Los beneficios de los ácidos grasos Omega-3 y en qué alimentos buscarlos

The benefits of Omega-3 fatty acidsand their importance for the body

A balanced diet for a healthy person should cover the body’s need for energy and nutrients necessary for the development and maintenance of vital functions. Omega-3 is rightfully considered one of the most important acids for the body. Omega is a component of numerous diets and supplements with proven health-promoting effects. When preventing many chronic diseases, it is recommended to enrich the diet with products containing omega-3 acids, reports Khronika.info with reference to TSN.

Omega-3 and acids EPA, ALA and DHA

Omega-3 polyunsaturated fatty acids include alpha-linolenic acid and its derivatives eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

α-linolenic acid gives rise to omega-3 acids and is an important component of the diet because it is not synthesized by the body. 

According to the recommendations of ISSFAL, an international scientific society, healthy adults need 2.22 g of ALA per day. 

DHA-docosahexaenoic acid contains 6 isolated double bonds that have a beneficial effect on cells of the nervous system. DHA is a building block of the cell membranes of neurons in the cerebral cortex and is also involved in stimulating the growth of nerve cells. 

EPA – eicosapentaenoic acid, is one of the long-chain fractions of omega-3, plays a special role in supporting the proper functioning of the cardiovascular system. 

According to the recommendations of ISSFAL, the international scientific society for the study of acids and lipids, an adult needs 0.65 g of EPA and DHA per day. 

Omega-3 fatty acids: effects on the body

Omega-3 fatty acids play a key role in the normal functioning of the body. Thus, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) support brain and heart function, improve immunity and strengthen bones.

Omega-3 and vision

Omega-3 acids not only create substances that carry messages between cells, but are also the building blocks of phospholipids in cellular and mitochondrial membranes, nervous system cells and the retina of the eye. Thanks to this, it is possible to maintain eye health.

Omega-3 and immunity

The fatty acids EPA and DHA are precursors necessary for the formation of prostaglandins or leukotrienes, which are involved in the body's inflammatory response. That is why they affect proper immunity and help to quickly cope with infectious diseases.

Omega-3 and pregnancy

Omega-3 fatty acids are recommended during pregnancy, especially due to their positive effects on baby's brain development. Omega-3 acids in the mother's diet not only have a positive effect on the proper development of the child, but are also necessary for the proper course of pregnancy.

Omega-3 and the heart

Omega-3 fatty acids have cardioprotective properties. There has been a particular focus on cardiovascular disease in the professional literature, as studies have shown a correlation between increased intake of omega-3 fatty acids and a decreased incidence of cardiovascular disease.

Omega-3 and oncology

There is speculation that omega-3 may have anti-cancer activity, particularly in breast, colon and prostate cancer, mainly through supporting and regulating anti-cancer immunity.

Omega-3 and skin

The beneficial effects of omega-3 on the skin are emphasized, especially in the case of diseases with a proven immune mechanism (for example, atopic dermatitis, psoriasis). Recent studies also show that these acids slow down cell aging and accelerate cell regeneration.

Diet and omega-3: sources of essential fatty acids

The main source of omega-3 fatty acids in the diet are vegetable oils (rapeseed, flaxseed, soybean, walnut and macadamia), as well as foods such as walnuts, almonds, sage seeds, soybeans, cereals, algae. However, the main food source of DHA and EPA is rightfully considered to be fatty sea fish - salmon, herring, flounder, cod, anchovies, and sardines. 

Omega-3 and omega-6 fatty acids: their ratio in the diet

It is worth paying attention to the content of omega-3 fatty acids and their ratio with other polyunsaturated fatty acids in the diet. Their deficiency can lead, among other things, to increased susceptibility to infections and weakened body immunity.

An important note: you need to drink omega-3 or directly a complex of omega-3-6-9. Omega-6 or omega-9 should not be taken individually, as they tend to cause inflammatory processes in the body. In turn, omega-3 is an anti-inflammatory factor. 

The ratio of omega-3 to omega-6 fatty acids in the diet should be between 1:2 and 1:5.

Omega-3 fatty acids for athletes

Omega-3s have a very important effect on the athlete's body. Fatty acids perform signaling and regulatory functions - they regulate the functioning of the immune system, which can weaken due to intense training. 

The fat requirement in the diet of athletes should be about 20-25% (sometimes 30%) of the daily requirement. When taking omega-3 supplements, the safe dose is 3 g/day. But you should know that exceeding the permissible dose can cause gastrointestinal problems and dizziness.

Who should take omega-3 fatty acid supplements

Regular consumption of appropriate doses of omega-3 is especially recommended for people with heart disease and high cholesterol. Such supplements can be used both for the prevention of these diseases and as an addition to the main therapy.

Omega-3s can also be used as an adjuvant in the treatment of rheumatoid arthritis and for preventive purposes in cases of vision loss. In addition, polyunsaturated fatty acids have a positive effect on calcium absorption.  

Omega-3 fatty acids are often added to a variety of baby foods. In the youngest children they are used to support the proper development of the nervous system and to strengthen the immune system. 

When to be wary of omega-3: contraindications

Despite their benefits, polyunsaturated fatty acids have quite significant contraindications. Omega should be used by people with reduced blood clotting, with exacerbation of pancreatitis, cholecystitis, as well as with severe liver failure.

How to choose quality omega supplements?

Of course, the best solution is to diversify your diet, namely, eat about 200 g of sea fish twice a week. If this is not possible, you can pay attention to omega-3 nutritional supplements. Choose good quality fish oil, ideally from sardines or anchovies - deep sea fish. 

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