Omega-3: Benefit and Harm

Omega-3: Benefits and harm-complete leadership

Part 1: What is Omega-3? Fundamentals and classification

Omega-3 polyunsaturated fatty acids (PNS) is a family of essential fats that play a critical role in maintaining human health. The body is not able to independently synthesize omega-3, so they should come with food or additives. «Irreplaceable» means that they are necessary for the normal functioning of the body, but are not produced by them.

Key omega-3 fatty acids include:

• Alpha-linolenic acid (Alk/ALA): Contained in plant springs such as linseed seeds, chia, walnuts and rapeseed oil. Alk is the predecessor of other omega-3, but its transformation into EPC and DGK in the human body is quite ineffective.

• Eicopentenic acid (EPK/EPA): Mostly contained in fatty fish and algae. EPC plays an important role in reducing inflammation, maintaining the health of the heart and mental well -being.

• Dokosagexic acid (DGK/DHA): It is also mainly contained in fatty fish and algae. DGK is critical of the development and functioning of the brain, the health of the eyes and maintaining cognitive functions.

Classification by sources:

• Sea sources: The main source of EPK and DGK is fat fish, such as salmon, sardines, mackerel, herring and tuna. Algae are also an important source, especially for vegetarians and vegans. Crill oil also contains EPK and DGK, but in a different form than fish oil.

• Plant sources: The main source of the ALK is vegetable oils, seeds and nuts. However, as mentioned earlier, the transformation of the ALK into EPC and the DGC in the human body is limited.

Action mechanisms:

Omega-3 has many useful effects on the body due to various mechanisms of action, including:

• Anti -inflammatory action: Omega-3 (especially EPC) contribute to the synthesis of anti-inflammatory eicosanoids, which reduce inflammation in the body. They can also affect the expression of genes associated with inflammation.

• Influence on cell membranes: Omega-3 is built into cell membranes, improving their flexibility and permeability. This can improve cell function and signal transmission.

• Regulation of triglycerides level: Omega-3, especially EPK and DGC, help reduce the level of triglycerides in the blood, which is an important factor for the health of the heart.

• Influence on the function of the brain: DGC is the main structural component of the brain and plays an important role in the development and functioning of neurons. Omega-3 can also affect neurotransmitters and synaptic plasticity.

Part 2: Omega-3 benefits for health

Omega-3 has a wide range of positive effects on health, confirmed by numerous scientific research.

1. Heart of heart:

• Reducing the level of triglycerides: A high level of blood triglycerides is a risk factor for cardiovascular diseases. Omega-3 effectively reduce the level of triglycerides, thereby reducing the risk of developing these diseases. Studies show that taking additives with Omega-3 can reduce the level of triglycerides by 15-30%.

• Reduced blood pressure: Omega-3 can provide a moderate decline in blood pressure, especially in people with hypertension. This is due to the improvement of endothelium function and relaxation of blood vessels.

• Reducing risk of arrhythmia: Omega-3 can help stabilize the electrical activity of the heart and reduce the risk of arrhythmia, especially atrial fibrillation.

• Risk of atherosclerosis: Omega-3 can slow down the progression of atherosclerosis (the formation of plaques in the arteries) due to its anti-inflammatory properties and the ability to reduce the level of triglycerides.

• Improving the function of the endothelium: Endothelium is a layer of cells lining the inner surface of blood vessels. Omega-3 improve the function of the endothelium, which helps to expand blood vessels and improve blood flow.

2. Brain health and mental health:

• Brain development: DGC is the main structural component of the brain and plays a critical role in the development of the brain of the fetus and baby. Sufficient consumption of DHC during pregnancy and breastfeeding is necessary for the optimal development of the brain and vision of the child.

• Cognitive functions: Omega-3 maintain cognitive functions throughout life. Studies show that they can improve the memory, attention and speed of information processing. They can also help slow down a decrease in cognitive functions associated with aging.

• Depression: Omega-3, especially EPC, can help relieve symptoms of depression. Some studies show that supplements with Omega-3 can be effective as additional therapy for depression.

• Anxiety: Omega-3 can have a calming effect and reduce anxiety. Some studies show that they can be useful in the treatment of generalized alarming disorder.

• Bipolar disorder: Omega-3 can help stabilize the mood in people with bipolar disorder.

• Schizophrenia: Some studies show that Omega-3 can help improve the symptoms of schizophrenia, especially in combination with traditional treatment.

• ADHD (attention deficit syndrome and hyperactivity): Omega-3 can help improve concentration, reduce hyperactivity and impulsiveness in children with ADHD.

3. Eye health:

• Age macular degeneration (VMD): DGK is the main structural component of the retina. Omega-3 can help reduce the risk of developing the VMD, leading the causes of blindness in the elderly.

• Dry eye syndrome: Omega-3 can help reduce the symptoms of dry eye syndrome, such as redness, burning and discomfort.

4. Inflammation and immune system:

• Anti -inflammatory action: Omega-3 has a powerful anti-inflammatory effect, which can help reduce inflammation in various diseases, such as arthritis, asthma and inflammatory intestinal diseases.

• Arthritis: Omega-3 can help reduce pain, stiffness and inflammation in the joints in people with arthritis.

• Asthma: Omega-3 can help reduce inflammation in the respiratory tract and improve the function of the lungs in people with asthma.

• Inflammatory diseases of the intestine (BCC): Omega-3 can help reduce inflammation in the intestines and alleviate the symptoms of OKK, such as Crohn’s disease and ulcerative colitis.

• Strengthening the immune system: Omega-3 can help strengthen the immune system and increase the body’s resistance to infections.

5. Skin health:

• Moisturization of the skin: Omega-3 help maintain skin moisture and prevent its dryness.

• Reducing skin inflammation: Omega-3 can help reduce skin inflammation for diseases such as eczema and psoriasis.

• Ultraviolet radiation protection: Omega-3 can help protect the skin from damage by ultraviolet radiation.

6. Pregnancy and lactation:

• Development of the brain and vision of the fetus: DGC plays a critical role in the development of the brain and vision of the fetus. Enough consumption of DHC during pregnancy is necessary for the optimal development of the child.

• Prevention of premature birth: Omega-3 can help reduce the risk of premature birth.

• Postpartum depression: Omega-3 can help reduce the risk of postpartum depression.

7. Other advantages:

• Bone health: Omega-3 can help strengthen the bones and reduce the risk of osteoporosis.

• Metabolic syndrome: Omega-3 can help improve metabolic syndrome indicators, such as blood glucose, cholesterol and blood pressure.

• Sports and physical activity: Omega-3 can help reduce inflammation after training, improve muscle restoration and increase endurance.

Part 3: Omega-3 sources: food and additives

Obtaining a sufficient amount of omega-3 requires a conscious approach to nutrition and, possibly, the use of additives.

1. Food sources:

• Fat fish: Salmon (especially wild), mackerel, sardines, herring, tuna. It is recommended to consume fatty fish 2-3 times a week. It is important to choose fish caught in environmentally friendly areas in order to minimize the risk of mercury pollution and other toxins.

• Vegetable oils: Flue oil, rapeseed oil, soy oil.

• Seeds: Flaxseed, chia seeds, hemp seeds. Seeds can be added to smoothies, yogurts, salads and pastries.

• Nuts: Walnuts.

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

2. Omega-3 supplements:

• Fish oil: The most common form of Omega-3 additives. It is important to choose high -quality fish oil, peeled from mercury and other pollutants.

• Crill oil: Contains EPK and DGK in the form of phospholipids, which are believed to be better absorbed by the body.

• Algae oil: Suitable for vegetarians and vegan. Contains DGK obtained from algae.

• Linseed oil: Contains Alk, but its transformation into EPC and DGK in the body is limited.

How to choose an Omega-3 additive:

• Check the content of EPK and DGK: It is important to pay attention to the content of the EPC and DGK in addition, and not just to the total content of omega-3.

• Choose additives from trusted manufacturers: Look for additives that have undergone independent testing for cleanliness and safety.

• Pay attention to the release form: Fish oil is available in various forms, such as capsules, liquid fish oil and chewing tablets.

• Consider your needs: Vegetarians and vegans should choose algae oil.

3. Recommended dosages:

The recommended dosages of Omega-3 vary depending on the age, gender, state of health and purpose of admission. General recommendations:

• Healthy adults: 250-500 mg EPK and DGK per day.

• People with cardiovascular diseases: 1000 mg of EPK and DGK per day.

• People with a high level of triglycerides: 2000-4000 mg EPK and DGK per day.

• Pregnant and lactating women: 200-300 mg dgk per day.

It is important to consult a doctor to determine the optimal dosage of omega-3 for your individual needs.

Part 4: The harm and side effects of omega-3

Despite numerous advantages, the use of omega-3 can cause some side effects, especially with high doses.

1. Side effects:

• Disorder of the gastrointestinal tract: The most common side effects of Omega-3 include nausea, diarrhea, bloating and belching. These side effects are usually light and pass on their own.

• Fish taste: Some people may have a fish taste in the mouth after taking omega-3. This can be reduced by taking the additive during meals or choosing additives with an endo -absorb coating.

• Bleeding: High doses of omega-3 can dilute blood and increase the risk of bleeding. This may be a problem for people taking anticoagulants such as warfarin.

• Allergic reactions: In people with allergies to fish or seafood, an allergic reaction to Omega-3 additives may occur.

• Interaction with drugs: Omega-3 can interact with some drugs, such as anticoagulants, antiplatelet agents and drugs to reduce blood pressure.

2. Risks and warnings:

• Mercury pollution: Fish may contain mercury, which is toxic metal. It is important to choose fish caught in environmentally friendly areas, and limit the consumption of fish with a high mercury, such as a sword-fish, shark and royal macrel. When choosing the additives Omega-3, it is necessary to make sure that they are cleaned of mercury and other pollutants.

• Oxidation: Omega-3 fatty acids are subject to oxidation, which can reduce their effectiveness and even lead to the formation of harmful substances. It is important to store Omega-3 additives in a cool, dark place and avoid exposure to heat and light.

• High doses: The use of very high doses of Omega-3 (more than 3000 mg per day) can increase the risk of side effects, such as bleeding.

• Inflammatory processes: In rare cases, the excessive consumption of omega-3, especially in the absence of a sufficient amount of omega-6, can lead to an imbalance and strengthening of inflammatory processes.

3. Who should be careful:

• People taking anticoagulants: Omega-3 can enhance the effect of anticoagulants and increase the risk of bleeding.

• People preparing for the operation: It is recommended to stop taking Omega-3 additives 1-2 weeks before surgery to reduce the risk of bleeding.

• People with allergies to fish or seafood: Omega-3 additives obtained from fish or seafood should be avoided.

• People with blood coagulation disorders: You should consult a doctor before taking Omega-3 additives.

4. Interaction with other substances:

• Vitamin E: When taking high doses of Omega-3, it is also recommended to use vitamin E, which helps prevent oxide omega-3 fatty acids.

• Aspirin: Omega-3 can enhance the effect of aspirin and increase the risk of bleeding.

• Nonsteroidal anti -inflammatory drugs (NSAIDs): Omega-3 can enhance the effect of NSAIDs and increase the risk of gastrointestinal bleeding.

Part 5: Omega-3 and Omega-6: balance and value

Omega-3 and Omega-6 are two types of polyunsaturated fatty acids that play an important role in human health. It is important to maintain a balance between the consumption of Omega-3 and Omega-6, since they compete for the same enzymes in the body.

1. Omega-6 role:

Omega-6 fatty acids are also indispensable and should come with food. The main omega-6 fatty acids include:

• Linoleic acid (LC/LA): Contained in vegetable oils, such as sunflower oil, corn oil and soy oil.

• Arachidonic acid (AK/AA): Contained in meat, eggs and dairy products.

Omega-6 fatty acids are necessary for the growth, development and functioning of the immune system. They also participate in the synthesis of eicosanoids, which can be both pro -inflammatory and anti -inflammatory.

2. The value of the balance Omega-3 and Omega-6:

Ideally, the ratio of omega-6 to omega-3 in the diet should be approximately 2: 1 or 1: 1. However, in modern Western diets, this ratio often is 10: 1 or even 20: 1. Such high consumption of omega-6 and insufficient consumption of omega-3 can contribute to inflammation and increase the risk of developing chronic diseases.

3. How to achieve balance:

• Increase Omega-3 consumption: Eat more fatty fish, linen seeds, chia seeds and walnuts.

• Reduce omega-6 consumption: Limit the consumption of vegetable oils such as sunflower oil, corn oil and soy oil. Use olive oil or coconut oil for cooking.

• Avoid processed products: Processed products often contain a large amount of omega-6 fatty acids.

• Take Omega-3 additives: Omega-3 additives can help increase Omega-3 consumption and improve the omega-6 ratio of omega-3.

4. Impact on health:

Maintaining the balance between Omega-3 and Omega-6 can help:

• Reduce inflammation: A decrease in the omega-6 ratio of omega-3 can help reduce inflammation in the body.

• Reduce the risk of chronic diseases: A decrease in inflammation can help reduce the risk of chronic diseases, such as cardiovascular diseases, cancer and arthritis.

• Improve mental health: Omega-3 and Omega-6 balance can help improve mental health and reduce the risk of depression and anxiety.

Part 6: Alternative sources of omega-3 for vegetarians and vegans

Vegetarians and vegans need to pay special attention to obtaining a sufficient amount of omega-3, since the main sources of the EPC and DGK are a fat fish.

1. Plant sources of Alk:

• Flax-seed: L