Fulfilling Age-appropriate Omega 3 Needs from Various Foods

Fulfilling Age-appropriate Omega 3 Needs from Various Foods

Omega 3 is an unsaturated fat that the body needs because it can maintain a healthy heart, brain, and help metabolism. Even so, is consuming it excessively allowed? Then, how much do you really need omega 3 according to age?

In general, omega 3 fatty acids are included in the type of essential fatty acids. This type of fatty acid cannot be produced by the body itself, 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 an eicosanoid chemical compound that plays a role in maintaining the immune system, preventing inflammation, and relieving 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 reformed into EPA or DHA, but the body's ability to form EPA and DHA from ALA is very small.

Age-appropriate Omega 3 Needs

Basically, everyone's omega 3 needs are different depending on age and gender. Here are the needs of omega 3 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 need for omega 3 in women can change according to their condition. During pregnancy, women's omega 3 needs increase to 1400 mg per day. Meanwhile, when breastfeeding, women need omega 3 to 1300 mg per day.

Food Sources High in Omega 3

To meet the needs of omega 3, you can consume various types of foods rich in omega 3. The following are types of food sources of omega 3 and their contents per 100 gram serving:
  • Mackerel: 2500-2600 mg
  • Salmon: 2200 mg
  • Tuna fish: 1200-1500 mg
  • Anchovy: 2100 mg
  • Sardines: 1400 mg
  • Oysters: 600 mg
  • Walnuts: 8000 mg
  • Soybeans: 1400 mg
Meet the needs of omega 3 according to the recommendations above, by eating foods rich in omega 3. If necessary, you can take omega 3 supplements. You can also consult a nutritionist to calculate the need for omega 3 and the type of food that suits your condition .