Fatty acids omega-3 are essential fatty acids. Omega-3 fatty acids are essential fatty acids, which the body cannot synthesize on its own, which is why they must be supplied to the body along with the daily diet.
Adequate supply of omega-3 acids can strengthen immunity, positively affect the work of the cardiovascular and nervous systems. At the same time, the compound can have a beneficial effect on the condition of the skin, hair and nails.
Why is it worth paying attention to the adequate supply of omega-3 fatty acids? What proportions should be maintained between essential fatty acids? And can omega-3s support athletes and people who care about weight reduction?
What are omega-3 fatty acids?
Omega-3 fatty acids are polyunsaturated fatty acids, which belong to the group of essential fatty acids (EFAs).
These are healthy fats, which are needed for the proper functioning of the body, but the human body is not able to produce them on its own, which is why it is necessary to provide them with the diet.
Omega-3 fatty acids contain more than one double bond - One of the double bonds is located at the third carbon atom, counting from the methyl end of the chain. Hence the commonly used name of omega-3 (n-3) acids.
Unsaturated fatty acids supplied with food may undergo numerous enzymatic transformations in the body, which may lead to the formation of physiologically necessary substances, such as eicosanoids, i.e. tissue hormones, distinguished by a wide spectrum of activity, among which prostaglandins can be distinguished.
Types of omega-3 fatty acids
Among omega-3 fatty acids three types of compounds can be distinguished, important for the proper functioning of the human body, namely:
- alpha-linolenic acid (ALA) - It can be converted in the human body into other polyunsaturated fatty acids. Alpha-linolenic acid can form eicosapentaenoic acid, while eicosapentaenoic acid can form docosahexaenoic acid. The compound may contain three double bonds.
- eicosapentaenoic acid (EPA) - may contain five double bonds,
- docosahexaenoic acid (DHA) - may contain six double bonds.
Sources of omega-3 acids in the human diet
When we think of omega-3 fatty acids, we usually focus on fatty fish. And that is good, because fish can be rich in DHA and EPA. However, omega-3 fatty acids can also be found in other foods. Which?
Omega-3 fatty acids may be present in:
- seeds,
- vegetable oils,
- nuts.
The best source of omega-3 EPA and DHA, next to fatty fish such as salmon, herring or mackerel, can also be algae. Alpha-linolenic acid can be obtained from walnuts, chia seeds, linseed, linseed, rapeseed or soybean oil.
Interestingly, wild fish may be a better source of omega-3s than farmed fish. In addition, the level of DHA and EPA among fish may depend on the season of fishing, the water from which the catch took place, as well as the physiological state of the animal.
Recommended Omega-3 fatty acids
Properties of omega-3 fatty acids
Essential fatty acids can perform a number of important functions in the body. Numerous scientific studies have drawn attention to the possible significant impact of omega-3 on the regulation of homeostasis mechanisms of the body. In addition, omega-3 fatty acids can be used in the prevention of many ailments.
Scientific data suggest that adequate intake of omega-3 fatty acids may be associated with lowering serum triglyceride levels by regulating their synthesis in the liver and intestines. Thus, essential fatty acids may have cardioprotective effects, reducing the risk of developing atherosclerosis or ischemic heart disease.
Omega-3 fatty acids can also reduce the tension of the walls of blood vessels. In addition, they may affect the modulation of the immune system, have anti-inflammatory and anti-allergic effects, inhibit the uncontrolled immune response and affect the course of inflammatory processes.
The compounds can also inhibit the formation of prothrombotic factors in the body, thereby exhibiting anticoagulant effects.
Omega 3 fatty acids can also positively affect cognitive function,, especially among people with cognitive impairments.Mogą silnie oddziaływać na funkcjonowanie układu nerwowego i korzystnie wpływać na zdolności zapamiętywania czy procesy myślenia.
Polyunsaturated fatty acids DHA, EPA and ALA can also affect the proper functioning of the organ of vision - improve the blood supply to the optic nerve. In addition, a high intake of omega-3 along with a daily diet may reduce the risk of developing macular degeneration.
Omega-3 fatty acids may also be part of serotonin, called the happiness hormone. Thus, substances can have a beneficial effect on mood and well-being. Substances can also lower cortisol levels, helping to maintain balance in the body.
DHA, EPA and ALA fatty acids can also have a positive effect on the condition of hair, skin and nails. These compounds can ensure proper hydration of the scalp and hair, as well as strengthen them. They can also nourish the skin, improving its tension and delaying the processes of wrinkles.
Omega-3 fatty acids in sport
Adequate supply of omega-3 fatty acids can also have a positive impact on the functioning of athletes and their achievements.
EFAs may have a beneficial effect on muscle anabolism and contribute to the increase of muscle protein synthesis. A high intake of omega-3 can positively affect physical performance, which may be related to the modulation of cell membrane permeability and thus to the possible influx of more glucose and amino acids.
Acids can also limit the accumulation of intracellular lipid in type 1 muscle fibers and thus may improve insulin sensitivity. Compounds can also support endothelial function.
Omega-3 can also strengthen immunity, reduce joint pain and stiffness.
Omega-3 fatty acids and weight loss
Omega-3 unsaturated fatty acids may facilitate the brain's response to leptin, a hormone that can be produced by adipose tissue.
This compound can reduce appetite and regulate blood glucose levels, and thus can positively affect weight reduction processes.
Deficiency of omega-3 fatty acids
Omega-3 fatty acids are one of the most deficient fats in the human diet. As a result of eating significant amounts of highly processed foods, the human body can receive saturated fats in large quantities instead of unsaturated fatty acids, which can adversely affect human functioning, while contributing to deficiencies of essential fatty acids.
Omega-3 deficiency can contribute to:
- weakening of immunity, and thus to an increase in the incidence of infections and allergies,
- occurrence of skin and hair problems - skin may become dry, the tendency to wrinkles may increase, while the hair may become more brittle and without shine,
- chronic fatigue,
- deterioration of concentration, memory and learning ability,
- increasing the risk of developing cardiovascular diseases, such as hypertension, atherosclerosis or ischemic heart disease,
- disorders of the nervous system.
Excess omega-3 fatty acids
Excessive supply of omega-3 fatty acids is a rare phenomenon, but it is possible - primarily during incorrect intake of dietary supplements.
Excess compound in body can pose a threat to its proper functioning and can contribute to significant blood thinning, as well as to the occurrence of intense bleeding in the case of injuries. In addition, excessive supply of omega-3 may affect the increase in cholesterol, especially its LDL fraction and the occurrence of diarrhea.
Much more often than the excess of omega-3 acids in body, appropriate proportions between omega-6 acids and omega-3 acids may be disturbed.
The body's demand and omega-3 supplementation
In a proper diet, not only the proper supply of omega-3 fatty acids is important, but also their ratio to other polyunsaturated fatty acids.
Correct ratio between omega-3 and omega-6 should be 1:2 - 1:4.
Therefore, it is worth including food products rich in omega-3 fatty acids in your daily diet, while paying attention to the appropriate ratio of the compound to omega-6 acids.
It is also worth considering the use of dietary supplements rich in omega-3 fatty acids, which are most often available in the form of a liquid or sofgel.
Supplements rich in unsaturated fatty acids available on the market are, for example, OstroVit Omega 3 90 capsules – One portion of the product contains 180 mg of EPA and 120 mg of DHA and its quality has been confirmed in the laboratory.
Omega-3 acids can also occur in a complex with vitamins D3 and K2 – this composition can be found in OstroVit Omega 3 D3 + K2 One softgel capsule contains 330 mg of EPA, 220 mg of DHA and 50 μg of vitamin D3 and 50 μg of vitamin K2, which corresponds to 67-1000% of the reference intake. In addition, the supplement is also rich in vitamin E (12 μg, which translates into 100% RI).
High content of fatty acids DHA and EPA can also be found in OstroVit Pharma Elite Omega 3 liquid 120 ml. oil contains as much as 720 mg of EPA and 480 mg of DHA, as well as 24 mg of vitamin E (200% NRV). There are also comprehensive supplements available, rich in omega-3, omega-6 and omega-9 acids, such as OstroVit Omega 3-6-9 created on the basis of fish oil, flax seed oil and sunflower seed oil.
