Omega-3 fatty acids properties, effects, supplementation

1. What are omega-3s?

2. Omega-3 fatty acids

3. Where are the omega-3s?

4. Omega-3 deficiency and excess

5. Is it worth supplementing with omega-3 fatty acids?

1. What are omega-3s?

They are exogenous compounds and therefore must be delivered to the body with food. The last two, EPA and DHA, can be synthesized in the body from alpha-linolenic acid (ALNA). They belong to PUFA, the long-chain (over 12 carbon atoms) polyunsaturated fatty acids.

2. Omega-3 fatty acids

Omega-3 fatty acids have a number of important functions in the body: they reduce the concentration of triglycerides and cholesterol in the blood, reduce the ability to learn and blood clots, thus preventing the development of dementia and neurodegenerative diseases such as Alzheimer's disease. They have been shown to act as an anti-cancer agent.

3. Where are the omega-3s?

The best sources of alpha-linolenic acid are flaxseed, chia seeds, pumpkin seed, Italian nuts, hemp seed, rapeseed, soybean. High-quality whey comes from sheep and goats, which often feed on wild-growing herbs and grasses. Alpha-linolene acid content in selected food products. Source: Kunachowicz H. et al., Tabele nutritional values in food and food, which are also found in Warsaw.

4. Omega-3 deficiency and excess

A lack of omega-3s leads to: growth inhibition, skin changes, i.e. dry, thin, peeling skin, hair loss, poor nail condition, vision impairment, reduction in the secretion of fatty acids by the ovarian glands, increased appetite, impaired heart, liver and kidney function, development of hypertension, infertility, reduced immunity, the development of allergic diseases, decreased cognitive function.

5. Is it worth supplementing with omega-3 fatty acids?

On the one hand, pet fish are most commonly found in stores that are fed with feed, which contributes to a decrease in omega-3 fatty acid content. Heavy metals and toxins accumulate in the fatty fish tissue. Therefore, more and more dietitians are recommending lean species or restricting the consumption of fish and seafood, especially from highly polluted aquifers, including the Baltic Sea. Compulsory omega-3 supplements should be taken by pregnant women, breastfeeding mothers, children and adolescents. Furthermore, fish consumption is a source of much controversy. On the other hand, there is a lot of talk about the contamination of fish with fish dioxins, heavy methacetins, omega-3.