Sources of Omega 3 – Why should you eat food sources of omega 3? Omega 3 plays an important role for human health, for that we must know what foods contain omega 3 fatty acids so that we can consume them every day.
Why is omega 3 important? You see, omega 3 fatty acids are important elements in the membrane that forms or covers every cell of the body. Omega 3 provides calories, from which the body gets energy, improves heart function, psychological function, fights inflammation, improves lung health, improves immunity, and is good for improving the health of hormone-producing glands or endocrine glands.
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Three types of omega 3 fatty acids:
- alpha-linolenic acid (ALA)
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
While the human body produces a lot of fat from the food we eat, this is needed by the body. The way to get omega 3 fatty acids is to directly consume food sources that store omega 3 substances. Therefore, it is very important for us to choose foods rich in omega 3.
5 Sources of Omega-3 Fatty Acids
Here we have collected 5 types of food that are sources of omega 3 fatty acids, hope they are useful!
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1. Whole Grains
Grains such as flaxseeds, chia seeds, are among the several types of seeds that contain high amounts of omega 3 fatty acids. These seeds are also a source of other nutrients such as magnesium, fiber, iron, and can help you fight cholesterol. Another benefit of consuming omega 3 rich foods is that it protects cells from the harmful effects of free radicals.
One serving of flaxseeds contains 2,350 mg of omega 3 and one serving of chia seeds contains 5,060 mg. These grains contain a very high amount of omega 3.
2. Walnuts
Walnuts are another great source of omega-3, one serving contains 2,570 mg. This walnut has many benefits, as a source of omega 3, it is very good for heart health and great for reducing appetite so it is suitable as food for dieters to lose weight.
Walnuts are also foods that contain monounsaturated fatty acids which are good for blood sugar health and eliminate bad cholesterol and function as anti-inflammatory.
3. Fish
Apparently, fish is also a good source of omega-3, especially salmon. One serving of salmon offers about 4.123 mg of omega 3, and mackerel (4.107 mg per serving). They are exotic foods that are rich in omega 3. This type of fish is also rich in other nutrients such as magnesium and protein. The benefits of nutrition are to accelerate wound healing and become an important nutrient for heart health.
Mackerel and salmon are also nutrient-dense fish, they contain vitamin B12 and vitamin D and selenium. The benefit of this nutrient is that it helps improve psychological health and is good for immunity.
4. Soybeans
Soybeans are a great source of omega 3 from plants. Who would have thought that soybeans offered 1,241 mg of omega 3 for one serving. Soybeans are also the best source of fiber and protein, which are great for digestion and building muscle.
If you consume soybeans, the benefits you get are avoiding the risk of heart disease, improving bone health, and reducing bad cholesterol.
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5. Blueberries
Furthermore, the source of omega-3 is blueberries. This berry is rich in nutrients and low in calories. This fruit is rich in antioxidants and provides about 437 mg of omega-3 per serving. In addition, blueberries also provide 9.2 millimoles per liter (mmol) of antioxidants for a measure of 100 grams.
In this fruit there are antioxidants called anthocyanins, the benefits of these antioxidants are to reduce the risk of heart disease, lower bad cholesterol (LDL) and are good for lowering blood pressure. This is as stated in research published by “the National Library of Medicine.”
Note:
So, to get a sufficient supply of omega 3 in our daily lives, include these types of omega 3 rich foods in our daily diet. If you buy these foods, make sure they are organic, avoid buying food products that contain preservatives.
