Omega-3 is known as a group of unsaturated fatty acids that play an important role in human health, including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fatty acids not only support brain function, but also play an important role in reducing the risk of cardiovascular disease.
Therefore, supplementing fish is essential to help increase Omega-3 to help have a healthy body, according to Health.
Salmon
Salmon is one of the richest sources of Omega-3, especially high in EPA and DHA. Salmon can be prepared in many delicious dishes and provides high protein content as well as vitamins such as B12, vitamin D and selenium.
Some studies show that eating salmon regularly helps reduce the risk of cardiovascular disease, reduces inflammation in the body and helps maintain cholesterol balance.
Salmon can be prepared in many ways such as grilled, pan-fried or made into Japanese sushi.
Mackerel
Mackerel is a marine fish that contains high levels of Omega-3 and vitamin B12. With its characteristic fatty taste and rich nutrition, mackerel is very popular in family meals. This fish not only provides antioxidants but also supports the function of the nervous system.
A portion of mackerel about 100gr will contain more than 4,000mg of Omega-3. Mackerel can be processed into steamed, grilled or pan-fried dishes to bring delicious flavor and many nutritional values.
Sardines
Sardines are a great source of Omega-3s, especially when eaten whole, including the bones and skin. Sardines contain EPA and DHA, two types of Omega-3s that are important for heart and brain health.
Sardines are also a natural source of calcium and vitamin D, so consuming sardines can help reduce the risk of osteoporosis, protect the heart and reduce inflammation.
Herring
Herring is a high-protein, omega-3-rich fish that is perfect for those looking to get a nutritional boost without worrying about calories. A small portion of herring can provide almost your entire daily omega-3 requirement.
Herring is also rich in vitamin D and selenium, which support the immune system and help maintain the flexibility of the musculoskeletal system. Herring is often processed into smoked dishes or salads, preserving the nutritional content and creating an attractive flavor.
Tuna
Tuna, especially bluefin tuna, is one of the most popular fish rich in Omega-3. In addition to Omega-3, tuna is also rich in antioxidants and protein, which help the body maintain energy and improve cardiovascular health.
Tuna also contains vitamin B, vitamin D and minerals such as iron and zinc. However, it should be noted that tuna can contain high levels of mercury, especially bluefin and blackfin tuna, so it should only be consumed in moderation, about 100 grams per month for adults.
Housewives can also process tuna into many delicious dishes such as sashimi, salad or grill.
