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Omega-3 Acids Why Are They Important in Your Daily Diet
Table of Contents
1. Omega-3 fatty acids
Omega-3 acids are a group of essential unsaturated fatty acids. They have double bonds, are essential for proper human functioning. The body cannot synthesize them on its own, so they must be supplied with the daily diet. Among the omega-3s are: α-linolenic acid (ALA), docosahexaenoic acid, eicosapentaenoid (EPA).2. Omega-3 acids are functional
Omega-3 fatty acids: form part of the cell membrane; affect the regulation of gene expression; ?? affect the metabolism of cells. exhibit anti-inflammatory properties.3. Omega-3 fatty acids are the source
The main sources of ALA are vegetable oils, including coconut, flaxseed, soybeans, and nuts, green parts of edible plants and some legumes. EPA and DHA are found in large quantities in fatty marine fish such as salmon, salmon, tuna. They can also be found in seaweed and marine phytoplankton.4. Omega-3 content in selected fish species (E. Materac et al. 2013):
salmon 1, 41, 9 g/100 g, trail 1, 21, 7 g/100g, ?? mackerel 1, 02, 5 g/100 grams,5. Omega-3 fatty acids need
The body's need for omega-3s depends on age, physiological status (weight, breastfeeding) and health status. Recommendations for adequate intake of omega-3 (AI) (Jarosz M. et al. 2020). Infants (724 months) ALA: 0.5% energy, DHA: 100 mg/day. Children (218 years old) ?? EPA: 0.5%, DHA + EPA: 1 2 servings of seafood or seafood/week, including seafood fats, or 250 mg/week. Adults DHA DHA dHA: 0,5% energy.6. Omega-3 fatty acids are scarce
Omega-3 deficiency contributes to: impairment of the functioning of many organs, including the kidneys, liver, heart, blood cells, decrease in blood platelets, development of inflammation, vision disorders, increased risk of cardiovascular disease and Alzheimer' s disease, nervous system dysfunction, especially during fetal life and in young children.7. Omega-3 fatty acids are in excess
No adverse reactions associated with excessive intake of omega-3 acids have been reported so far. However, higher doses should not be taken as supplements, especially if you are taking anticonvulsant medicines.8. Omega-3 fatty acids and cardiovascular disease
In the Mediterranean countries and Japan, there are fewer cases of cardiovascular disease than in Western countries. This may be due to increased intake of fish and seafood populations there, which are a rich source of omega-3 fatty acids. The positive effects of the omega-3 (EPA and DHA) on the bloodstream are associated with their strong anti-inflammatory and improved cellular function. According to the Western countries, inflammatory markers trigger increased protein intake. Increased blood acid levels are linked to increased omega-3 intake in the heart muscle. The results of the study show that there is a significant increase in omega-3 doses in the liver muscle. However, studies have shown that the amount of Omega-3 (AHA) in the blood stem cells increases considerably.9. Omega-3 fatty acids in pregnancy
Omega-3s are very important for the developing fetus, and their amount depends on the daily diet of the mother. Specialists recommend that a pregnant woman or breastfeeding mother consume more omega-3s. approximately 350450 mg of DHA per day. This is especially important in the third trimester of pregnancy, when large amounts of Dha accumulate in the fetal brain.10. Omega-3s and fertility
Omega-3 acids have shown a positive effect on fertility. This was confirmed by a meta-analysis of B. Hosseini et al., which included randomized, controlled trials involving infertile men. It was shown that taking the appropriate doses of omega-3s contributes to significantly improving sperm motility.11. Summary
Omega-3 fatty acids are essential in the daily diet, they have a positive effect on the human body. They condition the proper development and functioning of the nervous system and the visual organs. They act as an anti-inflammatory and support the work of the immune system. They are especially important in pregnant and lactating women.
