Omega-3 is a type of fatty acid that is good for maintaining heart and brain health. In addition, omega 3 also serves to prevent other diseases such as cancer. Consumption of omega-3 with the right dose and not excessive will make the body healthy and avoid disease. Omega-3 itself is produced from the food we consume every day, especially marine fish, such as tuna, salmon, tuna, and sardines. Other products that also contain omega-3s include fish oil, eggs, canola oil, olive oil, soybeans and seeds.
There are 3 types of omega-3 that are good for health, namely:
1. ALA, is alpha-linoleic acid
2. EPA, is eicosapentaeonic acid
3. DHA, is docosahexaenoic acid
To meet the needs of omega-3, it is necessary to eat a balanced nutritious diet, including the type of source of omega-3. The recommended amount of omega 3 intake, for example fish, is 1 -2 servings per week, but if the amount consumed is less than this value, it is advisable to consume additional omega – 3.
Omega-3 plays a role in maintaining heart health by lowering triglyceride levels and increasing the amount of good cholesterol (HDL) in the body. The omeg-3 effect produced is good for preventing blockages in blood vessels that occur due to cholesterol buildup. By consuming omega-3 regularly, it can make blood flow in the body smooth and prevent blockages in blood vessels.
However, several things need to be considered regarding the consumption of omega-3, including based on the Ministry of Health, adults are advised to consume and meet the needs of omega-3 as much as 1.1 – 1.6 grams per day and for children 0.7 – 0. 9 grams per day. By fulfilling the required dose and not overdoing it, it will minimize the risk of side effects and prevent us from heart disease.