In the body, fatty acids serve as energy for muscles, heart and other organs. Fatty acids can also be used as energy reserves. There are different types of fatty acids. One of them is omega 3 fatty acids.
Omega-3 fatty acids are a type of fatty acid that is important and needed by the body for metabolism. Unfortunately this fatty acid is not produced by the body so we need to get it from food. In addition to omega 3 fatty acids, there are also omega-6 fatty acids and omega-9 fatty acids. These three fatty acids have different functions but are just as important.
SoMan Article 5 - Omega Fatty Acids as a Nutrition Supplement - Alodokter
Natural Omega Fatty Acid Source
Food sources of omega fatty acids there are various, depending on the type. Omega-3 fatty acids are mainly found in various types of oils, such as fish oil, vegetable oil, canola oil and flaxseed oil. In addition, omega 3 acids can also be found in various types of fish such as sardines, salmon, catfish and tuna. There are also other types of food such as shrimp, shellfish and spinach that contain omega 3 fatty acids.
Meanwhile, omega-6 fatty acids can be found in soybeans, sunflower oil, palm oil, cottonseed oil and agung.
Last is omega 9 fatty acids. These fatty acids are contained in olive oil and animal oil. This type of omega 9 fatty acids is considered least important than the other two types of omega fatty acids.
Recognizing the Function of Omega Fatty Acids
Each omega fatty acid has a different function. Overall, the function of omega 3 fatty acids is to play a role in supporting the health of the heart, brain, and metabolism. However, omega 3 fatty acids are subdivided into three types, and each has an important function for the body:
Docosahexaenoic acid (DHA), plays a role in brain development and makes the brain function normally.
Eicosapentaenoic acid (EPA), the effect it has on the body is to help reduce inflammation and reduce depression.
Alpha-linolenic acid (ALA), used as energy. ALA can also be converted to DHA or EPA.
Meanwhile, omega-6 fatty acids serve as an energy source and help treat symptoms of chronic disease. These fatty acids play a role in boosting the immune system as long as it is consumed in the right amount. If you eat too much will cause inflammation or inflammation.
In addition to omega 3 and omega 6 fatty acids there are also omega 9 fatty acids. Compared with the other two omega fatty acids, omega 9 fatty acids are considered least important and can be produced by the body. However, people with diabetes who consume omega 9 fatty acids on a regular basis can reduce triglyceride levels as much as 19 percent and 22 percent cholesterol levels.
Benefits of Omega Fatty Acids
Many advantages to consume omega fatty acids, especially for health. Known omega-3 fatty acids can prevent some health problems, such as dementia or decreased brain function in the elderly (elderly). Omega 3 fatty acids will help improve memory in the elderly.
For infants, there are at least two benefits of omega 3 fatty acids, which help reduce asthma symptoms and help the brain development in infants.
There are still many benefits of omega 3 fatty acids that can help overcome health problems or help the healing process, such as:
Helps reduce waist circumference and maintain weight.
Reduce the risk of chronic disease because it is anti-inflammatory.
Reduce the amount of fatty liver.
Increases bone density.
Nourish the heart by increasing HDL or good cholesterol, thereby reducing plaque buildup in arteries, blood pressure, and triglycerides.
Reduces symptoms of schizophrenia, bipolar disorder, and depression.
One type of omega-6 fatty acids, Gamma-linolenic acid (GLA), may reduce the symptoms of rheumatoid arthritis. In addition, a study showed that GLA consumption can improve effectiveness in the treatment of breast cancer.
Omega 6 fatty acid in another form of conjugated linoleic acid (CLA) is known to reduce the body fat mass effectively in a study.
Meanwhile, according to one study, the consumption of omega-9 fatty acids may reduce inflammation and increase insulin sensitivity.
Keep Notice Dosage Supplements
Although considered a lot of benefits, but the consumption of omega fatty acid supplements, not to excessive. The recommended amount of omega 6 fatty acid consumption is no more than 4 times the amount of omega 3 fatty acids consumed.
Some health risks from consuming too much supplement include making the body smell fishy, increasing bad cholesterol (LDL) and increasing the risk of bleeding. For those who have undergone a heart transplant procedure, there is the possibility of affecting the heart rate. For that supplement consumption should always be through a doctor's recommendation.
In addition to the form of supplements, omega fatty acids derived from several types of fish also need to watch out for, because it has a risk of mercury poisoning.
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In order to benefit health, do not forget to include foods that contain omega fatty acids in your daily menu. Note the recommended packaging and dosing labels. If you have a special medical condition, consult your doctor before taking the supplement