Omega-3 and immunity: what additives will help strengthen health

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Omega-3 and immunity: what additives will help strengthen health

Introduction (Omited as per Instructions)

I. Immune system: Fundamentals of body protection

  1. Determination and functions of the immune system: The immune system is a complex network of cells, tissues and organs working together to protect the body from diseases. Its main function is to recognize and neutralize harmful substances, such as bacteria, viruses, fungi, parasites and own cells of the body, which have become abnormal (for example, cancer cells).

  2. The components of the immune system:

    • The cells of the immune system: White blood cells (white blood cells) are the main cells of the immune system. They include:
      • Lymphocytes:
        • B-lymphocytes (B cells): Produce antibodies that are associated with pathogens and mark them for destruction.
        • T-lymphocytes (T cells):
          • T-highpers (CD4+): They help activate other immune cells and coordinate the immune response.
          • Cytotoxic T-lymphocytes (CD8+): Infected or abnormal cells are directly killed.
          • Regulatory T-lymphocytes: Sold the immune response, preventing autoimmune reactions.
        • Natural killers (NK cells): Destroy infected or tumor cells without preliminary sensitization.
      • Fagocyte: Seeing and digesting pathogens and cell garbage.
        • Macrophages: Large phagocytes that are present in tissues and organs.
        • Neutrophils: The most numerous blood cells in the blood specializing in the fight against bacterial infections.
        • Dendritic cells: Represent antigens T-lymphocytes, activating adaptive immunity.
      • Eosinophils and basophils: Participate in the fight against parasitic infections and allergic reactions.
    • The organs of the immune system:
      • Bone marrow: It produces all blood cells, including immune cells.
      • Timus (thymus iron): The ripening place of T-lymphocytes.
      • Lymphatic nodes: They filter lymph and contain immune cells that are activated when pathogens are detected.
      • Spleen: He filters blood and contains immune cells that fight blood infections.
      • Tonsils and adenoids: Protect from infections that penetrate the respiratory tract.
      • Payerovs Plashki: Lymphoid tissue in the small intestine that protects against intestinal infections.
    • Mediators of the immune response:
      • Cytokines: Signal molecules that regulate the activity of immune cells.
      • Antibodies (immunoglobulins): Proteins produced by b lymphocytes that are associated with pathogens and neutralize them.
      • Complement: The protein system that enhance the immune response and directly destroy pathogens.

  3. Types of immunity:

    • Inborn immunity: The first line of protection of the body, which acts quickly and non -specific. It includes physical barriers (skin, mucous membranes), chemical barriers (stomach acidity, lysozyme in saliva), cellular components (phagocytes, NK cells) and inflammation.
    • Adaptive immunity: A slower, but specific, but specific answer that develops after contact with the pathogen. It includes humoral immunity (antibodies produced by b lymphocytes) and cellular immunity (T-lymphocytes).
      • Active immunity: It develops after contact with the pathogen (natural) or vaccine (artificial).
      • Passive immunity: Received from another person or animal (for example, antibodies transferred from mother to child through placenta or breast milk).

  4. Factors affecting immunity:

    • Genetics: Heredity plays an important role in determining the strength of the immune system.
    • Age: The immune system weakens with age (immunostation).
    • Nutrition: The lack of nutrients can weaken the immune system.
    • Stress: Chronic stress can suppress the immune function.
    • Dream: The lack of sleep can weaken the immune system.
    • Physical activity: Moderate physical activity can strengthen the immune system, while excessive loads can weaken it.
    • Bad habits: Smoking and alcohol abuse weaken the immune system.
    • Medical conditions: Some diseases (for example, HIV/AIDS, autoimmune diseases) and drugs (for example, immunosuppressants) can weaken the immune system.
    • Environment: Environmental pollution can weaken the immune system.

II. Omega-3 fatty acids: chemistry, sources and role in the body

  1. What is omega-3 fatty acids? Omega-3 fatty acids is a group of polyunsaturated fatty acids (PNS), which are necessary for human health. They relate to indispensable fatty acids, since the body cannot produce them on its own and should receive from food or additives. The name “omega-3” refers to the location of the first double bond in the fatty acid molecule, starting from the methyl (omega) end chain.

  2. The main types of omega-3 fatty acids:

    • Alpha-linolenic acid (Alk or ALA): Plant origin, contained in linen seeds, chia seeds, walnuts and some vegetable oils. The body can convert ALK to eicoprandentaenoic acid (EPK or EPA) and daily acidic acid (DGC or DHA), but the effectiveness of this process in people is limited (especially in men).
    • Eicopentenic acid (EPK or EPA): Contained in fatty fish (salmon, mackerel, herring), Cricille oil and algae. EPA has an anti -inflammatory effect and is important for the health of the heart and blood vessels.
    • Dokosagexenic acid (DGK or DHA): Contained in fatty fish, Cricille oil and algae. DHA is necessary for the development and functioning of the brain, eye and nervous system. Especially important for pregnant and lactating women, as well as for children.

  3. Food sources of omega-3 fatty acids:

    • Fat fish: Salmon (wild is preferable), mackerel, herring, tuna, sardines, trout.
    • Flaxseed and linseed oil: A rich source of Alk.
    • Chia Seeds: Good source of Alk.
    • Walnuts: Contain Alk.
    • Rapse oil: Contains Alk.
    • Soybean beans and soy oil: Contain Alk.
    • Seaweed: Contain EPA and DHA (especially micro -crossbars).
    • Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids.

  4. Metabolism of omega-3 fatty acids: Alk is converted into EPA and DHA in the body. This process includes a number of enzymatic reactions, but its effectiveness is limited. Factors affecting the conversion of Alc into EPA and DHA include:

    • Age: The conversion is reduced with age.
    • Floor: In men, conversion is usually less effective than in women.
    • Nutrition: High consumption of omega-6 fatty acids can compete with Alk conversion.
    • Diseases: Some diseases, such as diabetes, can reduce Alc’s conversion.

  5. Omega-3 omega functions in the body:

    • Health of the heart and blood vessels: Reduce the level of triglycerides, blood pressure, risk of blood clots and arrhythmias.
    • Brain health: Improve cognitive functions, memory and mood. Reduce the risk of depression, Alzheimer’s disease and other neurodegenerative diseases.
    • Eye health: It is necessary to maintain the health of the retina. Reduce the risk of developing age -related macular degeneration (VMD).
    • Anti -inflammatory action: Reduce the level of inflammation in the body, which can help with various diseases, such as arthritis, asthma and inflammatory intestinal diseases.
    • Skin health: Improve skin hydration, reduce inflammation and itching for skin diseases.
    • Support for the immune system: Modulating the immune response and improve the function of immune cells.

III. Omega-3 and immunity: interaction mechanisms

  1. The influence of Omega-3 on inflammation: Inflammation is an important component of the immune response, but chronic inflammation can harm the body and contribute to the development of various diseases. Omega-3 fatty acids, especially EPA and DHA, have an anti-inflammatory effect, reducing the level of pro-inflammatory cytokines (for example, TNF -α, IL-1β, IL-6) and increasing the level of anti-inflammatory cytokines (for example, IL-10).

  2. Modulation of immune cells: Omega-3 fatty acids affect the function of various immune cells:

    • B-lymphocytes: Omega-3 can modulate the production of antibodies with b-lymphocytes and influence their differentiation.
    • T-lymphocytes: Omega-3 can affect activation, proliferation and differentiation of T-lymphocytes. They can also contribute to switching from TH1-answer (which is involved in autoimmune diseases) to TH2-answer (which is important for protection against parasites).
    • Macrophages: Omega-3 can affect the polarization of macrophages by switching them from the pro-inflammatory phenotype M1 to the anti-inflammatory phenotype M2.
    • Dendritic cells: Omega-3 can affect the ripening and function of dendritic cells, which play an important role in activating adaptive immunity.
    • Neutrophils: Omega-3 can affect migration, phagocytosis and products of active form of oxygen neutrophils.
    • Natural killers (NK cells): Omega-3 can enhance the cytotoxic activity of the NK cells.

  3. Influence on the resolution of inflammation: Omega-3 contribute to the resolution of inflammation, stimulating the production of specialized proxual mediators (SPM), such as resolvines, protectins and marmers. These SPM actively participate in the cessation of the inflammatory process and the restoration of tissues.

  4. Improving the function of barrier fabrics: Omega-3 can strengthen barrier tissues, such as the skin and mucous membranes of the intestines, which are the first lines of protecting the body from pathogens. They contribute to an increase in the products of mucin in the intestines and improve the integrity of epithelial cells.

  5. Influence on autoimmune diseases: Due to their anti-inflammatory and immunomodulating effects, omega-3 can have a positive effect on the course of autoimmune diseases, such as rheumatoid arthritis, systemic red lupus and inflammatory intestinal diseases.

IV. Scientific research: omega-3 and immune diseases

  1. Omega-3 and respiratory infections:

    • Influenza and SARS: Some studies show that Omega-3 consumption can reduce the risk of respiratory infections and reduce the duration of symptoms. However, the results of the studies are contradictory, and additional studies are needed to confirm these results. The mechanism of action may include an improvement in the function of immune cells and a decrease in inflammation in the respiratory tract.
    • Covid-19: Studies show that people with a higher omega-3 level in the blood have a lower risk of the severe COVID-19. Omega-3 can reduce the inflammatory cytokine storm, which is one of the main factors that contribute to the difficult course of the Covid-19.
    • Asthma: Omega-3 can help reduce inflammation in the respiratory tract and improve asthma control.

  2. Omega-3 and autoimmune diseases:

    • Rheumatoid arthritis: Studies show that Omega-3 consumption can reduce joint pain, morning stiffness and the number of inflamed joints in people with rheumatoid arthritis.
    • System red lupus: Omega-3 can help reduce inflammation and improve the overall health of people with systemic red luster.
    • Inflammatory diseases of the intestine (BCC): Omega-3 can help reduce inflammation in the intestines and improve symptoms in people with crown disease and ulcerative colitis.

  3. Omega-3 and allergic diseases:

    • Allergic rhinitis: Some studies show that Omega-3 consumption can reduce the symptoms of allergic rhinitis, such as nasal congestion, runny nose and sneezing.
    • Atopic dermatitis (eczema): Omega-3 can help reduce inflammation and itching with atopic dermatitis.

  4. Omega-3 and other immune diseases:

    • Scattered sclerosis: Some studies show that Omega-3 consumption can slow down the progression of multiple sclerosis.
    • Psoriasis: Omega-3 can help reduce inflammation and peeling with psoriasis.

V. The choice of Omega-3 additives: types, dosage and quality

  1. Types of Omega-3 additives:

    • Fish oil: The most common type of Omega-3 additives. Contains EPA and DHA. Available in various forms, including capsules, liquid fish oil and chewing sweets.
    • Crichail oil: Contains EPA and DHA, as well as antioxidant Astaxantin. It is believed that Cricille oil is better absorbed than fish oil.
    • Algae oil: Suitable for vegetarians and vegan. Contains DHA.
    • Linseed oil: Contains Alk. Suitable for vegetarians and vegan, but Alk is less effectively transformed into EPA and DHA.

  2. Omega-3 dosage:

    • General recommendations: Most experts recommend consuming at least 250-500 mg EPA and DHA per day to maintain overall health.
    • For people with cardiovascular diseases: It is recommended to consume 1000 mg EPA and DHA per day.
    • For people with a high level of triglycerides: It is recommended to consume 2000-4000 mg EPA and DHA per day.
    • For people with autoimmune diseases: The dosage can vary depending on the disease and the severity of the symptoms. It is recommended to consult a doctor.
    • Children and pregnant women: It is recommended to consult a doctor to determine the optimal dosage.

  3. Quality of Omega-3 additives:

    • Cleaning check: Choose additives that have passed the third party check for the content of heavy metals (for example, mercury, lead), dioxins and PHB. Look for quality signs on the package, such as NSF International, USP Verified or IFOS.
    • Omega-3 form: Omega-3 can be represented in the form of triglycerides, ethyl ethers or phospholipids. Triglycerides are considered the most natural and well -absorbed form.
    • EPA and DHA content: Pay attention to the content of EPA and DHA in each portion, and not just the general content of omega-3.
    • Best before date: Make sure that the shelf life of the additive has not expired.

  4. Storage of Omega-3 additives: Keep Omega-3 additives in a cool, dark and dry place. Fish oil can oxidize under the influence of light, heat and air, so it is important to store it correctly.

  5. Side effects and precautions:

    • The most common side effects: Fish belching, stomach disorder, nausea. These side effects are usually light and pass on their own.
    • The risk of bleeding: High doses of Omega-3 can increase the risk of bleeding, especially in people taking anticoagulants (for example, warfarin).
    • Interaction with drugs: Omega-3 can interact with some drugs, so it is important to consult a doctor before taking additives if you take any medicine.
    • Allergy to fish or seafood: People with allergies to fish or seafood should avoid taking fish oil or kriely oil additives.

VI. Omega-3 and a healthy lifestyle: synergistic effect

  1. Nutrition: A balanced diet rich in fruits, vegetables, whole grain products and low -fat sources of protein is necessary to maintain the health of the immune system. In addition to Omega-3, it is important to consume enough vitamins and minerals, such as vitamin C, vitamin D, zinc and selenium.

  2. Physical activity: Moderate physical activity (for example, walking, running, swimming) can strengthen the immune system. Avoid excessive physical exertion that can suppress the immune function.

  3. Dream: A sufficient sleep (7-8 hours a day) is necessary to maintain the health of the immune system. The lack of sleep can weaken the immune function and increase the risk of infections.

  4. Stress management: Chronic stress can suppress the immune function. Use stress control methods, such as meditation, yoga, tai-chi or just time spent in nature.

  5. Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse weaken the immune system. The abandonment of these bad habits can significantly improve the health of the immune system.

  6. Vaccination: Vaccination is an effective way to protect against infectious diseases. Regularly vaccinated in accordance with the doctor’s recommendations.

  7. Hygiene: Compliance with personal hygiene rules (for example, frequent hand washing, the use of antiseptics) helps to prevent the spread of infections.

VII. Conclusion.

VIII. References (Hypothetical, As per Instructions)

  • Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Br J Nutr. 2012 Nov;108 Suppl 2:S72-89.
  • Gogus U, Smith C, Clarke R, Grimble R. Effect of dietary supplementation with different doses of fish oil on human neutrophil function and membrane fatty acid composition. Eur J Clin Nutr. 2000 May;54(5):399-405.
  • Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students’ examination stress syndrome. Brain Behav Immun. 2011 Nov;25(8):1725-34.
  • Layne KS, Gohir W, Needleman BJ, Fernandes G. Fish oil modulates immune function in systemic lupus erythematosus. J Am Coll Nutr. 2010 Apr;29(2):139-51.
  • Martino D, Holt PG, Prescott SL. Dietary n-3 long chain polyunsaturated fatty acids and allergic disease. Curr Opin Allergy Clin Immunol. 2007 Oct;7(5):426-31.
  • McCartney D, Healy NP, Meleady P, Henry M, Dowling P, Maher L, Loscher CE, Keane J. Dietary omega-3 fatty acids promote IL-10 production and reduce IFN-γ production by peripheral blood mononuclear cells in tuberculosis patients. J Leukoc Biol. 2013 Feb;93(2):275-85.
  • Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002 Dec;21(6):495-505.
  • Thien FC, Allen KJ, Baena-Cagnani CE, Barnes EH, van Asperen P, Campbell DE, Kemp AS, Mehr S, Tang ML, Douglass J, Hill DJ. Fish oil supplementation for prevention of allergic disease: a randomised controlled trial. Pediatr Allergy Immunol. 2011 Sep;22(6):632-8.

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