omega-3 intake to a healthy body the!
is the omega-3, but I think that it is also he who is not accustomed to hear, ingestion Unbeknownst seems to have you. However, we Japanese are so intake is insufficient at all in all age groups. Such omega-3 Will such What is a?
is in omega 3 DHA, EPA, but contains a- linolenic acid, What are the effects? In addition, intake required of omega-3 is a much position, many foods content will introduce such things should be noted when? Intake.
Get to know the omega-3!
omega-3 is susceptible to lifestyle-related diseases and too much intake
omega-3 is included in the fats and oils to be edible. The fat contains a fatty acid, the fatty acid has a saturated fatty acid and unsaturated fatty acids. Unsaturated fatty acids are often those which becomes liquid at room temperature, it contains a lot like vegetable oils, fish oil.
In addition, unsaturated fatty acids and monounsaturated fatty acids, are classified in polyunsaturated fatty acids, omega-3 and omega-6 belongs to this polyunsaturated fatty acid. Omega-3 and omega-6 is also the "essential fatty acid" There is no choice but to intake from the outside can not be synthesized in the body.
Since the omega 3 fatty acids with the most delicate and sensitive nature, it will severely degraded by how to handle. No heating, long period of time is not exposed to air, not addressed to light, care must be taken to storage stored at low temperature, such as, you must ensure that as possible to eat while fresh.
omega-6 is called linoleic acid, salad oil and sesame oil, such as mayonnaise is true. Vegetable oils that normally image is almost, you may believe that this omega-6.
because the situation omega 6 Most of the people even without consciousness that overdose, it is necessary to the efforts to reduce rather. Too much intake, the opposite effect is the omega-3, that is, blood vessel blockage, raises the blood pressure, tends to allergy, inflammation spread, seems likely to also become a lifestyle-related diseases.
is the omega 3 DHA and EPA there is a health effect
omega-3 DHA (which contains a lot especially in the blue fish stands for eicosapentaenoic acid) (an abbreviation for docosahexaenoic acid, in particular, are abundant in blue fish of the head, such as tuna), EPA, It includes an α-linolenic acid, DHA what effect do you some of
is in and the EPA
(1) DHA effects:? Yes improvement effect such as the following have been identified.
, metabolic syndrome
· arteriosclerosis
, myocardial infarction
, brain infarction
, diabetes
, allergic rhinitis
, decreased visual acuity
and cognitive disease
, depression
DHA is there is a health effect of activating the work of the well flow and to smooth the blood (work to lower the lipid levels in the blood), the retina of the eye and brain it is said that. In addition, you can become a material that makes the synaptic membrane (nerve endings) that is responsible for information transmission function, it is also said to have a beautiful skin effect.
However, DHA decreases with age, and insufficient, and the activation of the brain is lost, it may lead to senile dementia.
(2) EPA effect of
- blood vessels to soften the effect
- neutral fat-lowering effect
, anti-inflammatory and anti-allergic effect
- tranquilizing effect
· eye strain suppressing effect: "eye fatigue", "blurred vision", it is so useful, for example, "the eyes of thirst."
, skin moisturizing effect: That's right can be expected relaxation of atopic dermatitis and acne by anti-inflammatory effect.
one day about 2g at a target intake of adult day
DHA, target daily intake of omega-3 fatty acid is an unsaturated fatty acid, including the EPA, but back and forth slightly by age and sex, and about 2g about roughly one day in adults it is said.
especially because the intake of showing the opposite effect of omega-3 fatty acids "omega-6 fatty acids" (often, such as in meat) is increasing, the omega-3 fatty acids also in order to counteract the adverse effects intake is what is needed.
has especially been said that it is necessary intake of 1g per day for also DHA, EPA in that, but in the current situation is missing in all age groups. For example, there is only 0.3g before and after a day in the 30's to 40's, we know that does not reach the amount that is needed at all.
According to the Ministry of Health, Labour and Welfare in 2010 of statistical data, in each age, DHA, daily intake of EPA is as follows.
● 49-year-old from the 30-year-old
Men 0.33g
woman 0.23g
● 69-year-old from the 50-year-old
Men 0.73g
woman 0.59g
● 70 years of age or older
Men 0.78g
woman 0.60g
intake of less younger generation, because do not eat the fish, to vividly the impact of diet carnivorous center It will not appear.
a- linolenic acid derived from plants can prevent lifestyle-related diseases
DHA and EPA are included in the blue fish and fish oil and omega-3, Sachainchi, a general term such as α- linolenic acid, which is included in the vegetable oils such as linseed, of lifestyle-related disease prevention and brain activation of, such as aging care, nutrients wide range of health effects has been confirmed.
also known as essential fatty acids essential to the human body α- linolenic acid derived from plants. α- in linolenic acid there is a big feature, it is when it is ingested into the body of a man, is that it is converted to DHA and EPA. DHA and EPA, as has already been introduced, it is important and play a role components, such as reducing the neutral fat and bad cholesterol.
α-linolenic acid is a thing such as the egg that will create so the DHA and EPA in the body. Unfortunately, DHA and EPA which are converted from ingested α-linolenic acid is about 10-15%.
,
coconut oil is not included in the omega-3
was introduced on TV after, was the hottest "coconut oil", "omega-3" you, but, but you might also stay those who think that maybe "? omega-3 fatty acids are also feeding if ingestion of coconut oil", just in case Okimato saying the facts for the sake of, "it does not contain omega-3 fatty acids in coconut oil".
effect of coconut oil, which has been a hot topic on TV is two, is a blur prevention effect and diet effect. Medium-chain fatty acids omega-3 fatty acids are also included in the coconut oil also, neither I fatty acid, different each nature and workings. You are who say rough, that ingesting these at the same time, or complemented each, yes or cancel the drawbacks.
about it, sword? Has been reported to be of the research is as follows as an example.
- omega-3 available to the inflammatory bowel disease treatment through the use
- omega-3 fatty acids + medium-chain fatty acid + olive oil to cancer treatment with a fatty acid + medium-chain fatty acid
food that omega 3 can be taken
blue fish content is often
DHA / EPA of omega-3 is an essential fatty acid that is essential for the body, especially abundant in blue fish is a fatty acid that is. The content of DHA and EPA has become in descending order as follows. (Shows the DHA / EPA content in 100 g)
DHA-rich order rankings
- 1 place: tuna (2877mg)
· 2 place: yellowtail (1785mg)
· 3rd place: mackerel (1781mg)
· 4 place: saury (1398mg)
· 5 place: eel (1332mg)
· 6 place: sardine (1136mg)
EPA a lot of order rankings
- 1 place: sardine (1381mg)
· 2 place: tuna (1288mg)
· 3 place: mackerel (1214mg)
· 4 place: yellowtail (898mg)
· 5: saury (844mg)
· 6 place: eel (742mg)
recommended dose of adult per day of DHA / EPA has become a 1000mg combined DHA and EPA .
As can be seen from the ranking, which was described above, also it has become a both a high number, especially an excellent content of tuna DHA also EPA. The more fish so-called migratory fish seems often content.
linseed oil can be expected to dementia prevention effect
linseed oil dementia prevention effect There is, to reduce the fat, to improving allergy, it is it is a great oil, is an unsaturated fatty acid rich in the best of omega-3, which can not be produced by the body!
"Let's take a linseed oil containing omega-3" and is actively said, also has been featured a lot in such COOKPAD also recipes that use linseed oil.
because why essential fatty acids that can not be produced in the body speaking and you are bathed in linseed oil is the attention to an extent this has been included in the wealth. Because essential fatty acids, that of essential lipids, to reduce the bad cholesterol, for us to improve the immunity.
to the linseed oil, the omega-6 to about 20%, Omega-3 also includes about 60 percent, of the ideal balance 1: I'm a ratio close to 4. Also blue fish (omega-3 is 30%, omega-6 is 20%) said to the fat of the balanced of good quality very balance in comparison with.
However, it is a story of only if ingested in decent way linseed oil, and later on this matter.
Egomaabura are included linolenic acid in the mint family plants
and perilla is a Labiatae plant of an annual plant, it is a plant that quite different from the "sesame". In some areas, "Junen" or "oil painting", etc. and is also called, and it is eaten as a traditional food from a long time ago. Perilla is a species that the fats and oils of raw materials, α- linolenic acid, which is one of the omega-3 fatty acids have been included in the wealth.
Egomaabura seems to have also been referred to as "Perry La oil", "perilla oil" and "perilla oil". When Egomaabura is easily oxidized, heating especially touching to oxygen, oxidation speed is Hayamari. For decreases the effect of the body at the time of intake and to oxidize, or as it is ingested Egomaabura, or cooking that does not heat, such as salads and marinades is recommended.
However, there are reports from abroad that if you overdose leads to the cause of prostate cancer, intake of more than a guide, you must refrain from.
Chiashido oil is OK in one spoonful
only diet has been attracting attention as a health food without super food "Chiashido" is, nutrients that are included in the 1 tablespoon (10g) is as follows.
energy 49kcal, protein 1.6g, dietary fiber 3.4g, calcium 63mg, magnesium 34mg, zinc 0.46g, iron 0.77mg, omega-3 fatty acids (α- linolenic acid) 1.78g
attention should do would be the content of omega-3 fatty acids and dietary fiber. Since the Chiashido 1 tablespoon contains omega-3 fatty acids (α- linolenic acid) is 1.78g you can cover the intake standard amount of almost a day in 1 tablespoon! . This α- linolenic acid is another to be walnut or linseed oil, but will be included in the rich also Egomaabura, you become high-calorie than ingested in Chiashido.
high walnut is the most effect in the nuts
content of omega-3 fatty acids contained in nuts, walnut has by far the group. On the contrary, almonds and cashew nuts, peanuts, such as well is, hazelnuts, macadamia nuts, pistachios, etc., which also is where the case for the reality of a very small amount.
Specifically, 1.5 ounces content (about 42g) per of omega-3 fatty acids, compared walnut that of about 3.5g, none of the other nuts not Oyobi to 0.5g. In other words, if you want to ingest omega-3 fatty acids in nuts, walnuts will be the choice of necessity.
is not impossible to ingest the necessary amount of omega-3 fatty acids from other nuts, but it means that would ingest many unwanted fatty acids in it more, is not realistic. Please remember as "walnut If intake of omega-3 fatty acids in the nuts."
of linseed oil Notes
save in so easily oxidized in the dark refrigerator
linseed oil when you buy, it is that most attention you want to do is that "whether or not the linseed oil has been properly shading". By "choose what is contained in the container with a light-shielding property" is the cardinal rule. Linseed oil is very easily oxidized oil, just alone drew light, we will go more and more To oxidation.
As a side note about the preservation of linseed oil, leave the box at the time of purchase, I recommend is that "when not in use you put in the box." Also, if the box was not, let's form of "wrap the bottle with aluminum foil." And further, linseed oil is "cold storage" is useless. Sure, let's save in the refrigerator.
be difficult to stop the blood when you overdose also
is in linseed oil thrombus excellent blood flow improving action who said to dissolve is furnished. For this reason, the surgery does not work the aggregation effect of ingested and blood before receiving, also is thought to lead to situations such as difficult to stop the blood. Even usually, yes but bloodshed state is rare even subsequent case has occurred to when the injury with bleeding.
will not be in the category of the overdose and unless the problem, but if you experience this kind of situation, Try to tell that to the suffering medical institution.
can not be used to weak because cooking to heat
There is a thing should be noted only one at the time of ingestion of linseed oil. It is that "linseed oil is weak in heat!". So, it is useless uses in the oil just because cooking. Or use as a dressing in the case of use in cooking, so please eat together without heating or put in yogurt.
supplicant that omega 3 can be taken
DHA & EPA + sesamin EX
Suntory of omega-3 Supplements "DHA & EPA + sesamin we will introduce the EX ".
· Price: ¥ 5,940
- Contents: 0 capsules / day 4 tablets (198 yen per day)
- can be expected effect: diet is that people and the lack of exercise of a person biased Health support effect, anti-aging due to the effect of sesamin E
· raw materials: DHA · EPA-containing purified fish oil, rice germ oil, sesamin, gelatin, vitamin E, glycerin
DHA Ya extracted from the blue fish of fish oil in features are using the EPA, fish and weak people, you can take the omega-3 fatty acids in people who can not eat too much fish everyday.
Suntory DHA & amp; EPA + sesamin EX 0 grain
¥ 5,530
Suntory omega aid
"omega aid" of Suntory appears to have been advertised as is recommended for those, such as the following.
- The direction "that?" Often with age
Bo Innovation it is often possible to
, work and more often to think in such a hobby
, when those who want to be dull until
· If you want to enjoy the positive hobby or on the go even when the number of
"accidentally", "lazy" places particular emphasis to those omega-aid measures, is for those seeking the beauty care is recommended DHA & EPA + sesamin EX . In addition, omega-Aid six tablets a day, because the DHA & EPA + sesamin EX 4 grain has become a recommended dose, anyone who's not good at those of granular, might be a good also to choose the grain number of drink.
Suntory omega aid 180 grain
¥ 5,0
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