Omega-3: health benefits and beauty

Omega-3: health benefits and beauty

Part 1: What is Omega-3? Chemistry, types and sources

1. Determination and chemical structure of omega-3 fatty acids. Omega-3 fatty acids are a group of polyunsaturated fatty acids (PNS), which play an important role in various physiological processes in the human body. Their name comes from the location of the first double bond in the molecule: it is located in the third carbon atom from the methyl end (omega-cow) of the carbon chain. This structural feature gives them unique properties and functions. The main components of the omega-3 include alpha-linolenic acid (ALK), eicopascentenoic acid (EPK) and non-zahexenoic acid (DGK). Chemically, these are long -chain carbon acids containing several double connections in their structure. These double connections make them more reactionary and subject to oxidation, which must be taken into account when storing and consuming products rich in omega-3.

2. The main types of omega-3: Alk, EPK and DGK. Features of each.

   • Alpha-linolenic acid (Alk): Alc is an indispensable omega-3 fatty acid, which means that the body cannot synthesize it on its own and should receive from food. It is found in plant sources, such as flaxseed, chia, hemp seed and walnuts. ALK is the precursor of the EPK and DGC, however, the effectiveness of its transformation into these longer -chain fatty acids is limited, especially in men. Alc plays an important role in maintaining the health of the cardiovascular system and can have an anti-inflammatory effect.
   • Eicosapentaena acid (EPA): EPK is omega-3 fatty acid, which is mainly contained in fatty fish, such as salmon, mackerel and herring. It plays a key role in reducing inflammation, regulation of mood and maintaining heart health. EPC is the precursor of eicosanoids, which affect the immune system, blood coagulation and blood pressure. It can also help reduce blood triglycerides.
   • Docosahexaenic acid (DHA): DGC is the most common omega-3 fatty acid in the brain and retina. It is necessary for the development and functioning of the brain, as well as to maintain visual acuity. DGK is found in fatty fish and some algae. It plays an important role in cognitive functions, memory and training. DGK deficiency can be associated with an increased risk of depression, Alzheimer’s disease and other neurodegenerative diseases.

3. Omega-3 sources: animals and plant. Comparison and choice.

   • Animal sources: The main animal sources of Omega-3 are fatty fish (salmon, mackerel, herring, tuna, sardines), fish oil and crill oil. These sources are rich in EPC and DGK, which are the most bioavailable forms of Omega-3. Fish oil is often used as an additive to provide sufficient Omega-3 consumption. It is important to choose fish oil from trusted manufacturers in order to avoid pollution with heavy metals and other toxins. Crile oil contains omega-3 in the form of phospholipids, which can improve their absorption.
   • Plant sources: The main plant sources of Omega-3 are flaxseed, chia, hemp seed, walnuts and soybeans. These sources contain ALK, which should be transformed into EPC and DGC in the body. The effectiveness of this transformation varies and can be low in some people. Therefore, it is recommended to include vegetarians and vegans in their diet, enriched EPC and DHA from algae, or take algae -based additives.
   • Comparison and choice: The choice of the Omega-3 source depends on individual needs and preferences. Fatty fish and fish oil are the best sources of EPK and DGK, but may not be suitable for vegetarians and vegans. Plant sources contain Alk, but its transformation into EPC and DGK can be limited. Therefore, it is recommended to combine various sources of omega-3 and, if necessary, take additives to provide sufficient consumption. It is important to consider the quality and safety of products when choosing sources of Omega-3.

4. Recommended dosages Omega-3. Factors affecting the need. The recommended dosages of Omega-3 vary depending on age, gender, health and diet. General recommendations for adults are 250-500 mg of EPK and DGK per day. For people with cardiovascular diseases, depression or other diseases, dosage may be higher. Children and pregnant women also need sufficient Omega-3 consumption to maintain health and development. Factors affecting the need for omega-3 include:

   • Age: The need for omega-3 increases with age, especially to maintain cognitive functions and heart health.
   • Floor: Men can have a lower efficiency of alk transformation into EPK and DGK than women, so they may need more omega-3.
   • Pregnancy and breastfeeding: Pregnant and lactating women need more DGC for the development of the brain and vision of the child.
   • Health status: People with cardiovascular diseases, depression, inflammatory diseases or other diseases may need higher doses of omega-3.
   • Diet: People who do not use fatty fish or other sources of Omega-3 may need in addition to ensure sufficient consumption.

Part 2: Omega-3 and health: scientific evidence

1. Omega-3 and cardiovascular system: reducing the risk of heart disease, blood pressure and cholesterol. Numerous studies have shown that omega-3 fatty acids have a beneficial effect on the cardiovascular system. They help reduce the risk of heart disease, reduce blood pressure and improve cholesterol.

   • Reduction of risk of heart disease: Omega-3 fatty acids, especially the EPK and DGC, reduce the risk of arrhythmia, thrombosis and atherosclerosis. They improve the function of the endothelium lining the walls of blood vessels, and reduce inflammation, which helps to reduce the risk of heart attacks and strokes.
   • Reduced blood pressure: Omega-3 fatty acids have a vasodilating effect, which leads to a decrease in blood pressure. They also improve the elasticity of blood vessels and reduce insulin resistance, which helps to maintain normal blood pressure.
   • Improving cholesterol levels: Omega-3 fatty acids help reduce the level of triglycerides in the blood, which is an important risk factor for cardiovascular diseases. They can also slightly increase the level of “good” cholesterol (HDL) and reduce the level of “bad” cholesterol (LDL) in some people.

2. Omega-3 and brain: Improving cognitive functions, memory and mood. Prevention of neurodegenerative diseases. Omega-3 fatty acids play an important role in the development and functioning of the brain. They improve cognitive functions, memory and mood, and can also help in the prevention of neurodegenerative diseases.

   • Improving cognitive functions and memory: DGC is the main structural component of the cell membranes of the brain and is necessary for the normal transmission of signals between neurons. Sufficient consumption of DGC is associated with the improvement of cognitive functions, memory and learning.
   • Improving mood: Omega-3 fatty acids can have an antidepressant effect and improve mood. They affect the level of neurotransmitters, such as serotonin and dopamine, which play an important role in the regulation of mood.
   • Prevention of neurodegenerative diseases: Studies have shown that omega-3 fatty acids can help in the prevention of Alzheimer’s disease, Parkinson’s disease and other neurodegenerative diseases. They protect neurons from damage, reduce inflammation and improve blood supply to the brain.

3. Omega-3 and vision: maintaining the health of the eyes and the prevention of age-related macular degeneration. DGK is the main structural component of the retina and is necessary to maintain visual acuity. Omega-3 fatty acids can also help in the prevention of age-related macular degeneration (VMD), one of the main causes of loss of vision in the elderly. They reduce inflammation and protect the retinal cells from damage.

4. Omega-3 and inflammation: a decrease in inflammatory processes in the body. The benefits of arthritis and other inflammatory diseases. Omega-3 fatty acids have powerful anti-inflammatory properties. They reduce inflammatory processes in the body and can help with arthritis and other inflammatory diseases.

   • Reducing inflammatory processes: Omega-3 fatty acids, especially EPC, suppress the production of inflammatory molecules, such as cytokines and eicosanoids. They also contribute to the formation of anti -inflammatory molecules, such as resolvins and protective.
   • The benefits of arthritis: Omega-3 fatty acids can reduce pain, stiffness and inflammation in the joints in people with arthritis. They can also improve joint function and reduce the need for painkillers.
   • The benefits of other inflammatory diseases: Omega-3 fatty acids can be useful for other inflammatory diseases, such as inflammatory intestinal diseases (crown disease and ulcerative colitis), asthma and eczema.

5. Omega-3 and immunity: strengthening the immune system and increasing the body’s resistance to infections. Omega-3 fatty acids play an important role in the regulation of the immune system. They strengthen the immune system and increase the body’s resistance to infections. They affect the function of immune cells, such as T cells, B-cells and natural killers, and modulate the production of antibodies and cytokines.

6. Omega-3 and pregnancy: influence on the development of the fetus and the health of the mother. Omega-3 fatty acids, especially DGC, are necessary for the development of the brain and vision of the fetus. Enough consumption of omega-3 during pregnancy is associated with the improvement of cognitive functions, vision and immunity of the child. Omega-3 fatty acids can also reduce the risk of premature birth, postpartum depression and other complications of pregnancy.

7. Omega-3 and Cancer: a potential role in the prevention and treatment of certain types of cancer. Studies show that omega-3 fatty acids can play a role in the prevention and treatment of certain types of cancer, such as breast cancer, prostate cancer and colon cancer. They can suppress the growth of cancer cells, reduce inflammation and improve chemotherapy efficiency. However, additional studies are needed to confirm these results.

Part 3: Omega-3 and beauty: influence on the skin, hair and nails

1. Omega-3 and skin: moisturizing, reducing inflammation and improving the condition with acne, eczema and psoriasis. Omega-3 fatty acids have a beneficial effect on the skin. They help moisturize the skin, reduce inflammation and improve the condition with acne, eczema and psoriasis.

   • Moisturization of the skin: Omega-3 fatty acids help strengthen the lipid barrier of the skin, which prevents moisture loss. They also stimulate the production of collagen, which gives the skin elasticity and elasticity.
   • Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties that help reduce redness, itching and skin irritation with acne, eczema and psoriasis.
   • Improving the condition with acne: Omega-3 fatty acids can help reduce inflammation and production of sebum, which helps to improve the condition with acne.
   • Improving the condition with eczema and psoriasis: Omega-3 fatty acids can help reduce itching, redness and peeling of the skin with eczema and psoriasis.

2. Omega-3 and hair: hair strengthening, stimulation of growth and giving shine. Omega-3 fatty acids help strengthen hair, stimulate their growth and give them shine.

   • Hair strengthening: Omega-3 fatty acids strengthen hair follicles, which makes the hair less brittle and reduces hair loss.
   • Hair growth stimulation: Omega-3 fatty acids improve the blood supply to the scalp, which helps to stimulate hair growth.
   • Giving shine to the hair: Omega-3 fatty acids moisturize their hair and give it shine.

3. Omega-3 and nails: strengthening nails and preventing their fragility. Omega-3 fatty acids help strengthen the nails and prevent their fragility. They improve the blood supply to the nail bed and contribute to the growth of healthy and strong nails.

Part 4: Omega-3 in nutrition: how to include in the diet

1. Products, rich omega-3: fatty fish, vegetable oils, nuts and seeds. Recipes and ideas for inclusion in the diet.

   • Fat fish: Salmon, mackerel, herring, tuna, sardines. Recipes: baked salmon with lemon and herbs, salad with smoked mackerel, sandwiches with herring.
   • Vegetable oils: Flaxseed oil, chia oil, hemp oil. Ideas for inclusion in the diet: add to salads, smoothies, porridge.
   • Nuts and seeds: Walnuts, chia seeds, linen seed, hemp seed. Recipes: salad with walnuts and apples, pudding with chia seeds, porridge with linen seed.
   • Other products: Eggs enriched omega-3, algae.

2. Omega-3 additives: types, dosage and choice of quality product.

   • Types: Fish oil, crill oil, algae oil.
   • Dosage: Depend on individual needs.
   • Choosing a quality product: Pay attention to the content of EPC and DGC, the absence of heavy metals and other pollution, certification.

3. Features of the storage of omega-3 products and additives. How to maintain useful properties. Omega-3 fatty acids are subject to oxidation, so it is important to properly store products and supplements in order to maintain their beneficial properties. Keep them in a dark, cool place in a tightly closed package. Avoid exposure to light, heat and air.

4. The combination of omega-3 with other nutrients for maximum benefit. Omega-3 fatty acids are better absorbed in combination with other nutrients, such as vitamin E, which is an antioxidant and protects omega-3 from oxidation. It is also recommended to consume omega-3 with products rich in fiber, which improves digestion and absorption of fats.

Part 5: The risks and side effects of the omega-3. Contraindications and precautions.

1. Possible side effects: digestive disorders, bleeding and allergic reactions. When taking high doses of Omega-3, side effects can occur, such as digestive disorders (nausea, diarrhea, bloating), increased bleeding and allergic reactions.

2. Contraindications: blood coagulation disorders, taking anticoagulants and individual intolerance. Omega-3 is contraindicated for people with blood coagulation, taking anticoagulants (drugs that thin blood), as well as with individual intolerance.

3. Interaction with drugs. Consultation with a doctor before starting. Omega-3 can interact with some drugs such as anticoagulants and antiplatelets. Therefore, before the intake of Omega-3, it is recommended to consult a doctor, especially if you take any medicine.

4. Precautions: compliance with the dosage and the choice of a quality product. It is important to comply with the recommended dosage of omega-3 and choose quality products from trusted manufacturers in order to avoid pollution with heavy metals and other toxins.