n-3 fatty acids(n-3系脂肪酸)

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Characteristics of nutrients

  • There are α-linolenic acid, DHA, EPA
  • DHA = docosahexaenoic acid
  • EPA = eicosapentaenoic acid
  • α linolenic acid is contained in vegetable oil
  • DHA, EPA are included in seafood
  • Because it is not synthesized in the body, ingest from a meal

 

Function of nutrients

  • Prevention of hypertension, cancer, etc.
  • Keep the brain working normally
  • Prevent blood clotting and thrombosis
  • Reduce bad cholesterol

When nutrients are deficient

  • There is no worry of deficiency
  • Children rarely have deficiency such as dermatitis

When nutrients overdose

  • In the range of daily intake, even if ingested more, there is no harmful effect
  • In rare cases, blood becomes difficult to coagulate, bleeding is difficult to stop

Food that contains a lot of n-3 fatty acids

FoodstuffIngredient per 100g (g)
Egoma oil58.31
Chia Seed19.43
Whale11.20
anglerfish  liver10.00
Walnut (roasted)8.96
Rapeseed oil7.52
Tuna  (raw)6.77
Atlantic mackerel (raw)6.56
Atlantic mackerel (boiled)6.13
Sujiko5.87
Sweetfish Internal organs5.80
Pacific saury(raw)5.59

Summary

  • It is classified as α linolenic acid, DHA, EPA
  • DHA = docosahexaenoic acid
  • EPA = eicosapentaenoic acid
  • α linolenic acid is a vegetable oil, DHA, EPA is contained in fish and shellfish
  • Not synthesized in the body