Omega 3 acids are one of the key ingredients of the diet, showing comprehensive health-promoting properties. Their quantity in our diet is not very high – omega 3 acids on average provide 2% of the calories in the diet. It amounts to about 1 – 2 g. Just this little is enough to leave a very beneficial impact on health – and deficiency of omega 3 acids has a very negative impact on appearance and well-being. Which is why it’s a good idea to take care of the right supply of it in the diet and the right supplementation.
Omega 3 acids are unsaturated fatty acids that build cell membranes and regulate their vital processes. Omega 3 conditions proper functioning of nearly every system, it regulates metabolism and hormone synthesis.
The most important health-promoting properties of omega 3 acids are related to functioning of the following systems:
• circulatory system – omega 3 fatty acids are essential for proper functioning of heart and blood vessels; they ensure efficient blood flow by inhibiting excessive platelet aggregation while also providing adequate elasticity of blood vessel walls; omega 3 acids normalize blood pressure, regulate the heart rate, normalize blood cholesterol level and minimize the risk of developing arteriosclerosis
• nervous system – omega 3 slows down the aging of the brain and creation of neurodegenerative lesions, which lead to things like developing the Alzheimer disease; these unsaturated fatty acids support the learning processes, enhance concentration and memory, have a beneficial effect on blood circulation to the brain
• immune system – omega 3 acids have anti-inflammatory properties, they limit development of allergies and autoimmune diseases arising from overactivity of the immune system; on top of that omega 3 supports the body in battling pathogenic microorganisms; the omega 3 acids also have a large antioxidant potential, which increases the body’s protection from cancer – omega 3 can protect from prostate, breast, liver, large intestine, pancreas and stomach cancer
• hormonal system – omega 3 acids have a positive influence on synthesis of steroid hormones, increasing cells’ sensitivity to insulin
What is more – omega 3 acids help maintain the proper body weight, while also taking care of impeccable appearance of skin, hair and nails.
As was already mentioned, the daily need for omega 3 acids is about 2 g a day. The most important omega 3 acids to health are the DHA docosapentaenoic acid and the EPA eicosapentaenoic acid; less significant is the ALA a-Linolenic acid. The latter omega acid allows our body to synthesize small amounts of DHA and EPA – although it’s way too low. That’s why one has to provide fatty acids with the diet.
The daily need for unsaturated fatty acids is about 12 – 18 g; this requirement covers omega 3, as well as 6 and 9 acids. Each of them is necessary for health, but the correct proportions between them have to be maintained. It is especially important to maintain the right proportions between omega 3 and omega 6. The best ratio for these unsaturated acids is omega 6 to omega 3 proportions within the range of 2:1 – 4:1. On the other hand, if we provide too much of omega 6 acids while having a small supply of omega 3 acids – then omega 6 might generate inflammations in the body.
The cause of omega 3 acid deficiency in the body is their insufficient supply in the diet. Besides small synthesis of the DHA and EPA acids out of the ALA acid, we are unable to synthesize large amounts of omega 3 acids. Therefore in order to prevent the level of omega 3 acids in the diet from getting too low, as well as the consequences of this deficiency, it is necessary to properly balance the diet. It is not about consuming meals full of fat, though, but about providing valuable sources of unsaturated fatty acids, which have nothing to do with processed or fried foods.
Omega 3 acids might be present both in plant-based and animal-based food. The greatest amounts of ALA acid are present in green vegetable leaves, rapeseed oil, linseed oil, and also flaxseed oil.
The richest sources of EPA and DHA omega 3 acids are:
– oily saltwater fish (trout, cod, tuna, mackerel, sardines)
– seafood
– unrefined plant oils
– nuts and seeds
– legumes
The consumption of oily saltwater fish is currently dropping, though – first because of their high prices, and on top of that – it’s hard to find good quality fish, free from contaminations that are harmful to health, especially heavy metals. Another dietary mistake is low consumption of fruits, which are still perceived as a high-calorie snack – even though they contain plenty of nutrients. Another dietary habit that has to be replaced as soon as possible is using refined plant oils – these are perfect for frying, as they have a high smoking point and don’t contain too many unhealthy trans fats. For cold consumption, however, cold-pressed unrefined oils should be chosen instead, as they contain plenty of vitamins, omega 3 acids and antioxidants. As a bread spread, on the other hand, one can use mashed avocado – which is a much healthier option than margarine or butter.
Another effective way to replenish the supply of omega 3 acids in the body is supplementation. Capsules that contain high-quality fish oil, free from any undesirable contaminations while providing valuable omega 3 acids, is a fast and convenient way to get few hundred mg of omega 3 acids. It’s a great option especially for those on a fat-free diet, and also those who are not very fond of fish. Supplementation with omega 3 acids is also recommended for everyone who cares about a balanced diet and wants to make sure that they get the right amount of omega 3 acids.
How can we know that we’re not getting enough of omega 3 acids? There’s no need to calculate the amount of omega 3 acids provided by the diet. It’s enough to observe own body – the symptoms of omega 3 acid deficiency are closely related with developing health consequences. There are noticeable problems with skin and hair – the skin is dry, there are red spots and irritations, hair loses its glow, becomes brittle and may fall out in excess.
One symptom of omega 3 acid deficiency can be lowered immunity, becoming prone to infections, there may be allergies. It is possible to develop hypertension, arteriosclerosis, there are frequent losses of concentration and memory, chronic fatigue and depressive states. Another consequence is increased frequency of developing inflammations, i.e. arthritis. The omega 3 fatty acids deficiency in children may cause delayed intellectual development.
Consequences of prolonged omega 3 acid deficiency are increased frequency of getting cardiovascular, nervous and immune system disorders, as well as the risk of developing cancer. Which makes it a good idea to appreciate the health-promoting and preventive properties of the omega 3 acids and make sure to get enough of them in the diet.
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