More Than Salmon, 5 Foods With Super High Omega-3

Salmon (Photo: Freepik/valeria_aksakova)

JAKARTA - Salmon is known as the main source of omega-3 fatty acids that are good for heart, brain, and eye health. However, did you know that there are other foods that contain omega-3 higher than salmon?

Omega-3 fatty acid consists of three main types, namely ALA (alpha-linolenic acid) which are usually found in plant foods, DHA (docosahexaenoic acid) & EPA (eicosapentaenoic acid), which are widely found in fish and seafood.

The human body can turn ALA into EPA and DHA, but in very small amounts. Therefore, getting omega-3 directly from a food source is very important.

Here are 5 foods containing omega-3 that are higher than salmon, as reported by the Eating Well page.

1. Walnuts

Walnuts are the best source of omega-3 plant. Even though they contain ALA, not DHA or EPA, these nuts still provide health benefits. In addition, walnuts are easy to consume, can be eaten directly or mixed in various foods, both sweet and savory. Try adding walnuts to the salad or mixing with honey for healthy snacks.

2. Chia seeds

Chia seeds contain omega-3 higher than salmon, but in ALA form. In addition, these seeds are very versatile and easy to consume. Chia seeds are added to healthy smoothies, yogurts, or chia peppers are made. Chia oil can also be used for salads.

3. Kembung fish

Kembung fish are a much higher source of omega-3 than salmon. In addition, this fish is more affordable and easy to find. Taste delicious and can be enjoyed in various ways, such as roasting or burning.

4. Herry fish

Herring is a small fish rich in omega-3, vitamin D, selenium, and antioxidant which is good for health. These fish are often consumed in the form of bailout, burning, or fried.

5. Hemp Seeds (Hemp Hearts)

Hemp seeds contain omega-3 in the form of ALA and also contain protein, magnesium, zinc, and iron. It tastes light and can be mixed into smoothies, salads, or roast foods to add to the nutritional value of the food.