Someone who is trying to live a healthy lifestyle is usually persistent in avoiding fat consumption, even though not all fats are bad, some fats play an important role such as polyunsaturated fatty acids (PUFAs) which can be called good fats.
Examples of popular PUFAs are omega-3 and omega-6, which are essential fatty acids that cannot be produced by the body, so they need to be obtained from food.
Omega-3 and omega-6 have essential heart, brain, and metabolism benefits. These types of fatty acids need to be consumed in the right and balanced amounts and ratios.
It is recommended to consume an ideal amount to bring optimal health benefits to the body and adjust the required dose.
Omega-3
There are many types of omega-3 fats, which are distinguished by their chemical shape and size. Here are the three most common types:
Eicosapentaenoic acid (EPA):
This type of fat helps reduce inflammation. EPA also helps relieve symptoms of depression.
Docosahexaenoic Acid (DHA):
DHA makes up about 8% of the brain's weight and is essential for normal brain development and function
Alpha-linolenic acid (ALA):
These fatty acids can be converted to EPA and DHA, although the process is not very efficient. ALA is used by the body as energy.
Other Functions of Omega-3
Omega-3 fats are an important part of human cell membranes, they also have many other important functions, namely:
Improve heart health
Omega-3 fatty acids help increase good HDL cholesterol, and can also reduce triglycerides, blood pressure, and plaque formation in blood vessels.
Supports mental health
Consuming omega-3s can reduce symptoms of depression, schizophrenia, and bipolar disorder (multiple personalities). Omega-3s play an important role in weight management and can also help reduce waist circumference.
Because omega-3s are anti-inflammatory, which means they can reduce inflammation in the body that can contribute to chronic disease.
Prevent dementia
People who eat a lot of fish, with high omega-3 fats tend to experience a slower decline in brain function in old age, in other words, omega-3 can help improve memory in the elderly.
Maintain bone health
People with higher omega-3 intakes tend to have better bone mineral density when compared to people with less omega-3 intake.
If a person's body lacks intake of omega-3, then he is at risk of developing chronic diseases such as obesity, diabetes, and heart disease.
This conclusion makes the World Health Organization (WHO) recommend consuming at least two servings of fish per week, which are rich in omega-3 EPA and DHA such as salmon, sardines, and mackerel.
Omega-6
This type of fat is mainly used by the body as energy. Omega-6 is widely found as linoleic acid (LA) and can be converted into arachidonic acid, which is better known by the abbreviations AA or ARA.
Like EPA, AA also plays a role in inflammatory processes and has a role in the immune system. However, AA is more pro-inflammatory, if consumed too much it can increase the risk of inflammatory diseases in the body.
Omega-6 itself is more commonly obtained in the daily menu and is found in many oils, vegetables and nuts.
AKG FKM UI. (2019). Apa yang Dimaksud dengan Omega 3 dan Omega 6? Kenapa Sering Disebut-sebut Ya? [Online] https://akg.fkm.ui.ac.id/apa-yang-dimaksud-dengan-omega-3-dan-omega-6-kenapa-sering-disebut-sebut-ya/
Healthline. (2020). Omega-3-6-9 Fatty Acids: A Complete Overview [Online] https://www.healthline.com/nutrition/omega-3-6-9-overview#omega-3