Whats is omega 3 acids?
Omega 3 fatty acids (ω − 3 fatty acids) are essential unsaturated fatty acids that cannot be synthesized in our body but are extremely important for the normal functioning of our body and our body. We believe that you have heard about them many times and that they are known to you as extremely healthy and good for our body, and we will now explain to you why.
Omega 3 fatty acids affect a lot of functions in our body. These beneficial acids have been studied extensively and because of all this, we know a lot about them. First of all, there are three types, ALA, EPA, and DHA fatty acids.
Probably you were given fish oil as a child? This is precise because fish oil is rich in omega 3 , which are extremely important for the growth and development of children. Fish oil contains EPA and DHA acids.
Omega-3 fatty acids are essential fatty acids necessary for human health. There are two families of essential fatty acids: Omega-3 fatty acids and Omega-6 fatty acids. They are termed “essential” because they cannot be produced by the body, and must therefore be obtained from the
What is the role of omega 3 acids in our body?
Both omega-6 and omega-3 fatty acids are stored in the cell membranes of tissues and have two primary functions. First, they are structural components of cell membranes where they ensure fluidity, stability, and act as gate-keepers in the cell. Second, both omega-6 and omega-3 fatty acids are converted into a number of important, active molecules called prostaglandins. There are three types of prostaglandins: PG1, PG2, and PG3.
PG1 have many beneficial effects, including reducing inflammation, inhibiting blood clotting, and maintaining various regulatory states in the body. The strong anti-inflammatory properties help the body recover from injury by reducing pain, swelling, and redness.
PG2 has the opposite effects of PG1. They have been found to strongly increase inflammation, constrict blood vessels, and encourage blood clotting. These properties come into play when the body suffers a wound or injury, for, without these prostaglandins, a person could bleed to death from the slightest of cuts. However, in excess, these prostaglandins may be harmful.
PG3 has a mixture of functions in the body. In general, they are important in protecting the body from various modes of injury. One of their most important functions, however, is their role in decreasing the rate at which PG2 is formed. Because of their role in reducing inflammation caused by PG2, PG3 is often described as having anti-inflammatory properties.
In people with HD, inhibition of PG2 is desirable due to the role of inflammation in the progression of the disease. Studies have found that high omega-3 intake can decrease the production of PG2. To understand how omega-3 inhibits inflammation due to PG2, we need to go over the pathways by which the omega-3 and omega-6 fatty acids are processed in the body.
Essential Fatty Acids Pathways^
Although most omega-3 and omega-6 fatty acids are generally referred to as “essential” fatty acids, only linoleic acid (LA) of the omega-6 family and alpha-linolenic acid (ALA) of the omega-3 family are truly “essential”. Once we have either LA or ALA, our body has enzymes that can convert these fatty acids into all the other different types of omega-6 and omega-3 fatty acids.
It turns out that both the omega-3 and omega-6 pathways utilize the same enzymes, and both omega-6 and omega-3 fatty acids have to compete for these enzymes in order to produce their final product. Studies have reported that the enzymes used in these pathways were found to prefer the omega-3 pathway. It turns out then that in diets high in omega-3 fatty acids, most of the enzymes will be “busy” converting the omega-3 acids.
The omega-6 fatty acids, Dihommogamma-Linoleic Acid (DGLA) in particular, can be converted to either the anti-inflammatory PG1 or into arachidonic acid (AA), a precursor of PG2. Conversion of DGLA into PG1 does not require any enzymes, but the conversion of DGLA into AA requires the enzyme delta-5 desaturase. In diets high in omega-3, most of the delta-5 desaturase will be used in the omega-3 pathway; few delta-5 desaturases will be available to convert DGLA into arachidonic acid, and subsequently, PG2. DGLA ends up being converted into the anti-inflammatory PG1 and inflammation is therefore decreased.
In a diet low in omega-3, large quantities of delta-5 desaturase enzymes are available to convert DGLA into AA. The available AA is then converted into the inflammatory PG2. Thus, the more omega-3 fatty acids present in our body, the fewer enzymes are available for converting omega-6 fatty acids into inflammatory prostaglandins. A balance of omega-6 and omega-3 fatty acids is therefore essential for proper health. However, the typical Western diet has evolved to be high in omega-6 and low in omega-3 fatty acids. While omega-6 fatty acids are not necessarily bad, a skewed ratio in favor of too much omega-6 can be detrimental to one’s health.
One last note about essential fatty acids concerns their relationship with vitamin E. Some studies have reported that there is a significant correlation between vitamin E and omega-3 fatty acid supplementation. Findings suggest that an inadequate intake of vitamin E results in a decreased absorption of omega-3. Hence, some experts suggest that vitamin E supplementation may be helpful in conjunction with omega-3 supplementation. (Wander, et al.).
What is the daily intake of omega 3 acids?
The article took from this link.
Now you might be worried if you are consuming an adequate amount of omega 3 acids daily or if higher consumption would lead to further health problems. Various national organizations have released guidelines for the daily consumption of omega 3 but they vary considerably. Most of them advise 250-500 mg but higher amounts are recommended for pregnant women or people with health issues.
However, you must not consume higher amounts of omega 3 pertaining to its benefits because it might be problematic. According to various health organizations, it is suggested that people should take no more than 3g of omega 3 per day as it might reduce the immune system function. High doses of omega 3 supplements could also increase bleeding time and blood thinning. The high amount of vitamin A in omega 3 can be toxic. Therefore, before taking omega 3 supplements, you must take advice from a doctor. Contrary to this, if you have been diagnosed with omega 3 deficiency you could choose to rely on some brands of foods that are fortified with a specific amount of DHA like yogurt, juices, milk, and soy beverages or omega 3 fish oil supplements.
It is your individual health status and age that decide the amount of omega 3 you need. Some of you might need a little less than 250mg per day or some might need more than 500mg. Therefore, consulting a doctor regarding your omega 3 needs is essential.
The article above is taken from this link.
Foods rich in omega 3 acids
Omega-3 fatty acids are essential nutrients consumed through foods or supplements. There are three types of omega-3s; DHA, EPA, and ALA. Potential health benefits of omega-3s include protecting heart health, brain function, eye health, and lowering the risk of some chronic diseases.
Food sources of omega-3s include fatty fish, walnuts, flaxseed, and algae. Dietary supplements are available to help meet omega-3 needs. Talk with your healthcare provider about the potential benefits and risks of omega-3s before starting a new supplement.
Omega 3 acids are very important in maintaining homeostasis in the cell. Unfortunately, in the time we live in, we eat a lot of processed foods that are very poor in omega 3 acids. The normal ratio of omega3 and omega6 acids is 1: 1 and can go as high as 1: 4, in Europe the ratio is 1:15, in the USA 1:25 while in the Balkans it is 1:57. So from this, we can conclude that omega 3 should be added as a supplement to the daily diet for a healthier body and spirit.
I hope you enjoyed our short post and that it was beneficial to your health. If you want to know more about nutrition, exercise, you can always contact me via email or chat.