Meet Omega 3 Needs According to the Age of a Variety of Foods

Omega 3 is an unsaturated fat needed by the body because it can maintain a healthy heart, brain, and help metabolism. Even so, is excessive consumption allowed? Then, how much do you actually need omega 3 according to age? In general, omega 3 fatty acids are included in the types of essential fatty acids. This type of fatty acids can not be produced by the body, so you must get it from the outside, by eating foods that contain these nutrients.

Know the Types of Omega 3

Based on the benefits, omega 3 fatty acids can be divided into three types, namely:

EPA (eicosapentaenoic acid)

EPA is a chemical compound of eicosanoid which acts to maintain the immune system, prevent inflammation, and alleviate symptoms of depression.

DHA (docosahexaenoic acid)

DHA is one of the main components that play a role in supporting the development and growth of the brain and nervous system.

ALA (alpha linokenic acid)

ALA is the simplest form of omega 3 fatty acids. This one compound can be reshaped into EPA or DHA, but the body's ability to form EPA and DHA from ALA is very small.

Omega 3 Needs According to Age

Basically, everyone's omega-3 needs vary depending on age and gender. Here are the omega 3 needs according to age:

Infants and children: 500-900 mg per day
Adult men: 1600 mg per day
Adult women: 1100 mg per day

It should be noted, the needs of omega 3 in women can change according to conditions. During pregnancy, the omega-3 needs of women increase to 1400 mg per day. Meanwhile, when breastfeeding, omega 3 needs of women to be 1300 mg per day.

Food Sources High in Omega 3 Content

To meet the needs of omega 3, you can consume a variety of foods that are rich in omega 3. The following are the types of food sources of omega 3 and its contents per 100 grams of serving:

Mackerel: 2500-2600 mg
Salmon: 2200 mg
Tuna: 1200-1500 mg
Anchovy: 2100 mg
Sardine: 1400 mg
Oysters: 600 mg
Walnuts: 8000 mg
Soybeans: 1400 mg

Meet the needs of omega 3 according to the recommendations above, by consuming foods that are rich in omega 3. If necessary, you can take omega 3. supplements. You can also consult a nutritionist to calculate omega 3 needs and the types of foods that fit your condition. .

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