Omega 3 is a fatty acid that is essential for the body to function. It is found in aquatic animals such as salmon, tuna, mackerel, as well as aquatic animals such as crabs, shrimp, and various types of shellfish. In addition, there are also plant-based omega 3s that are found in everyday life, such as soybeans, flax seeds, chia seeds, and algae.

Why is Omega 3 important?

Omega-3 is a type of polyunsaturated fatty acid that is essential for the body to function, but the body cannot produce it on its own. ทางเข้า ufabet Therefore, it is necessary to eat a variety of foods that are sources of omega-3.

Omega 3 is important for the body in many ways, as follows:

• It is an important component of cell membranes throughout the body.

• It is related to the production of hormones to control blood clotting and the contraction or relaxation of arterial walls.

• It is a source of energy and helps the heart, lungs and immune system function normally.

• It is an important component in the formation of the fetus’s brain and retina.

• Helps reduce triglyceride levels , which is a risk factor for cardiovascular disease.

• It may help control symptoms of lupus , dermatitis, or rheumatoid arthritis.

It is generally understood that foods that are sources of omega-3 are fish such as salmon, tuna, or mackerel, as well as aquatic animals such as crabs, shrimp, and various types of shellfish.

However, omega-3s are also found or obtained from certain plants, such as:

• Soybeans, including young soybeans or edamame
• Chia seeds
• Seaweed
• Hemp seeds
• Flaxseed
• Walnuts, sometimes called walnuts

Are plant-based omega-3s different from those from animals?

The omega-3 found in plants is different from the one found in animals. It is alpha-linolenic acid (ALA), while the omega-3 found in aquatic animals is docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

However, after consumption, alpha-linolenic acid is converted to docosahexaenoic acid and eicosapentaenoic acid, so vegetarians or vegans still get the same omega-3 nutrients as those who eat fish.

Eating only plants, will I get enough omega 3?

Consuming only plants will still provide your body with enough Omega 3, but may not provide enough of other nutrients to meet your body’s needs. Therefore, you should consume with caution.

Researchers studied the blood levels of omega-3s in volunteers from different diet groups, including those who ate fish, those who did not eat fish, those who ate meat, those who ate vegetarian and those who were vegan.

The results of the study found that the levels of omega-3 in the bodies of each group of subjects differed only slightly. The researchers explained that this may be because the group that did not consume fish may have consumed other foods that contain a lot of alpha-linolenic acid, and when eaten, this fatty acid was converted to omega-3 by the body.

Is it possible that your body lacks omega 3?

Although omega-3s are found in many foods, if you do not consume foods that contain omega-3s for a long time, your body may become deficient in omega-3s.

If the body lacks Omega 3, it will affect the body as follows:

• tired
• Memory deteriorates
• Dry skin
• Have heart health problems
• Mood swings or depression
• Poor blood circulation

In each age group, the body should receive omega-3 from plants each day in the following amounts:

• Children aged 0-12 months should receive 5 grams of Omega 3 per day.
• Children aged 1-3 years should receive 7 grams of omega 3 per day.
• Children aged 4-8 years should receive 9 grams of omega 3 per day.
• Children aged 9-13 years should get 2 grams of omega-3 daily for men and 1.0 grams for women.
• Ages 14 and older should get 6 grams of omega-3s daily for men and 1.1 grams for women.

In addition, pregnant and lactating women should get 1.4 and 1.3 grams/day of plant-based omega-3s, respectively.