Makanan yang Banyak Mengandung Omega 3 dan Manfaatnya

Pradipta Indra Kumara

Editor:

  • Asam lemak Omega 3 mengandung banyak manfaat bagi tubuh.
  • Mengonsumsi makanan yang mengandung Omega 3 dapat mengontrol kadar kolesterol.
  • Ada banyak jenis makanan yang mengandung Omega 3.

SKOR.id - Apakah anda sering mendengar tentang asam lemak Omega 3? Omega 3 memiliki kandungan yang baik bagi kesehatan tubuh.

Dilansir dari Mundodeportivo, Yayasan Jantung Spanyol menyebut konsumsi Omega 3 dapat menjaga kadar normal kolesterol.

Selain menjaga kadar kolesterol dalam tubuh, manfaat lain dari Omega 3 adalah pencegahan penyakit kardiovaskular.

Omega 3 juga bisa membantu menurunkan tekanan darah, serta memperkuat sel neuron pada otak manusia.

Manfaat lainnya adalah mengurangi stres dan memiliki efek anti-inflamasi, karena mereka adalah lemak tak jenuh ganda, salah satu lemak sehat.

Ada 3 tipe Omega 3, yang pertama adalah asam alfa linolenat (ALA), yang muncul terutama dalam makanan yang berasal dari tumbuhan.

Tipe lainnya adalah asam eicosapentanoic (EPA) dan asam dokosaheksanoat (DHA).

Sangat dianjurkan untuk memasukkan Omega 3 antara 0,1 hingga 1 persen dari asupan energi harian.

Wanita hamil sangat dianjurkan mengonsumsi makanan yang mengandung Omega 3, karena baik untuk pertumbuhan syaraf bayi.

Manfaat lainnya bagi wanita hamil adalah sebagai pencegah depresi dan juga mencegah kelahiran prematur pada bayi.

Pada masa menyusui pun kandungan Omega 3 juga menjadi nutrisi yang baik bagi ibu dan bayi.

Untuk mendapatakn kandungan Omega 3 bisa didapatkan melalui bahan makanan berikut ini:

1. Ikan laut: Salmon, tuna, dan teri memiliki kandungan Omega 3 dengan dosis yang baik.
2. Seafood: Terlepas dari jenis ikan, makanan dari laut seperti udang, kepiting laba-laba, dan tiram juga mengandung Omega 3.
3. Minyak sayur: Minyak rami disebut memiliki kandungan Omega 3 terbanyak, selain itu bisa ditemukan pula di minyak kedelai, minyak jagung, dan gandum.
4. Minyak Zaitun: Minyak zaitun bisa menjadi salah satu pilihan sumber Omega 3.
5. Alpukat: Selain cukup digemari dan mudah didapatkan, alpukat juga mengandung lemak sehat dan Omega 3.

Ikuti juga InstagramFacebook, dan Twitter dari Skor Indonesia.

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