Vitamins are usually consumed the Indonesia of many kinds. But did you know that omega 3, 6 and 9 to be one of the most important to be consumed? Why is that? What is the content and benefits for the body? Let's consider the following review.
The body needs a lot of vitamins to meet the daily nutritional support activities. Besides sourced from fruit and vegetables that are rich in vitamins, there are other sources that are not less important for the body. These nutrients can not be produced by the body, namely Omega-3, Omega-6 and Omega-9
Omega-3
Omega-3 fatty acids are a type of polyunsaturated fat that can not be produced by our bodies. So, Omega-3 fatty acids are considered essential as essential. Omega-3 itself is formed from fatty acids like EPA (Eicosapentaenoic Acid), DHA (Docosahexaenoic Acid) and ALA (a-linolenic acid)
benefits:
If you are diligent consumption of Omega-3 per day without excessive doses, many benefits to be gained, you know! Start of helping brain development and memory of children, prevent heart disease, high cholesterol levels, nourish the eyes, reduce depression, even for pregnant women. Yes, pregnant women who consume Omega-3 can make more babies are born healthy and intelligent, it also improves the quality of milk.
So, what are the benefits for the baby? According to the study, children who are lazy fish consumption may inhibit the development of brain and eye health. Well, what about the children who do not want to eat fish? It's easy, you can give fish oil supplements are now being sold.
Source:
It turns out many everyday foods that also contain Omega-3. You are like breakfast with eggs, these foods sufficient to meet the nutritional intake of Omega-3. In addition to the consumption of walnuts, salmon and tuna. Well, if your baby is hard to eat fish and reluctant supplements because smelled fishy, still there is a solution! Currently many fish oil products are given a taste of fruit that is certainly more to his liking. However, he still try to get Omega 3 intake of other foods with a dose of children 1-2 years: 1 ounce, 3-6: 1.5 ounces and over 6 years: 2 ounces.
Omega-6
Not much different with Omega-3, Omega-6 polyunsaturated fats that are not produced by the body. These fatty acids include linoleic acid, gamma-linolenic and arachidonic acid.
Benefits:
Of course everyone wants a healthy heart and Omega-6 has a role in it. Benefits of Omega-6 that nourish the heart organ becomes important if you want to avoid heart disease.
In some of the literature mentioned, the intake of omega-6 fatty acids also have to be balanced with other essential fatty acids omega-3 ie. According to experts, omega-3 and omega-6 has a function interrelated. Both work together to maintain healthy skin, nails, hair, hormones, relieve asthma symptoms, and prevent cell damage in people with cancer.
Source:
Omega-6 is contained in nuts and seeds. So, if you want a healthy heart should not
forgot to add soy, sunflower, corn, peanut, vegetable oil or red meat in your daily menu.
Omega-9
Still from a family of unsaturated fats, Omega-9 is known as oleic acid. These fatty acids are produced oelha body but will be more efficacious if obtained from food.
Benefits:
You like to eat fried foods or anything that contains a lot of oil? Omega-9 can be used as a solution in reducing bad fats in cooking oil. In fact, when consumed regularly, the risk of heart disease and stroke appeared to be reduced!
Source:
Canola oil, sun relationship oil, olive oil, almonds and avocados are foods that contain oleic acid. All food sources that same role, reducing the risk of coronary heart disease.
Despite the many benefits that can be obtained from the three types of unsaturated fatty acids, we must remain vigilant! This is because of the adverse effects that can occur when the consumption of Omega-3,6 and 9 with excessive doses. American Heart Association (AHA) has recommended that a person must meet 5-10 percent of daily calories from omega-6 fatty acids. Omega-6 needs for healthy adults is 1-3 grams / day. When excessive, you will experience bleeding and hemorrhagic stroke. Thus, consumption of the proper dosage and consult your doctor, yes!
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