Omega-3 for the brain: the benefits and choice of high-quality dietary - Yes Global продукция

Omega-3 for the brain: the benefits and choice of high-quality dietary

I. Omega-3 fatty acids: basics and classification

Omega-3 fatty acids (ω-3 fatty acids) is a family of polyunsaturated fatty acids (PNS), which play a critical role in maintaining human health, especially in the functioning of the brain. Their name comes from the location of the first double bond in the molecule located at the third carbon atom from the end of the methyl group (omega-cones). These fatty acids are not synthesized by the body in sufficient quantities and should come with food or in the form of biologically active additives (BAD).

1.1. The main types of omega-3:

There are several types of omega-3 fatty acids, but the most significant for the health of the brain are:

Alpha-linolenic acid (Alk): Vegetable omega-3 contained in linen seed, chia, walnuts, soybean oil and some green leafy vegetables. ALK is the predecessor of other omega-3, but its conversion to the EPC and DGK in the human body is quite low, usually less than 10% for EPC and 1% for DHK. This is due to the need for enzymatic transformation, the effectiveness of which depends on individual factors, such as age, genetics, diet and general health.
Eicosapentaenic acid (EPA): The sea omega-3, mainly contained in fatty fish (salmon, mackerel, sardines, herring) and seafood. EPC has pronounced anti-inflammatory properties and plays an important role in maintaining the cardiovascular system and mental health. It serves as the precursor of eicosanoids, substances that regulate inflammatory processes in the body.
Docosahexaenic acid (DHA): Another sea omega-3, critical for the development and functioning of the brain, especially during pregnancy and infancy. DGC is the main structural component of the cell membranes of the brain and retina of the eye, providing their flexibility and functionality. It also plays a key role in transmitting nerve impulses and maintaining cognitive functions.

1.2. Omega-3 metabolism:

After eating the Alc, EPK and DGC, they are metabolism in the body. Alk is converted into EPK and DGC through desecraturize and elongazy enzymes. However, as mentioned earlier, this conversion is not very effective. EPC and DGC are absorbed in the small intestine and transported to various organs and tissues, where they are built into cell membranes and participate in various physiological processes.

1.3. Omega-3 and Omega-6 ratio:

It is important to note the balance between the consumption of omega-3 and omega-6 fatty acids. Omega-6 is also PNSK, but their excessive consumption, especially in the modern diet, can contribute to inflammatory processes in the body. The ideal ratio of omega-6 to omega-3 is considered 1: 1 or 4: 1. However, in a typical Western diet, this ratio often reaches 15: 1 or even 20: 1, which can negatively affect health.

II. The role of Omega-3 in the functioning of the brain:

Omega-3 fatty acids, especially DGC, play a fundamental role in the development, structure and functioning of the brain throughout life.

2.1. Influence on brain development:

During pregnancy and breastfeeding: DGC is critical for the development of the brain and vision of the fetus and the newborn. Sufficient consumption of DHC with pregnant and nursing women is associated with the improvement of cognitive functions, visual acuity and motor development in children. DGC is up to 40% of all polyunsaturated fatty acids in the brain and 60% in the retina.
In childhood: Omega-3 is necessary for the optimal development of the brain in childhood. They participate in the formation of neural connections, improving concentration, memory and training. Omega-3 deficiency in childhood may be associated with the problems of behavior, difficulties in learning and increased risk of developing attention and hyperactivity deficiency (ADHD).

2.2. Maintaining cognitive functions in adults:

Improving memory and learning: Omega-3 improve synaptic plasticity, the ability of neurons to form new connections and adapt to changes. This helps to improve memory, training and other cognitive functions.
Protection against age -related decrease in cognitive functions: With age, the brain is subjected to changes that can lead to a decrease in cognitive functions and the development of neurodegenerative diseases, such as Alzheimer’s disease. Omega-3 has neuroprotective properties and can help slow down these processes, protecting neurons from damage and improving brain bloodstream.
Impact on mood and emotional state: Omega-3 play a role in the regulation of neurotransmitters, such as serotonin and dopamine, which affect the mood and emotional state. Studies show that Omega-3 additives can help reduce the symptoms of depression, anxiety and bipolar disorder.

2.3. Omega-3 action mechanisms on the brain:

Influence on cell membranes: DGC is the main structural component of the cell membranes of the brain, providing their flexibility and fluidity. This is necessary for the optimal operation of neurons, the transmission of nerve impulses and the functioning of the receptors.
Anti -inflammatory action: Omega-3 has anti-inflammatory properties, reducing inflammation in the brain. Chronic inflammation is associated with various neurodegenerative diseases and cognitive disorders. EPC, in particular, plays an important role in reducing inflammatory processes.
Antioxidant action: Omega-3 protect the brain from oxidative stress caused by free radicals. Oxidative stress can damage neurons and lead to a decrease in cognitive functions.
Improving cerebral blood flow: Omega-3 help improve cerebral blood flow, providing the brain with the necessary nutrients and oxygen.
Neuroprotection: Omega-3 protect neurons from damage caused by various factors, such as toxins, injuries and age-related changes.

III. The benefits of omega-3 for the brain: confirmed scientific data

Numerous scientific studies confirm the benefits of omega-3 fatty acids for brain health.

3.1. Omega-3 and cognitive functions:

Improvement: Studies show that Omega-3 additives can improve memory in older people and in people with moderate cognitive impairment. For example, a meta analysis published in the magazine “Alzheimer’s & Dementia” showed that the consumption of Omega-3 is associated with improving cognitive functions and a decrease in the risk of dementia.
Improving attention and concentration: Omega-3 can help improve attention and concentration in children and adults. Studies show that Omega-3 additives can be useful for children with ADHD, improving their attention, hyperactivity and impulsiveness.
Improving the speed of information processing: Some studies show that omega-3 can improve the speed of information processing, which is important for performing various tasks and making decisions.

3.2. Omega-3 and mental health:

Depression: Many studies show that Omega-3 additives can help reduce depression symptoms. The meta-analysis published in the journal “Journal of Clinical Psychiatry” showed that EPC is the most effective omega-3 for the treatment of depression.
Anxiety: Some studies show that Omega-3 can help reduce anxiety symptoms.
Bipolar disorder: Omega-3 can be useful for the treatment of bipolar disorder, helping to stabilize the mood and reduce the frequency of manic and depressive episodes.
Schizophrenia: Some studies show that Omega-3 can help reduce schizophrenia symptoms.

3.3. Omega-3 and neurodegenerative diseases:

Alzheimer’s disease: Studies show that Omega-3 can help slow down the progression of Alzheimer’s disease and reduce the risk of its development. DGK, in particular, plays an important role in protecting neurons from damage associated with Alzheimer’s disease.
Parkinson’s disease: Some studies show that Omega-3 can help reduce the symptoms of Parkinson’s disease.

3.4. Omega-3 and brain injuries:

Brain concussion: Animal studies show that omega-3 can help protect the brain from damage after concussion. Clinical studies in public are still conducted, but preliminary results are promising.

IV. Omega-3 sources:

Obtaining a sufficient amount of omega-3 fatty acids is possible both from nutritional sources and biologically active additives (BADs).

4.1. Food sources:

Fat fish: Salmon, mackerel, sardins, herring, tuna – excellent sources of EPK and DGK. It is recommended to consume fatty fish 2-3 times a week. It is important to choose fish caught in wild conditions to minimize the risk of pollution with heavy metals.
Seafood: Shrimp, mussels and other seafood also contain omega-3, but in smaller quantities than fatty fish.
Flax-seed: A rich source of Alk. Flaxseed can be added to cereals, yogurts, smoothies or use for cooking linen oil.
Seeds of Chia: Another good source of Alk. Chia seeds can be added to various dishes or consumed in the form of pudding.
Walnuts: Contain Alk.
Soye oil: Contains Alk.
Eggs enriched omega-3: Some manufacturers add omega-3 to chickens, which increases the omega-3 content in eggs.

4.2. Biologically active additives (dietary supplements):

Fish oil: The most common type Omega-3 additives. Fish oil contains EPK and DGK. It is important to choose fish oil from trusted manufacturers that guarantee the purity of the product and the absence of heavy metals.
Crill oil: Contains EPK and DGK, as well as antioxidant Astaxantin. Crile oil is considered more bioavailable than fish oil, that is, the body better assigns omega-3 from the oil oil.
Algae oil: The vegan source of the EPK and DGK. Algae oil is obtained from micro-crossbars, which are the primary source of omega-3 in the food chain of fish.
Linseed oil: Contains Alk. Lenya oil is suitable for vegetarians and vegans, but it is important to remember the low conversion of the Alc into the EPK and DGK.

V. The choice of high-quality dietary supplement Omega-3:

When choosing a dietary supplement Omega-3, it is important to consider several factors to make sure of its quality and effectiveness.

5.1. Omega-3 form:

Triglyceride (tg): The natural form of Omega-3, in which it is contained in fish. Triglycerides are well absorbed by the body.
Ethyl ethers (uh): The artificially modified Omega-3 form, which is used to increase the concentration of EPK and DGK. Ethyl ethers are less stable than triglycerides and can oxidize faster. However, there are manufacturers who use special methods to protect ethyl esters from oxidation.
Reemeted triglycerides (RTG): Ethyl ethers that were converted back into triglycerides. RTGs are more stable and better absorbed than ethyl ethers.
Phospholippide: Omega-3 in the form of phospholipids contained in the oil oil, are considered more bioavailable than triglycerides.

5.2. Content of EPK and DGK:

It is important to pay attention to the content of the EPC and DGC in one capsule, and not just the total amount of omega-3. The recommended daily dose of EPK and DGC varies depending on individual needs and health status, but usually 500-2000 mg.

5.3. Purity product:

Make sure that the dietary supplement is tested for heavy metals (mercury, lead, cadmium), dioxins and polychlorified bifeniles (PHB). Choose products that have certificates of independent laboratories such as NSF International, USP or IFOS (International Fish Oil Standards).

5.4. Freshness of the product:

Omega-3 fatty acids are subject to oxidation, which can reduce their effectiveness and lead to the formation of harmful substances. Pay attention to the date of production and the shelf life of the product. Bad should have a pleasant smell and taste. If the product has a fish smell or taste, this can be a sign of oxidation.

5.5. Manufacturer:

Choose a dietary supplement from trusted manufacturers who have a good reputation and use high -quality raw materials. Read the reviews of other consumers.

5.6. Output form:

Omega-3 is available in various forms of release, including capsules, soft gels, liquid forms and chewing tablets. Choose a form that is most convenient for you.

5.7. Additional ingredients:

Some omega-3 dietary supplements contain additional ingredients such as vitamin E (to protect against oxidation), Q10 coenzyme or other antioxidants.

VI. Omega-3 dosage:

The recommended dosage of Omega-3 varies depending on individual needs, age, health and purpose of admission.

6.1. General recommendations:

To maintain overall health: 500-1000 mg of EPK and DGK per day.
To reduce the level of triglycerides: 2000-4000 mg of EPK and DGK per day (under the supervision of a doctor).
For the treatment of depression: 1000-2000 mg of EPK per day (under the supervision of a doctor).

6.2. Dosage for children:

The dosage of omega-3 for children depends on age and weight. It is recommended to consult a pediatrician.

6.3. Dosage for pregnant and lactating women:

It is recommended to consume at least 200-300 mg of dvgk per day.

6.4. Important comments:

Start taking omega-3 with small doses, gradually increasing them.
Take omega-3 during meals to improve their absorption.
If you take anticoagulants (drugs that thin blood), consult a doctor before taking omega-3.
Keep omega-3 dietary supplements in a cool, dark place to prevent their oxidation.

VII. Side effects and contraindications:

In most cases, omega-3 fatty acids are well tolerated. However, some people may have side effects, especially with high doses.

7.1. Possible side effects:

Disorder of the stomach: nausea, diarrhea, bloating.
Fish taste in the mouth.
Heartburn.
Increased bleeding (rarely).

7.2. Contraindications:

Individual intolerance to fish or seafood (for fish oil and croil oil).
Reception of anticoagulants (a doctor’s consultation is necessary).
Blood coagulation disorders.

VIII. Interaction with other drugs:

Omega-3 fatty acids can interact with some drugs, especially with anticoagulants. If you take any medicine, consult a doctor before taking Omega-3.

IX. Omega-3 and diet:

To obtain maximum benefits from Omega-3, it is important to combine the intake of dietary supplements with a diet rich in omega-3 fatty acids. Include fatty fish, linseed seeds, chia seeds, walnuts and other sources of Omega-3 in your diet.

X. Future research omega-3 and brain:

Despite the fact that the benefits of omega-3 for the brain have been well studied, research in this area continues. Scientists study the potential role of Omega-3 in the prevention and treatment of various neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. The influence of omega-3 on cognitive functions in children and adults, as well as on mental health, is also studied.

XI. Alternative sources Omega-3 for vegetarians and vegans:

Vegetarians and vegans can receive omega-3 from plant sources, such as linseed seeds, chia seeds, walnuts and soy oil. However, it is important to remember the low conversion of the Alc into the EPK and the DGK. To obtain a sufficient amount of EPK and DGC, vegetarians and vegans are recommended to take algae oil.

XII. Omega-3 and sports:

Omega-3 can be useful for athletes, as they have anti-inflammatory properties and can help reduce muscle pain after training. Omega-3 can also help improve cognitive functions, which is important for making quick decisions during competitions.

XIII. Omega-3 and beauty:

Omega-3 can improve the condition of the skin, hair and nails. They moisturize the skin, reduce inflammation and contribute to the healthy growth of hair and nails.

XIV. Omega-3 in cosmetics:

Omega-3 fatty acids are added to some cosmetics, such as creams, lotions and masks. They moisturize the skin, reduce inflammation and improve its elasticity.

XV. Omega-3 and Immunity:

Omega-3 can strengthen the immune system, improving the function of immune cells.

XVI. Omega-3 and cardiovascular system:

Omega-3 is useful for the health of the cardiovascular system. They reduce the level of triglycerides, improve the function of the endothelium (inner vascular membrane) and reduce the risk of blood clots.

XVII. Omega-3 and vision:

DGK is an important component of the retina. Enough consumption of omega-3 is necessary to maintain good vision.

XVIII. Omega-3 and diabetes:

Omega-3 can improve blood sugar control in people with diabetes.

XIX. Omega-3 and inflammatory diseases:

Omega-3 has anti-inflammatory properties and can help reduce the symptoms of inflammatory diseases, such as rheumatoid arthritis and inflammatory intestinal diseases.

XX. Final considerations:

Omega-3 fatty acids play an important role in maintaining the health of the brain and the whole organism. Obtaining a sufficient amount of omega-3 is possible both from food sources and dietary supplements. When choosing a dietary supplement, it is important to take into account its shape, the content of the EPK and DGK, cleanliness, freshness and manufacturer. It is recommended to consult a doctor before taking Omega-3.

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