In the body, fatty acids function as energy for muscles, heart and other organs. Fatty acids can also be used as energy reserves. There are various types of fatty acids. One of them is omega 3 fatty acids.
Omega 3 fatty acids are important types of fatty acids and are needed by the body for metabolism. Unfortunately these fatty acids are not produced by the body so we need to get them 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 but equally important functions.
Natural Source of Omega Fatty Acids
Food sources of omega fatty acids vary, 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 soybean, sunflower oil, palm oil, cottonseed oil and agung.
Lastly is omega 9 fatty acids. These fatty acids are contained in olive oil and animal oils. This type of omega 9 fatty acid is seen as the least important compared to the other two types of omega fatty acids.
Recognize 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 divided into three types, and each has an important function for the body, namely:
- Docosahexaenoic acid (DHA), plays a role in brain development and makes the brain function normally.
- Eicosapentaenoic acid (EPA), its effect on the body is to help reduce inflammation and reduce depression.
- Alpha-linolenic acid (ALA), used as energy. ALA can also be changed to DHA or EPA.
Meanwhile, omega 6 fatty acids serve as an energy source and help treat chronic symptoms. These fatty acids play a role in boosting the immune system as long as it is consumed in the right amount. If you consume too much it will cause inflammation or inflammation.
In addition to omega 3 and omega 6 fatty acids there are also omega 9 fatty acids. Compared to the other two omega fatty acids, omega 9 fatty acids are considered the least important and can be produced by the body. However, diabetics who consume omega 9 fatty acids regularly can reduce triglyceride levels by 19 percent and cholesterol levels by 22 percent.
Advantages of Consuming Omega Fatty Acids
Many benefits of consuming omega fatty acids, especially for health. It is known that 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 older people.
For babies, there are at least two benefits of omega 3 fatty acids, which help reduce asthma symptoms and help brain development in babies.
There are still many advantages to consuming omega 3 fatty acids that can help overcome health problems or help the healing process, such as:
- Helps reduce waist circumference and maintain weight.
- Reducing the risk of chronic diseases because they are anti-inflammatory.
- Reducing the amount of liver fat.
- Increases bone density.
- Nourish the heart by increasing HDL or good cholesterol, thereby reducing the formation of plaque in the arteries, blood pressure, and triglycerides.
Reducing symptoms of schizophrenia, bipolar disorder, and depression.
One type of omega 6 fatty acid, Gamma-linolenic acid (GLA), might reduce the symptoms of rheumatoid arthritis. In addition, a study shows that consumption of GLA can increase effectiveness in the treatment of breast cancer.
Omega-6 fatty acids in another form, namely conjugated linoleic acid (CLA) are known to reduce body fat mass effectively in a study.
Meanwhile, according to one study, consumption of omega-9 fatty acids might reduce inflammation and increase sensitivity to insulin.
Keep an eye on for Supplement Doses
Although it is considered many benefits, but the consumption of omega fatty acid supplements, not to overdo it. The recommended amount of omega 6 fatty acid consumption does not exceed 4 times the amount of omega 3 fatty acid consumption.
Some health risks due to excessive consumption of supplements include making the body smell fishy, increasing levels of bad cholesterol (LDL) and increasing the risk of bleeding. For those who have had a heart transplant procedure, it is possible to affect the heart rate. For that consumption of supplements must always be through a doctor's recommendation.
Besides in the form of supplements, omega fatty acids derived from several types of fish also need to be aware of, because they have the risk of mercury poisoning.
In order to obtain health benefits, don't forget to include foods containing omega fatty acids in your daily menu. Pay attention to the packaging label and recommended dosage. If you have special health conditions, consult a doctor before taking these supplements.
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