In the body, fatty acids serve as energy for the 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 an important type of fatty acid 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 oil, such as fish oil, vegetable oil, argan oil,canola oil and linseed 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 which contain omega 3 fatty acids.
Meanwhile, omega 6 fatty acids can be found in soybean, sunflower oil, palm oil, cottonseed oil and corn.
Lastly, omega 9 fatty acids. These fatty acids are found in olive oil and animal oils. This type of omega 9 fatty acid is considered the least important compared to the other two types of omega fatty acids.
Recognizing the Functions 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 heart, brain and metabolic health. However, omega 3 fatty acids are further 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 converted to DHA or EPA.
Meanwhile, omega 6 fatty acids serve as a source of energy and help treat symptoms of chronic disease. These fatty acids play a role in boosting the immune system as long as they are consumed in the right amount. If you consume 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 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.
Benefits of Consuming Omega Fatty Acids
There are many benefits of consuming omega fatty acids, especially for health. It is known that omega 3 fatty acids can prevent several 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 babies, there are at least two benefits of omega 3 fatty acids, namely helping to reduce asthma symptoms and helping brain development in babies.
There are still many benefits of 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.
- Reduces the risk of chronic disease because it is anti-inflammatory.
- Reduce the amount of liver fat.
- Increases the level of bone density.
- Healthy heart by increasing HDL or good cholesterol, thereby reducing plaque formation in arteries, blood pressure, and triglycerides.
Reduces symptoms of schizophrenia, bipolar disorder, and depression.
One type of omega 6 fatty acid, Gamma-linolenic acid (GLA), may reduce the symptoms of rheumatoid arthritis. In addition, a study showed that taking GLA could increase its effectiveness in the treatment of breast cancer.
Another form of omega 6 fatty acid, conjugated linoleic acid (CLA), has been shown to effectively reduce body fat mass in one study.
Meanwhile, according to a study, consumption of omega 9 fatty acids may reduce inflammation and increase insulin sensitivity.
Keep Paying Attention to Supplement Doses
Although it is considered a lot of benefits, but consumption of omega fatty acid supplements, do not overdo it. The recommended amount of omega 6 fatty acid consumption is not more than 4 times the amount of omega 3 fatty acid consumption.
Some health risks from consuming too many 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 this reason, the consumption of supplements must always go through a doctor's recommendation.
Besides being in the form of supplements, omega fatty acids derived from several types of fish also need to be watched out for, because they have a risk of mercury poisoning.
In order to get health benefits, don't forget to include foods that contain omega fatty acids in your daily menu. Pay attention to the packaging label and the recommended dosage. If you have special health conditions, consult your doctor before taking these supplements.
