Omega-3: Health benefits and where to find it?

Posted on by

Omega-3: Health benefits and where to find it?

I. What is omega-3 fatty acids?

Omega-3 fatty acids is a group of polyunsaturated fatty acids (PNS) vital for human health. They are considered “essential”, since the body is not able to synthesize them on its own, and we should receive them from food or additives. The molecular structure of Omega-3 is characterized by the presence of a double bond between the third and fourth carbon atoms from the methyl end of the fatty acid (hence the name “omega-3”).

A. Classification of the main omega-3 fatty acids:

There are three main types of omega-3 fatty acids most significant for human health:

  1. Alpha-linolenic acid (Alk): Alc is a plant omega-3 fatty acid. It is contained mainly in vegetable oils, such as linseed oil, soy oil and canols, as well as in walnuts and chia seeds. ALK is the predecessor of the EPK and DGK, however, the effectiveness of its transformation into these more active forms in the human body is relatively low.

  2. Eicosapentaenic acid (EPA): EPC is an animal omega-3 fatty acid, mainly contained in fatty fish, such as salmon, mackerel and herring, as well as in algae. EPC plays an important role in reducing inflammation, maintaining heart health and improving mental health.

  3. Docosahexaenic acid (DHA): DGK is also an animal omega-3 fatty acid, abundantly represented in fatty fish and algae. DGK is critical of the development of the brain and vision, especially during the period of intrauterine development and in early childhood. It is also important for maintaining cognitive functions throughout life.

B. Structure and chemical properties:

  • ALK (C18: 3 N-3): Contains 18 carbon atoms and 3 double bonds. This is a relatively unstable molecule, sensitive to oxidation under the influence of heat, light and oxygen.
  • EPA (C20: 5 N-3): Contains 20 carbon atoms and 5 double bonds. It is more stable than Alk, but is still subject to oxidation.
  • DGK (C22: 6 N-3): Contains 22 carbon atoms and 6 double bonds. It has the highest degree of unsaturation among these three omega-3 fatty acids and therefore is most susceptible to oxidation.

II. Omega-3 action mechanisms in the body:

Omega-3 fatty acids have a wide range of biological effects, affecting various body systems.

A. Influence on inflammation:

  • Reducing the level of inflammatory mediators: EPK and DGK are the predecessors of the eicosanoids, such as prostaglandins, thromboxans and leukotrienes. Omega-3 fatty acids compete with arachidonic acid (omega-6 fatty acid), which is the precursor of pro-inflammatory eicosanoids. The use of omega-3 leads to the formation of less inflammatory eicosanoids, which reduces general inflammation in the body.
  • Gene expression regulation: Omega-3 fatty acids can affect transcription factors such as PPARS (peroxisis proliferators-activated receptors), which regulate the expression of genes involved in inflammatory processes. Activation of PPARS under the influence of omega-3 leads to a decrease in the production of pro-inflammatory cytokines, such as TNF-α and IL-6.
  • Increase in the resolution of inflammation: Omega-3 fatty acids are the predecessors of specialized surgical mediators (SPMS), such as resolvines, protectins and marmers. These SPMS are actively involved in resolving inflammation and restoration of tissues after damage.

B. Impact on the cardiovascular system:

  • Reducing the level of triglycerides: Omega-3 fatty acids effectively reduce the level of triglycerides in the blood. They increase the activity of lipoproteinlipases, an enzyme that split triglycerides, and reduce the production of triglycerides in the liver.
  • Improving the function of the endothelium: Endothelium is an internal lining of blood vessels. Omega-3 fatty acids improve the function of the endothelium, increasing the production of nitrogen oxide (NO), which helps to expand blood vessels and reduce blood pressure.
  • Reduced blood pressure: Omega-3 fatty acids can reduce blood pressure, especially in people with hypertension. The mechanisms of this effect include an improvement in the function of the endothelium, a decrease in inflammation and a decrease in the activity of the sympathetic nervous system.
  • Reducing the risk of blood clots: Omega-3 fatty acids reduce platelet aggregation, which reduces the risk of blood clots in the blood vessels.

C. The effect on the brain and the nervous system:

  • Improving cognitive functions: DGC is the main structural component of the cell membranes of the brain, especially in areas that are responsible for training and memory. Enough consumption of DHC is necessary for the optimal development of the brain and maintaining cognitive functions throughout life. Omega-3 fatty acids can improve the memory, attention and speed of information processing.
  • Protection from neurodegenerative diseases: Omega-3 fatty acids have neuroprotective properties and can reduce the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. They protect neurons from damage to free radicals, reduce inflammation in the brain and improve synaptic plasticity.
  • Improving mood and reducing the risk of depression: Omega-3 fatty acids play a role in the regulation of mood and can reduce the risk of depression. They affect the transmission of signals between neurons, as well as on the level of neurotransmitters, such as serotonin and dopamine.
  • Improving SDVG symptoms: Studies show that omega-3 fatty acids can improve symptoms of attention deficiency syndrome (HDVG) in children and adults, such as inattention, hyperactivity and impulsiveness.

D. Vision Impact:

  • Maintaining the health of the retina: DGK is the main structural component of the retinal photoreceptors of the eye. Sufficient consumption of DHC is necessary to maintain visual acuity and protection against degeneration of the yellow spot (age -related macular degeneration – EMD), the main cause of blindness in the elderly.
  • Reduction of risk of dry eye syndrome: Omega-3 fatty acids can improve the production of tear fluid and reduce inflammation on the surface of the eye, which helps alleviate the symptoms of dry eye syndrome.

E. influence on the immune system:

  • Regulation of the immune function: Omega-3 fatty acids can modulate the immune function, reducing the production of pro-inflammatory cytokines and increasing the activity of immune cells, such as T cells and B cells. This can help strengthen immunity and protect against infections.
  • Risk reduction in autoimmune diseases: Some studies show that the use of omega-3 fatty acids can reduce the risk of developing autoimmune diseases such as rheumatoid arthritis and systemic lupus erythematosus.

III. The benefits of Omega-3 for health, confirmed by scientific research:

Numerous studies confirm the benefits of omega-3 fatty acids for health.

A. Cardiovascular diseases:

  • Prevention and treatment: Large meta-analyzes have shown that the use of omega-3 fatty acids, especially the EPK and DGC, is associated with a decrease in the risk of cardiovascular diseases, including myocardial infarction, stroke and sudden cardiac death.
  • Reducing the risk of repeated heart events: Omega-3 fatty acids are useful for people who have suffered a heart attack or other heart events. They help reduce the risk of repeated events and improve the general health.

B. Depression and anxiety:

  • Improving the symptoms of depression: Studies show that the use of omega-3 fatty acids, especially EPC, can improve the symptoms of depression, especially in combination with traditional treatment of antidepressants.
  • Reducing anxiety: Some studies show that omega-3 fatty acids can reduce anxiety level and improve overall well-being.

C. Arthritis and inflammatory diseases:

  • Reducing pain and inflammation: Omega-3 fatty acids can reduce pain and inflammation for arthritis and other inflammatory diseases, such as rheumatoid arthritis and osteoarthritis.
  • Improving the mobility of the joints: Omega-3 fatty acids can improve joint mobility and reduce stiffness.

D. Cognitive functions and dementia:

  • Improving memory and learning: Omega-3 fatty acids are important for maintaining cognitive functions throughout life. They can improve memory, training and concentration.
  • Reduction of the risk of dementia: Some studies show that the use of omega-3 fatty acids can reduce the risk of dementia, including Alzheimer’s disease.

E. Eye health:

  • AMD prevention: Omega-3 fatty acids can reduce the risk of developing age-related macular degeneration (VMD), the main cause of blindness in the elderly.
  • Relief of symptoms of dry eye syndrome: Omega-3 fatty acids can improve the production of tear fluid and reduce inflammation on the surface of the eye, which helps alleviate the symptoms of dry eye syndrome.

F. skin health:

  • Improving hydration and elasticity: Omega-3 fatty acids help maintain skin hydration and improve its elasticity.
  • Reducing inflammation in skin diseases: Omega-3 fatty acids can reduce inflammation for skin diseases such as eczema and psoriasis.

IV. Sources of omega-3 fatty acids:

Obtaining a sufficient amount of omega-3 fatty acids from food or additives is necessary to maintain optimal health.

A. Food sources:

  1. Fat fish: The best source of EPK and DGK is fat fish, such as:

    • Salmon (especially wild)
    • Mackerel
    • Herring
    • Tuna (albacco)
    • Sardins
    • Trout
    • Anchors

  2. Mollusks: Some mollusks, such as oysters and mussels, also contain omega-3 fatty acids.

  3. Vegetable oils: Alk is contained in the following vegetable oils:

    • Flaxseed oil (the richest source)
    • Soyous oil
    • Canol oil oil
    • Walnut oil

  4. Nuts and seeds: Alk is also contained in:

    • Walnuts
    • Seeds chia
    • Flax seeds
    • Hemp seeds

  5. Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids.

B. Omega-3 supplements:

If it is difficult to get enough omega-3 fatty acids from food, you can use additives.

  1. Fish oil: Fish oil is the most common type of Omega-3 additive. It contains EPK and DGK. It is important to choose high -quality fish oil that has undergone molecular distillation for the removal of pollutants, such as mercury and PCD (polychlored biphenilles).

  2. Crill oil: Crill oil also contains EPK and DGK, as well as antioxidant Astaxantin. Some studies show that Crill’s oil can be better absorbed by the body than fish oil.

  3. Algae oil: Algae oil is a vegetarian source of DHK. It is made of microal-seeds, which are the main source of omega-3 for fish.

  4. Linseed oil (in capsules or liquid form): Provides Alk. The low level of conversion of the ALK in the EPK and DGK should be taken into account.

C. How to choose an Omega-3 additive:

  • Content of EPK and DGK: Pay attention to the content of EPK and DGK in one portion of the additive, and not just the total amount of omega-3.
  • Quality and cleanliness: Choose additives that have passed the test on the third party for cleanliness and the content of pollutants.
  • Output form: Omega-3 additives are available in various forms of release, such as capsules, soft gels and liquid oils. Choose the form that is convenient for you.
  • Reputation manufacturer: Choose additives from trusted manufacturers with a good reputation.
  • Price: The price is not always an indicator of quality. Compare the content of the EPC and DGK in various additives before making a decision.

V. Recommended dosages omega-3:

The recommended dosage of omega-3 fatty acids depends on the age, state of health and goals.

A. General recommendations:

  • For general health: Most experts recommend using at least 250-500 mg of EPK and DGK per day to maintain overall health.
  • For people with cardiovascular diseases: The American Cardiological Association recommends using 1 gram of EPK and DGK per day to people with cardiovascular diseases.
  • To reduce the level of triglycerides: To reduce the level of triglycerides, a higher dosage may be required, up to 2-4 grams of EPK and DGK per day under the supervision of a doctor.
  • For pregnant women and lactating women: Pregnant and lactating women are recommended to use at least 300 mg of dgk per day to maintain the development of the brain and vision of the child.

B. Recommendations for age:

  • Children: Recommended dosages for children depend on age and weight. Consult a doctor to determine a suitable dosage.
  • Adults: 250-500 mg of EPK and DGK per day for overall health.
  • Elderly people: 250-500 mg of EPK and DGK per day to maintain cognitive functions and overall health.

C. Important factors affecting the dosage:

  • Health status: People with certain diseases, such as cardiovascular diseases, depression or arthritis, may need higher dosages of omega-3.
  • Nutrition diet: People who do not eat fat fish may need higher dosages of omega-3 from additives.
  • Individual tolerance: Start with a low dosage and gradually increase it to evaluate your tolerance.

VI. Possible side effects and contraindications:

Omega-3 fatty acids are generally considered safe for most people, but in some cases side effects may occur.

A. common side effects:

  • Fish belching: This is the most common side effect of fish oil additives. It can be minimized by taking the supplement during meals or choosing an additive with an endo -absorb membrane.
  • Indigestion: In rare cases, Omega-3 additives can cause stomach disorder, nausea or diarrhea. Reducing dosage or reception of additives during meals can help.
  • Blood thinning: Omega-3 fatty acids can dilute blood, so people taking anticoagulants, such as warfarin, should consult a doctor before taking Omega-3 additives.

B. Precautions and contraindications:

  • Allergy to fish or mollusks: People with allergies to fish or mollusks should avoid fish oil and croil oil additives. Algae oil is a safe alternative.
  • Bleeding: People with blood coagulation or taking anticoagulants should consult a doctor before taking Omega-3 additives.
  • Pregnancy and breastfeeding: Pregnant and lactating women should consult a doctor before taking the supplements of Omega-3.
  • Surgical operations: It is recommended to stop taking Omega-3 additives a few weeks before the planned surgery to reduce the risk of bleeding.

VII. Omega-3 and Omega-6: Balance Important:

Omega-3 and omega-6 fatty acids are important components of a healthy diet, but for optimal health it is important to maintain the balance between them.

A. The optimal ratio of omega-6 to omega-3:

In the last diet of our ancestors, the ratio of Omega-6 to Omega-3 was approximately 1: 1. In the modern Western diet, this ratio is often 10: 1 or even higher. It is believed that the high consumption of omega-6 and low consumption of omega-3 can contribute to inflammation and increase the risk of chronic diseases.

B. How to improve the ratio of omega-6 to omega-3:

  • Increase Omega-3 consumption: Eat more fatty fish, use chia linseed oil and seeds in your diet, and consider taking Omega-3 additives.
  • Reduce omega-6 consumption: Limit the consumption of vegetable oils, rich omega-6, such as soy oil, corn oil and sunflower oil. Avoid processed products that often contain these oils.

VIII. Omega-3 innovative research:

Omega-3 research continues, and scientists constantly open up new potential advantages of these fatty acids for health.

A. Omega-3 and Cancer:

Some studies show that omega-3 fatty acids can play a role in the prevention and treatment of cancer. Omega-3 fatty acids can suppress the growth of cancer cells, reduce inflammation and improve the effectiveness of chemotherapy. However, additional studies are needed to confirm these results.

B. Omega-3 and autoimmune diseases:

Studies show that omega-3 fatty acids can help in managing symptoms of autoimmune diseases such as rheumatoid arthritis, systemic lupus erythematosus and multiple sclerosis. Omega-3 fatty acids can reduce inflammation and modulate the immune function.

C. Omega-3 and mental health:

Studies continue to study the role of omega-3 fatty acids in mental health. Preliminary results show that omega-3 fatty acids can help in the treatment of depression, anxiety, bipolar disorder and schizophrenia.

D. Omega-3 and sports achievements:

Some studies show that omega-3 fatty acids can improve sports achievements. Omega-3 fatty acids can reduce inflammation, improve blood flow and accelerate recovery after training.

IX. Final recommendations:

Omega-3 fatty acids are important nutrients that provide a wide range of benefits for health. Obtaining a sufficient amount of omega-3 from food or additives can help in the prevention and treatment of many chronic diseases. Include fatty fish, linseed oil, chia seeds and other sources of Omega-3 in your diet. Consult a doctor to determine the right dosage and discuss any potential risks and advantages.

Leave a Reply

Your email address will not be published. Required fields are marked *