Omega-3: Myths and reality about beneficial fats

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Omega-3: Myths and reality about beneficial fats

Section 1: What is omega-3 fatty acids?

Omega-3 fatty acids is a family of polyunsaturated fatty acids (PNS), which are necessary for the normal functioning of the human body. The body is not able to synthesize them on its own, so they should come with food or additives. The “polyunsaturated” means that the fatty acid molecule contains several double connections in its structure, which affects its chemical properties and biological activity.

There are three main types of omega-3 fatty acids important to human health:

  • Alpha-linolenic acid (Alk or ALA): Vegetable omega-3. It is found mainly in vegetable oils, such as linseed oil, chia oil, hemp oil and soy oil, as well as in walnuts and seeds. ALA is the predecessor of EPA and DHA, however, the effectiveness of ALA transformation into these more useful forms is limited.

  • Eicopentenic acid (EPK or EPA): Sea Omega-3. It is mainly contained in fatty fish, such as salmon, mackerel, herring, tuna and sardines, as well as in oils of seaweed. EPA plays an important role in reducing inflammation, maintaining health of the cardiovascular system and improving mood.

  • Dokosagexenic acid (DGK or DHA): Sea Omega-3. Also contained in fatty fish and oils of seaweed. DHA is the main structural component of the brain, retina and sperm. It is critical for the development of brain and vision in infants and for maintaining cognitive functions throughout life.

1.1. The chemical structure and nomenclature omega-3:

The name “omega-3” comes from the location of the first double bond in the fatty acid molecule. Starting from the methyl (ω) end of the angular chain, the first double bond is in the third carbon atom. This distinguishes omega-3 from other types of unsaturated fatty acids, such as omega-6 and omega-9, where the first double bond is located in sixth and ninth carbon atoms, respectively.

The carbon chain of Alk consists of 18 carbon atoms and 3 double bonds (18: 3). EPA consists of 20 carbon atoms and 5 double bonds (20: 5). DHA consists of 22 carbon atoms and 6 double bonds (22: 6). The quantity and location of double bonds determine their biological properties and functions.

1.2. What is the difference between omega-3, omega-6 and omega-9?

Omega-3, Omega-6 and Omega-9 are different types of unsaturated fatty acids that differ in the location of the first double bond in a carbon chain. Although they are all necessary for health, their biological effects and recommended proportions in the diet are different.

  • Omega-6: The main omega-6 fatty acid is linoleic acid (LC). Contained in vegetable oils, such as sunflower, corn and soy oil, as well as in nuts and seeds. LC is transformed in the body into arachidonic acid (AK), which plays a role in inflammatory processes and an immune response.

  • Omega-9: The main omega-9 fatty acid is oleic acid. Contained in olive oil, avocados and some nuts. The body can synthesize oleic acid, so it is not considered indispensable.

It is important to maintain a balance between omega-3 and omega-6 fatty acids in the diet. The modern diet often contains an excess of omega-6 and the lack of omega-3, which can contribute to chronic inflammation and an increase in the risk of various diseases. The recommended Omega-6 to omega-3 ratio is from 4: 1 to 2: 1.

Section 2: The benefits of omega-3 for health:

Omega-3 fatty acids play an important role in many physiological processes and have a positive effect on various aspects of health.

2.1. Cardiovascular system:

  • Reducing the level of triglycerides: Omega-3, especially EPA and DHA, effectively reduce the level of triglycerides in the blood, which is an important risk factor for cardiovascular diseases.

  • Improving the level of “good” cholesterol (HDL): Some studies show that Omega-3 can slightly increase the level of LDL cholesterol, which has a protective effect against heart disease.

  • Reduced blood pressure: Omega-3 can have a moderate hypotensive effect, especially in people with high blood pressure.

  • Prevention of blood clots: Omega-3 has an antitrobotic effect, reducing the risk of blood clots that can lead to a heart attack or stroke.

  • Improving the function of the endothelium: Omega-3 help improve the function of the endothelium-the inner layer of blood vessels, which is important for maintaining the health of the cardiovascular system.

2.2. Brain and nervous system:

  • Maintaining cognitive functions: DHA is the main structural component of the brain and plays an important role in cognitive functions, such as memory, attention and training. Sufficient DHA consumption is associated with the improvement of cognitive indicators and a decrease in the risk of cognitive disorders with age.

  • Prevention of neurodegenerative diseases: Some studies show that Omega-3 can have a protective effect against neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease, although further studies are needed to confirm these results.

  • Improving mood and reducing the risk of depression: Omega-3, especially EPA, have a positive impact on mood and can help reduce the risk of depression and anxiety. EPA has an anti -inflammatory effect and can affect neurotransmitters, such as serotonin and dopamine, which play a role in the regulation of mood.

  • Development of brain and vision in infants: DHA is critical for the development of the brain and retina of the eye in infants. Enough DHA consumption during pregnancy and breastfeeding is necessary for the optimal development of the nervous system and vision of the child.

2.3. Inflammation:

  • Reducing inflammation: Omega-3, especially EPA, have anti-inflammatory properties. They can reduce the production of inflammatory mediators, such as prostaglandins and leukotrienes, and contribute to the resolution of inflammation.

  • Relief of symptoms of inflammatory diseases: Omega-3 can help alleviate the symptoms of inflammatory diseases, such as rheumatoid arthritis, inflammatory intestinal diseases (Crohn’s disease and ulcerative colitis) and psoriasis.

2.4. Vision:

  • Maintaining the health of the retina: DHA is the main structural component of the retina and plays an important role in maintaining its health and normal functioning.

  • Prevention of age -related macular degeneration (VMD): Some studies show that Omega-3 can help reduce the risk of developing the VMD-a common cause of loss of vision in older people.

  • Reduction in dry eye syndrome: Omega-3 can help reduce the symptoms of dry eye syndrome, improving the quality of the lacrimal film and reducing inflammation on the surface of the eye.

2.5. Other potential advantages:

  • Support for the immune system: Omega-3 can have a modulating effect on the immune system, improving its functioning and increasing resistance to infections.

  • Skin health: Omega-3 can help improve the condition of the skin, reducing inflammation, moisturizing the skin and protecting it from damage caused by ultraviolet radiation.

  • Bones’ health support: Some studies show that omega-3 can help increase the density of bones and reduce the risk of osteoporosis.

Section 3: Myths about Omega-3:

Around Omega-3 there are many myths and delusions that can distort the understanding of their real benefit and effectiveness.

3.1. Myth: All Omega-3 is equally useful.

Reality: Various types of omega-3 (Alk, EPA, DHA) have different biological activity and have different effects on health. EPA and DHA contained in fatty fish and seaweed oils are more healthy than the ALK contained in plant sources. The transformation of the ALK into EPA and DHA in the human body is limited and inefficient.

3.2. Myth: If I eat a lot of nuts and seeds, I get enough omega-3.

Reality: Nuts and seeds, such as walnuts, linen seeds and chia seeds, contain Alk. However, as mentioned above, the effectiveness of the transformation of the ALK into EPA and DHA in the body is low. To obtain a sufficient amount of EPA and DHA, it is necessary to regularly consume fatty fish or take additives with fish oil or oil from seaweed.

3.3. Myth: Omega-3 treats all diseases.

Reality: Omega-3 has many useful properties and can have a positive effect on various aspects of health, but they are not a panacea from all diseases. They can be useful as an addition to the main treatment, but should not replace the doctor’s consultation and medical care.

3.4. Myth: The more omega-3, the better.

Reality: Omega-3 excessive consumption can lead to undesirable side effects, such as stomach disorder, diarrhea and increased risk of bleeding. It is important to adhere to the recommended dosages and consult a doctor before taking high doses of omega-3.

3.5. Myth: Fish oil always has an unpleasant taste and smell.

Reality: Modern technologies for the production of fish oil allow you to get products with a neutral taste and smell. Many manufacturers add flavorings to fish oil, such as lemon or orange, to make it more pleasant for consumption. In addition, there are fish oil capsules that have no taste and smell.

3.6. Myth: Vegetarians and vegans cannot receive enough omega-3.

Reality: Vegetarians and vegans can receive Alk from plant springs, such as linen seeds, chia seeds, walnuts and hemp oil. However, to obtain EPA and DHA, they need to take additives with oil algae oil, which is a vegetarian source of these important fatty acids.

3.7. Myth: Pregnant women should not consume fish oil.

Reality: Pregnant women need to use a sufficient amount of DHA for the optimal development of the brain and vision of the child. Fish oil is a good DHA source, but pregnant women should choose fish oil with low mercury and other pollutants. It is also recommended to consult a doctor to determine the optimal dosage.

3.8. Myth: If I take statins, I do not need to take Omega-3.

Reality: Statins and omega-3 have a different effect on the cardiovascular system. Statins reduce the level of LDL cholesterol (“poor” cholesterol), while omega-3 reduce triglycerides, reduce blood pressure and have an antithrombotic effect. Reception of Omega-3 can be a useful addition to statins to improve the health of the cardiovascular system.

3.9. Myth: Omega-3 dilute blood and can lead to bleeding.

Reality: Omega-3 really has an antitrobotic effect and can reduce the risk of blood clots. However, in most cases, this does not lead to bleeding. People taking anticoagulants, such as warfarin, should consult a doctor before taking high doses of omega-3 in order to avoid interaction between drugs.

3.10. Myth: Omega-3 is useless with arthritis.

Reality: Although omega-3 is not a cure for arthritis, they can help relieve symptoms of inflammation and pain associated with this disease. EPA has anti -inflammatory properties and can reduce the production of inflammatory mediators, which can lead to a decrease in pain and improving the mobility of the joints.

Section 4: sources Omega-3:

Omega-3 fatty acids can be obtained from various food sources and additives.

4.1. Food sources:

  • Fat fish: Salmon, mackerel, herring, tuna, sardines, trout. It is recommended to consume fatty fish 2-3 times a week. Choose a fish caught in the wild, as it usually contains more omega-3 than a fish grown on farms.

  • Vegetable oils: Flue oil, chia oil, hemp oil, soy oil. These oils contain Alk.

  • Nuts and seeds: Walnuts, linen seeds, chia seeds, hemp seeds. These products also contain Alk.

  • Eggs enriched omega-3: Some manufacturers add flax seed to chickens, which leads to an increase in the omega-3 content in eggs.

  • Enriched products: Some products, such as milk, yogurt and juices, are enriched with omega-3.

4.2. Supplements:

  • Fish oil: The most common Omega-3 additive. Contains EPA and DHA. It is important to choose high -quality fish oil from reliable manufacturers in order to avoid pollution with heavy metals and other toxins.

  • Crill oil: Contains EPA and DHA in the form of phospholipids, which can improve their absorption.

  • Oil from seaweed: Vegetarian and vegan source EPA and DHA. It is made of micro-cone, which are the primary source of omega-3 in the sea food chain.

  • Flax seed oil: Contains Alk. Suitable for vegetarians and vegan, but, as mentioned above, the effectiveness of the transformation of the Alk into EPA and DHA is limited.

4.3. How to choose a high-quality Omega-3 supplement:

  • EPA and DHA content: Pay attention to the amount of EPA and DHA in the same portion. It is recommended to choose additives containing at least 500 mg EPA and DHA in one capsule.

  • Source and cleanliness: Choose additives from reliable manufacturers that use high -quality raw materials and test for the content of heavy metals, mercury, polychlored bifeniles (PHB) and other pollutants.

  • Form: Fish oil can be in the form of ethyl ethers (EE) or triglycerides (TG). Triglycerides are considered more bioavailable, that is, they are better absorbed by the body.

  • Certification: Look for additives certified by independent organizations such as NSF International or USP, which confirm their quality and cleanliness.

  • Best before date: Check the shelf life of the additive.

  • Package: Choose additives in opaque packaging to protect them from oxidation.

Section 5: Recommended dosages Omega-3:

The recommended dosage of Omega-3 depends on the age, state of health and individual needs.

  • General recommendations: Most experts recommend using at least 250-500 mg EPA and DHA per day to maintain overall health.

  • Cardiovascular diseases: People with cardiovascular diseases are recommended to use 1000-2000 mg EPA and DHA per day.

  • High level of triglycerides: To reduce the level of triglycerides, it is recommended to use 2000-4000 mg EPA and DHA per day.

  • Depression: To improve the mood and reduce the symptoms of depression, it can be useful to use 1000-2000 mg EPA per day.

  • Inflammatory diseases: To relieve symptoms of inflammatory diseases, it is recommended to use 2000-4000 mg EPA and DHA per day.

  • Pregnancy and breastfeeding: Pregnant and lactating women are recommended to use at least 300 mg DHA per day for the optimal development of the brain and vision of the child.

Before taking high doses of Omega-3, it is recommended to consult a doctor, especially if you take any medicine or have any diseases.

Section 6: Omega-3 deficiency: symptoms and consequences:

Omega-3 deficiency can manifest itself with various symptoms and lead to negative health consequences.

6.1. Symptoms of omega-3 deficiency:

  • Dry skin: The deficiency of omega-3 can lead to dryness, peeling and itching of the skin.

  • Dry eyes: Omega-3 is necessary to maintain the health of the lacrimal film. Omega-3 deficiency can cause dry eye syndrome.

  • Fatigue: The disadvantage of Omega-3 can lead to fatigue, weakness and a decrease in energy.

  • Concentration problems: Omega-3 play an important role in cognitive functions. Omega-3 deficiency can cause problems with concentration, memory and attention.

  • Depression and anxiety: Omega-3 affect the mood. Omega-3 deficiency can increase the risk of depression and anxiety.

  • Joint pain: Omega-3 has anti-inflammatory properties. Omega-3 deficiency can aggravate the symptoms of arthritis and other inflammatory joint diseases.

  • Brown nails and hair: Omega-3 is necessary to maintain health and hair health. Omega-3 deficiency can lead to brittleness and dryness of nails and hair.

6.2. The consequences of the omega-3 deficiency:

  • Increased risk of cardiovascular disease: Omega-3 deficiency can increase the risk of developing cardiovascular diseases such as heart attack, stroke and arrhythmia.

  • Violation of the development of the brain and vision in children: Omega-3 deficiency during pregnancy and breastfeeding can negatively affect the development of the brain and vision of the child.

  • Increasing the risk of inflammatory diseases: Omega-3 deficiency can increase inflammatory processes in the body and increase the risk of inflammatory diseases, such as rheumatoid arthritis, inflammatory intestinal diseases and psoriasis.

  • Reduced immunity: Omega-3 deficiency can weaken the immune system and increase susceptibility to infections.

6.3. Who is at risk of omega-3 deficiency?

  • People who do not use fatty fish: If you do not use fatty fish 2-3 times a week, you may have a deficiency of omega-3.

  • Vegetarians and vegans: Vegetarians and vegans do not receive EPA and DHA from food and should take additives with oil from seaweed.

  • People with diseases that violate fat absorption: Some diseases, such as Crohn’s disease and celiac disease, can violate the absorption of fats and lead to omega-3 deficiency.

  • Pregnant and lactating women: Pregnant and lactating women need increased DHA consumption for the optimal development of the brain and vision of the child.

Section 7: Omega-3 interaction with drugs and contraindications:

Omega-3 can interact with some drugs and have contraindications.

7.1. Interaction with drugs:

  • Anticoagulants and anti -agents: Omega-3 has an antitrobotic effect and can enhance the effect of anticoagulants, such as warfarin, and antiplatelets, such as aspirin. People taking these medicines should consult a doctor before taking high doses of omega-3 to avoid bleeding.

  • Belongation medicines: Omega-3 can reduce blood pressure. People taking medications for blood pressure should control their blood pressure when taking omega-3 and consult a doctor in order to adjust the dose of the medicine if necessary.

  • Nonsteroidal anti -inflammatory drugs (NSAIDs): Omega-3 has anti-inflammatory properties and can enhance the effect of NSAIDs. However, this can also increase the risk of side effects of NSAIDs, such as stomach disorder.

7.2. Contraindications:

  • Allergy to fish or seafood: People with allergies to fish or seafood should avoid taking fish oil and other additives obtained from sea sources. They should choose additives with oil algae oil.

  • Blood coagulation disorders: People with blood coagulability should consult a doctor before taking omega-3, as they can increase the risk of bleeding.

  • Planned operation: Before the operation, you should stop taking Omega-3 in a few days in order to reduce the risk of bleeding during surgery.

Section 8: how to store omega-3:

Proper storage of omega-3 is important for maintaining their quality and efficiency.

  • Store in a cool, dark place: Omega-3 fatty acids are sensitive to light, heat and oxygen, which can lead to their oxidation and decrease in quality. Keep omega-3 in a cool, dark place, away from direct sunlight and heat sources.

  • Store in the original packaging: Keep omega-3 in the original package to protect them from light and air.

  • Do not store in the bathroom: The bathroom is usually high humidity and temperature, which can lead to omega-3 oxidation.

  • Store in the refrigerator after opening: After opening the packaging with liquid fish oil or oil from seaweed, it is recommended to store them in the refrigerator to slow the oxidation.

  • Check the expiration date: Before using omega-3, check the expiration date. Do not use overdue products.

  • Pay attention to the smell: If fish oil has an unpleasant, runaway smell, this means that it has oxidized and should not be consumed.

Section 9: Omega-3 in the nutrition of children:

Omega-3 fatty acids play an important role in the development of the brain and vision of children.

  • The importance of DHA for the development of the brain and vision: DHA is the main structural component of the brain and retina and is necessary for their normal development in children. Sufficient DHA consumption is associated with the improvement of cognitive functions, memory, attention and vision in children.

  • Omega-3 sources for children:

    • Breast milk: Breast milk contains DHA, and it is recommended to use a sufficient amount of omega-3 to feed mothers to provide the baby DHA through breast milk.
    • Children’s mixtures enriched DHA: Many children’s mixtures are enriched DHA.
    • Fat fish: Children over 6 months old can be given small portions of fat fish, such as salmon and sardines, 1-2 times a week. It is important to choose a low mercury fish.
    • Addresses with fish oil or oil from seaweed: Children who do not consume enough fish can be given additives with fish oil or seaweed oil. It is important to choose additives designed specifically for children, and observe the recommended dosages.

  • Recommended omega-3 dosages for children: The recommended Omega-3 dosages for children depend on age and health. Contact the doctor to determine the optimal dosage for your child.

Section 10: Research Omega-3: What is the scientific data say:

Scientific research is constantly studying the influence of Omega-3 on various aspects of health.

  • Review of recent studies:

    • Cardiovascular system: Many studies confirm the benefits of omega-3 for the health of the cardiovascular system, including a decrease in the level of triglycerides, a decrease in blood pressure and improving the function of the endothelium.
    • Brain and nervous system: Studies show that omega-3 can improve cognitive functions and reduce the risk of depression and neurodegenerative diseases.
    • Inflammation: Many studies confirm the anti-inflammatory properties of Omega-3 and their benefits to relieve symptoms of inflammatory diseases.
    • Vision: Studies show that Omega-3 can maintain retinal health and reduce the risk of age-related macular degeneration.

  • Criticism of research and future directions: Some studies of Omega-3 have restrictions, such as a small sample size, a short observation period and conflicting results. Further research is needed to confirm the results and determine the optimal dosages and forms of Omega-3 for various health states. Future studies can focus on studying the influence of omega-3 on genetics, microbias and other factors affecting health.

Section 11: Omega-3 in sports and physical activity:

Omega-3 can be useful for athletes and people engaged in physical activity.

  • Reducing inflammation after training: Physical activity can cause inflammation in the muscles and joints. Omega-3 has anti-inflammatory properties and can help reduce inflammation after training, which contributes to faster recovery.

  • Improving muscle function and strength: Some studies show that Omega-3 can improve muscle function and strength in older people and athletes.

  • Reducing the risk of injuries: Omega-3 can help strengthen bones and joints, which can reduce the risk of injuries among athletes.

  • Improving the cardiovascular function: Physical activity is useful for the cardiovascular system, and omega-3 can enhance these advantages, reducing blood pressure and improving the function of the endothelium.

  • Recommended dosages for athletes: Athletes may need a higher dosage of Omega-3 than people who lead a sedentary lifestyle. It is recommended to consult a doctor or sports nutritionist to determine the optimal dosage.

Section 12: Omega-3 and mental health:

Omega-3 play an important role in mental health and can have a positive effect on mood, cognitive functions and mental disorders.

  • Depression: Many studies show that Omega-3, especially EPA, can help reduce the symptoms of depression and improve mood. EPA has an anti -inflammatory effect and can affect neurotransmitters, such as serotonin and dopamine, which play a role in the regulation of mood.

  • Anxiety: Some studies show that Omega-3 can help reduce symptoms of anxiety.

  • Bipolar disorder: Omega-3 can be useful as an addition to the main treatment of bipolar disorder.

  • Schizophrenia: Some studies show that Omega-3 can improve schizophrenia symptoms.

  • SDVG: Omega-3 can help improve attention and reduce hyperactivity in children with ADHD.

  • Omega-3 action mechanisms on the brain: Omega-3 affect the brain in several ways, including improving the function of neurons, an increase in the level of a neurotrophic brain factor (BDNF), a decrease in inflammation and modulating neurotransmitters.

Section 13: Omega-3 research prospects:

Omega-3 studies continue to develop, and new discoveries can lead to new Omega-3 applications in medicine and the prevention of diseases.

  • Studying the influence of omega-3 on genetics and microbias: Future studies can focus on studying the influence of omega-3 on genetics and microbias and how these interactions affect health.

  • Development of new forms and methods of delivery omega-3: Studies can be aimed at developing new forms and methods of Omega-3 delivery to improve their bioavailability and effectiveness.

  • Study of the influence of omega-3 on rare diseases: Future studies can study the effect of omega-3 on rare diseases, for which there is currently no effective treatment.

  • Personalized medicine and omega-3: In the future, it may become possible to develop personalized recommendations for the consumption of omega-3 based on a genetic profile and other individual factors.

Section 14: Summary: How to include omega-3 in your diet:

  • Eat fatty fish 2-3 times a week: Salmon, mackerel, herring, tuna and sardines are good sources EPA and DHA.

  • Use vegetable oils, rich Alk: Flue oil, chia oil, hemp oil and soy oil contain Alk.

  • Add nuts and seeds to your diet: Walnuts, linen seeds, chia seeds and hemp seeds contain Alk.

  • Consider the possibility of taking additives with fish oil or oil from seaweed: If you do not eat enough fish, additives can be a good way to get an enough EPA and DHA.

  • Consult a doctor to determine the optimal dosage for you: The recommended dosage of Omega-3 depends on the age, state of health and individual needs.

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