equivalent of 6 oysters.
Sardines are very small and oily fish. Usually, this fish is eaten as a starter or a delicious snack. This fish is very nutritious, especially when eaten whole. They contain almost every nutrient the body needs. As much as 100 grams of dried sardines provide more than 200 percent RDI for vitamin B12, 24 percent of vitamin D, and 96 percent for selenium.
#6. Nuts and Processed Products
Soybeans, edamame, tofu, and fermented products such as tempeh contain omega-3. Walnuts, pecans, hazelnuts, and almonds also contain omega-3.
Other sources of omega-3 derived from the seeds, among others Chia seed and pumpkin seed. Chia seed is one of the foods of low glycemic index, which can help in regulating effective daily blood glucose levels.
Green vegetables can be an alternative source of omega-3 because it is a good source of ALA. Kale, Brussel sprouts, spinach and seaweed are some of them.
#9. Dairy and Egg Products
Eggs, cow’s milk, soy milk, yogurt, and margarine are food ingredients that are fortified / added omega-3 fatty acids in it.
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