Omega-3 fatty acids: basics and meaning
Omega-3 fatty acids is a class of polyunsaturated fatty acids that play a vital role in maintaining human health. They are classified as “irreplaceable” fatty acids, since the body is not able to synthesize them independently in sufficient quantities, and therefore they should come with food or additives. The three main types of omega-3 fatty acids, which are of the greatest importance to health, are alpha-linolenic acid (Alc), eicopascentenoic acid (EPK) and non-zahyxenoic acid (DHG).
Alk, contained in plant sources, such as flaxseed, walnuts and chia seeds, is the predecessor of the EPK and DGK. However, the effectiveness of the transformation of the ALK into EPC and DGC in the human body is relatively low, which makes marine sources, rich EPC and DGK, more preferable for the optimal consumption of omega-3.
EPK and DGK are key structural components of cell membranes, especially in the brain and retina. They participate in a wide range of physiological processes, including:
- Maintaining health of the cardiovascular system: Omega-3 fatty acids contribute to a decrease in blood triglycerides, reduce the risk of blood clots, reduce blood pressure and improve the function of the endothelium (inner membrane of blood vessels).
- Brain function support: DGK is especially important for the development and functioning of the brain throughout life. It plays a role in cognitive functions, memory, training and mood. The deficiency of the DHC is associated with an increased risk of developing neurodegenerative diseases, such as Alzheimer’s disease.
- Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties that can help alleviate the symptoms of inflammatory diseases, such as rheumatoid arthritis and inflammatory diseases of the intestine.
- Improving the health of the eyes: DGC is the main structural component of the retina and plays an important role in maintaining vision.
- Support for the health of the skin: Omega-3 fatty acids help moisturize the skin, reduce inflammation and can help with skin diseases such as eczema and psoriasis.
The recommended daily dose of omega-3 fatty acids varies depending on the age, state of health and individual needs. It is usually recommended to consume at least 250-500 mg of EPK and DGK per day to maintain overall health. People with cardiovascular diseases or other diseases may require a higher dose that should be agreed with the doctor.
The deficiency of omega-3 fatty acids can lead to various health problems, including:
- Increased risk of cardiovascular disease
- Reducing cognitive functions
- Depression and anxiety
- Inflammatory diseases
- Problems with vision
- Dry skin and hair
Sources of omega-3 fatty acids include:
- Fat fish: Sell, tuna, skumbry, village, sardines
- Vegetable oils: Linseed oil, rapeseed oil, soy oil
- Nuts and seeds: Walnuts, chia seeds, flax seeds
- Enriched products: Eggs, milk, yogurt
When the consumption of omega-3 fatty acids with food is not enough, additives can be useful to provide adequate consumption. The two most common types of Omega-3 additives are fish oil and kriene oil. Next, we will examine in detail the differences between them.
Fish oil: origin, composition and advantages
Fish oil is oil extracted from fatty fish, such as salmon, tuna, mackerel and herring. It is a rich source of omega-3 fatty acids, especially EPK and DGK. Fish oil is widely used as a food supplement to maintain general health and prevent various diseases.
Fish oil production process:
Fish oil production includes several stages:
- Getting fish: The fish is caught or grown on fish farms.
- Oil extraction: Oil is extracted from fish tissues using various methods, including pressing, centrifugation and extraction with solvents.
- Cleaning and refining: Unprofitable fish oil contains impurities, such as pollutants, heavy metals and oxidized fats. The process of cleaning and refinement removes these impurities, improves taste and smell, and increases oil stability. Cleaning methods include distillation, filtration and adsorption.
- Encapsulation (optionally): Purified fish oil is often encapsulated in soft gel capsules for the convenience of consumption and protection against oxidation.
The composition of fish oil:
The main components of fish oil are:
- EPA (ecosapentaenic acid): EPC has anti-inflammatory properties and plays an important role in maintaining the health of the cardiovascular system.
- DGC (docosahexaenic acid): DGC is a key structural component of the brain and retina and is important for cognitive functions and vision.
- Other fatty acids: Fish oil also contains other fatty acids, including oleic acid and palmitic acid.
- Vitamins (in small quantities): Some types of fish oil may contain small amounts of vitamins A and D.
Advantages of fish oil:
- Heart of heart: Fish oil reduces the level of triglycerides, reduces the risk of blood clots, reduces blood pressure and improves the function of the endothelium. Numerous studies have shown that the use of fish oil reduces the risk of heart attacks, strokes and sudden death from heart disease.
- Brain function: DGK contained in fish oil is necessary for the development and functioning of the brain. Eating fish oil can improve cognitive functions, memory, training and mood. It can also help slow down the progression of neurodegenerative diseases, such as Alzheimer’s disease.
- Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties that can help alleviate the symptoms of inflammatory diseases, such as rheumatoid arthritis and inflammatory diseases of the intestine. Fish oil can reduce pain, stiffness and inflammation of the joints.
- Eye health: DGC is the main structural component of the retina and plays an important role in maintaining vision. Eating fish oil can help prevent age -related macular degeneration and other eyes of the eyes.
- Skin health: Fish oil helps to moisturize the skin, reduces inflammation and can help with skin diseases such as eczema and psoriasis.
- Support for the immune system: Omega-3 fatty acids can maintain the function of the immune system and reduce the risk of infections.
Side effects of fish oil:
Fish oil is usually considered safe for most people, but some may have side effects, such as:
- Fish taste or belching: This is the most common side effect of fish oil. You can reduce it by taking fish oil with food, storing it in the refrigerator or choosing additives with an endo -allless coating.
- Indigestion: In some people, fish oil can cause a stomach disorder, nausea or diarrhea.
- Increased bleeding: Omega-3 fatty acids can dilute blood and increase the risk of bleeding, especially in people taking anticoagulants.
- Interaction with drugs: Fish oil can interact with some drugs such as anticoagulants and antiplatelets. It is important to consult a doctor before taking fish oil, if you take any medicine.
The choice of high -quality fish oil:
When choosing fish oil, it is important to consider the following factors:
- Content of EPK and DGK: Check the label to make sure that the additive contains a sufficient amount of EPK and DGK. It is usually recommended to take at least 250-500 mg of EPK and DGK per day.
- Cleanliness and safety: Choose additives that were tested by a third -party organization for pollutants, such as heavy metals, PHD and dioxins. Look for additives that correspond to quality standards established by organizations such as GEED (Global Organization for EPA and DHA OMEGA-3S).
- Form of fish oil: Fish oil is available in various forms, including triglycerides, ethyl ethers and phospholipids. The form of triglycerides is considered the most natural and easily absorbed.
- Source of fish: Choose additives made of stable fish.
- Freshness: Fish oil can oxidize and burn out if it is not stored properly. Check the expiration date and store the additive in a cool, dark place.
Krishye fat: origin, composition and advantages
Krilevic fat is an oil extracted from the Antarctic Crimea (Euphausia Superba), a small crustacean, living in Antarctic waters. It is a rich source of omega-3 fatty acids, especially EPK and DGK, and also contains antioxidant Astaxantin. Krishy oil is becoming more and more popular as an alternative to fish oil.
Criclay Fat production process:
The production of Cricille fat includes the following stages:
- Crile collection: Kril is caught in antarctic waters. It is important that the collection of the krill is carried out in a stable way, so as not to harm the ecosystem of the Antarctic.
- Oil extraction: The oil is extracted from the crill using various methods, including extraction with solvents and enzymatic treatment.
- Cleaning and refining: Unprofitable kriely fat contains impurities that are removed during cleaning and refinement.
- Encapsulation (optionally): Crown crooked fat is usually encapsulated in soft gel capsules.
The composition of Cricille fat:
The main components of Cricille fat are:
- EPA (ecosapentaenic acid): As in fish oil, EPC has anti-inflammatory properties and supports the health of the cardiovascular system.
- DGC (docosahexaenic acid): DHC is necessary for the development and functioning of the brain and retina of the eye.
- Phospholippide: Unlike fish oil, where omega-3 fatty acids are mainly associated with triglycerides, in Cricle fat EPK and DGK are associated with phospholipids, in particular with phosphatidylcholin. It is believed that this improves the digestibility of omega-3 fatty acids.
- Astaxanthin: Krilevic fat contains astaxantin, a powerful antioxidant that gives red oil and helps to protect it from oxidation.
- Other fatty acids: Crimean fat also contains other fatty acids, including oleic acid and palmitic acid.
Advantages of Cricille fat:
- Heart of heart: Krilee fat, like fish oil, reduces the level of triglycerides, reduces the risk of blood clots, reduces blood pressure and improves the function of the endothelium. Some studies show that kriene oil can be more effective than fish oil in a decrease in triglycerides.
- Brain function: DHC contained in Cricille fat is necessary for the development and functioning of the brain. Due to the improved digestibility, kriene oil can be more effective than fish oil in improving cognitive functions.
- Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties that can help alleviate the symptoms of inflammatory diseases. Some studies show that crooked oil can be more effective than fish oil in a decrease in inflammation.
- Eye health: DGC is important for maintaining vision.
- Joint health: Some studies show that crooked fat can help reduce pain and stiffness in the joints.
- Antioxidant protection: Astaxantin contained in Cricille fat is a powerful antioxidant that helps protect the cells from damage by free radicals.
Side effects of Crichail fat:
Krishy fat is usually considered safe for most people, but some may have side effects, such as:
- Fish taste or belching: This side effect is less common when taking kriel fat than when taking fish oil.
- Indigestion: In some people, crooked fat can cause an disorder of the stomach, nausea or diarrhea.
- Increased bleeding: Omega-3 fatty acids can dilute blood and increase the risk of bleeding, especially in people taking anticoagulants.
- Allergies: People with allergies to seafood can have an allergic reaction to kriene fat.
The choice of high -quality Cricille fat:
When choosing creamy fat, it is important to consider the following factors:
- Content of EPK and DGK: Check the label to make sure that the additive contains a sufficient amount of EPK and DGK. Although the required doses can be lower than for fish oil due to better digestibility.
- Cleanliness and safety: Choose additives that were tested by a third -party organization for pollutants.
- Sustainability: Choose additives made of steadily assembled krill. Make sure that the company complies with the standards established by organizations such as CCAMLR (Commission for the Conservation of Antarction Marine Living Resources).
- Content Astaxantin: Astaxantin is a powerful antioxidant that helps protect oil from oxidation. Choose a high content of astaxantine.
- Brand and reputation: Choose additives from famous brands with a good reputation.
Comparison of fish oil and kriel oil: key differences
Fish oil and kriely oil are excellent sources of omega-3 fatty acids, but there are several key differences between them:
- Source: Fish oil is extracted from fatty fish, and crooked oil – from the Antarctic krill.
- Omega-3 form of fatty acids: In the omega-3 fish, fatty acids are mainly associated with triglycerides, and in Cricille fat-with phospholipids.
- Absorption: It is believed that omega-3 fatty acids associated with phospholipids in Cricille fat are better absorbed by the body than omega-3 fatty acids associated with triglycerides in fish oil. This means that to achieve the same effect, it may require a smaller dose of critic oil than fish oil.
- The content of antioxidants: Krilevic fat contains astaxantin, a powerful antioxidant that is absent in fish oil. Astaxantin helps to protect crooked fat from oxidation and can have additional healthy health effects.
- Environmental pollution: Kril occupies a lower place in the food chain than fatty fish, so cruise fat can be less prone to pollution with heavy metals and other pollutants.
- Environmental impact: It is important to choose the additives of Crichail fat obtained from stable sources so as not to harm the ecosystem of the Antarctic. Fish oil should also be obtained from stable sources.
- Price: Krishy oil is usually more expensive than fish oil.
- Taste and smell: Krilee fat usually has a less pronounced fish taste and smell than fish oil.
- Side effects: Fish taste or belching is more often found when taking fish oil than when taking Cricille fat.
Scientific research: Comparison of the effectiveness of fish oil and kriel oil
There are numerous scientific studies that compare the effectiveness of fish oil and kriel oil. Some studies have shown that kriene oil can be more effective than fish oil in a decrease in triglycerides and a decrease in inflammation, even with lower doses. This may be due to the better digestibility of omega-3 fatty acids associated with phospholipids in Cricille fat.
Other studies have not revealed significant differences in the effectiveness between fish oil and crooked fat. It is important to note that many studies are small in sample size and require further research to confirm the results.
In general, scientific data indicate that both fish oil and kriely oil are effective sources of omega-3 fatty acids. The choice between them depends on individual preferences, budget and health status.
Individual factors: to whom what type of additive is better suited?
The choice between fish oil and cruel oil should be based on individual factors, such as:
- Budget: Fish oil is usually cheaper than cical fat.
- Personal preferences: Some people prefer kriene fat because of a less pronounced fish taste and smell.
- Allergies: People with allergies to seafood can have an allergic reaction to kriene fat.
- Absorption: To people with the problems of the digestibility of fats can be more useful, creamy fat, since omega-3 fatty acids in it are associated with phospholipids and are better absorbed.
- Need for antioxidants: If you want to get additional antioxidants, kriene fat is a good choice, as it contains astaxantin.
- Environmental considerations: It is important to choose additives of both fish and kriely fat obtained from stable sources.
Recommendations for use and dosage
The dosage of fish oil and kriel oil varies depending on individual needs and goals. It is usually recommended to consume at least 250-500 mg of EPK and DGK per day to maintain overall health. People with cardiovascular diseases or other diseases may require a higher dose that should be agreed with the doctor.
Start with a low dose and gradually increase it to avoid side effects. Take an additive with food to improve digestibility and reduce the fish flavor or belching.
Conclusion: Choosing the optimal source omega-3
Both fish oil and kriely oil are valuable sources of omega-3 fatty acids, offering a wide range of health benefits. The choice between them should be based on individual preferences, budget, health status and environmental considerations. It is important to choose high -quality additives from reliable brands and consult a doctor to determine the optimal dosage and make sure there are no contraindications. Regardless of the chosen source, regular consumption of omega-3 fatty acids is an important step towards maintaining health and well-being.