List of contents
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–
Salmon
often referred to as a source
Omega-3
best.In fact, foods that contain omega-3 are not just salmon.There are still many
food
Another that is no less healthy.
Salmon itself is known for its exorbitant price.However, there are some foods with the same nutritional content, but prices are much cheaper.
Omega-3 itself is a type of unsaturated fat (
Polyunsaturated fatty acid
) which is needed by the body.
According to a registered nutritionist, Maddie Pasquariello, Omega-3 is important to support brain function, thyroid health and liver, maintain mood, regulate hormones, to control inflammation in the body.
Food with cheap omega-3
Salmon is indeed high in the content of EPA and DHA, the two main types of omega-3s that are found in many deep sea fish.However, there are several other alternatives offered at lower prices.Next between them, launch
Real simple
.
1. Mackerel
Mackerel is easier to find in traditional markets and the price is relatively affordable.This fish actually contains more omega-3 than salmon.
According to Oregon State University data, 100 grams (g) of mackerel contains about 2.6 g omega-3 in the form of EPA, DHA, and a little.
In addition, this fish is also rich in protein, calcium, and iron.
How to process it is flexible.You can bake, fry, or make pepes bloated with favorite spices.
2. Chia seeds
The shape is small, but the benefits are large.Chia seeds contain omega-3 in ala form (
Alpha-linolenic acid
) with a high amount, which is about 5 g in one small portion.
Not only that, chia seeds also contain high fiber, calcium, and antioxidants that are good for digestive health and blood sugar balance.
This seed is also a very good source of vegetable protein.
You can mix chia seeds into
Overnight Oat
, Make pudding chia with milk and fresh fruit, sprinkle them on avocado bread, or mix it inside
Smoothie
.
If you are not accustomed to eating high fiber foods, you should start from a small amount first so that digestion is not ‘shocked’.
3. Walnuts
One handful of walnuts is enough to contribute 2.5 g in the body.
In addition, walnuts also contain magnesium, natural melatonin which helps sleep more soundly.Walnuts also contain polyphenols that are anti -inflammatory.
Canary beans can be enjoyed directly as a healthy snack, added to granola or yogurt, or chopped and put into muffins.
Enter the list of foods containing omega-3 above in the daily diet so that the body is always healthy.
(tis/asr)
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