Omega-3 fatty acids are polyunsaturated fats that perform important functions in the body. However, the body cannot produce the amount of omega-3 needed to survive so people need to get them from the foods they eat.
Omega-3 has been linked to several health benefits.
Studies show that omega-3 may help with brain growth and development in children, and brings heart-protective benefits such as helping to lower blood pressure, reduce triglycerides, slow the development of plaque in arteries, reduce the chance of abnormal heart rhythms and reduce the likelihood of heart attack and stroke.
Omega-3 may also benefit the body in several ways, including helping to improve eye health, fight anxiety and depression, promote brain health during pregnancy and early life, reduce symptoms of ADHD in children, fight age-related mental decline and Alzheimer’s disease, and assist in alleviating menstrual pain.
Both canned and fresh fish such as tuna, saba, sardine and mackerel are known to be good sources of omega-3.
Canned ready-to-eat tuna, saba, sardine and mackerel provide much convenience to adding rich sources of omega-3 to your diet.
Ayam Brand is known for its wide range of healthy and tasty canned tuna, saba, sardine and mackerel that are preservative-free, with no added MSG.
Saba, also known as Japanese mackerel, is rich in omega-3. Each can of Ayam Brand Saba has more than 500mg of omega-3 per 100g. For comparison a 150g can of Ayam Brand Saba has the same amount of omega-3 as eight fish oil capsules.
Ayam Brand Sardines are exclusively of the Sardinops species from the north-western and eastern Pacific waters, southern waters of the Indian Ocean and Northwest Atlantic waters, while the brand sources mackerel of the Scomber species, caught mainly in the North Atlantic Ocean, north-western Pacific and eastern Pacific waters.
Sardines and mackerel living in extreme cold conditions are known to be fattier, juicier and richer in omega-3.
In a research study of the nutrition content of canned sardines and mackerel compared to fresh sardines and mackerel, researchers discovered that canned sardines and mackerel are better.
Their findings, published in the Food Research journal, showed that Ayam Brand Sardines in Tomato Sauce have 7.1x more omega-3 compared to home-cooked locally caught fresh sardines, while Ayam Brand Mackerel in Tomato Sauce contains 7.6x more omega-3 compared to an equivalent serving of home-cooked locally caught mackerel.
Here are some delicious ways to add omega-3 to your diet with these three healthy recipes rich in omega-3 you can try at home.
These recipes feature Ayam Brand Sardines, Ayam Brand Saba Flakes in Mayonnaise and Ayam Brand Mackerel.
Saba Cheddar Lunch Box Bites
Combine drained Ayam Brand Saba Flakes in Mayonnaise into a bowl then mix well with sour cream, Ayam Brand Tomato Puree, sweet onion and parsley. Beat eggs with salt. Combine thoroughly with the saba mixture, add cheese and mix. Divide this mixture equally across 12 mini muffin cups.
Bake for 15 to 17 minutes. Remove bites from the oven and let it stand for 5 minutes before removing with an offset spatula.
Prep time: 10 minutes, cook time: 25 minutes, serves: 3-4 pax
Roti John Mackerel
Add Ayam Brand Mackerel to elevate the taste of the dish which only takes a few minutes to prepare.
In a bowl, mush the Ayam Brand Mackerel in Tomato Sauce into very small flakes. Break in eggs, add chillies, onion and salt. Fry the mixture with Roti John. Garnish with cucumber and tomato. Add sauce and mayonnaise.
Prep time: 10 minutes, cook time: 15 minutes, serves: 3-4 pax
Sardine Pate
This 6-ingredient recipe can please even the fussy eaters.
Add a can of Ayam Brand Sardines with some halved tomatoes which are preserved in oil, mayonnaise, chopped spring onion, lemon juice and hot sauce to a food processor or a medium bowl if using an immersion blender stick. Blend until just smooth.
Transfer the sardine paste to a bowl to serve with crispbreads, sourdough, sliced veggies, crackers or use in wraps, salads.
Prep time: 10 minutes, serves: 3-4 pax
