What are they for?
How many times have you wondered what omega-3 fatty acids do? It’s quite difficult to discuss the role of these fats because they are biologically active substances that almost never have a direct effect, but participate in a collective process. They can transform into eicosanoids (biologically active agents) and act on the tissue that produced them. They perform a very similar action to hormones and are particularly important for brain function and retinal health. They appear to be essential during pregnancy and breastfeeding to ensure healthy fetal development and the child’s intelligence.
Types of Omega-3s
There are different types of omega-3s, and as you might imagine, they’re not all the same. The three most important are ALA, EPA, and DHA.
Alpha-linolenic acid
(ALA) is the most common omega-3 fatty acid in the diet. It is found primarily in plant foods and must be converted to EPA or DHA before it can be used by the body. However, this conversion process is inefficient in humans, so in most cases it is simply stored or used as an energy source. ALA is found in many plant foods, including kale, spinach, lettuce, soybeans, walnuts, and many seeds, such as chia, flax, and hemp.
Eicosapentaenoic acid or EPA.
Your body uses eicosapentaenoic acid (EPA) to produce eicosanoids, which play numerous physiological roles and reduce inflammation. EPA concentrations are highest in herring, salmon, eel, shrimp, and sturgeon. It can also be found in animal products (grass-fed livestock), such as dairy products and meat.
Docosahexaenoic acid
(DHA) is an important structural component of the skin and retina of the eyes. It is vital for brain development and function during childhood, as well as for brain function in adults. It is no coincidence that its intake is recommended during pregnancy and breastfeeding. The main sources are fish, fish liver, fish oil, fish liver oil, algae, algal oil, and krill oil.
The other eight omega-3 fatty acids are:
Omega – 3 fatty acids have numerous properties. They are linked to a lower risk of developing depression and anxiety because they act on mood swings. DHA is an important structural component of the retina of your eyes. It can therefore help
prevent macular degeneration
, which can cause vision problems and blindness.
They’re also important for preventing cardiovascular disease. Why? They reduce triglycerides and blood pressure in people with hypertension, can increase HDL cholesterol levels (the so-called good cholesterol), and can prevent platelet aggregation. This helps prevent the formation of harmful blood clots. And that’s not all, they fight plaque, which can narrow and harden the arteries.
Be careful, however, not to think that consuming large amounts of omega-3s will eliminate all heart risks. Despite these beneficial effects, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes.
Among other properties, they can reduce liver fat in people with non-alcoholic fatty liver disease, improve bone strength and joint health, potentially reducing the risk of osteoporosis and arthritis. They are also useful for reducing disabling menstrual cramps and help maintain healthy skin, preventing premature aging and protecting against sun damage.
Contraindications:
Omega-3s have no contraindications if you don’t overdo the dose. A lack of intake or an intake below the daily requirement can have a negative effect, as can excessive use of unnecessary supplements. The truth is, if you eat well and in a balanced diet, you shouldn’t have any problems. But what are the potential risks? Omega-3s can certainly cause digestive difficulties and intestinal gas if you take too much, while the most serious risk is developing bleeding if you’re taking anticoagulants or nonsteroidal anti-inflammatory drugs (NSAIDs). Why? These polyunsaturated fatty acids can increase the time it takes for blood to clot. That’s why it’s important to always consult a doctor if you decide to add a supplement to your diet.
What’s the recommended daily intake? Overall, a minimum of 250-500 mg of EPA and DHA combined, while for alpha-linolenic acid, the recommended daily intake is 1.6 grams for men and 1.1 grams for women.
Omega-3s are found
primarily in whole foods (seeds and nuts) and fish products, such as mackerel, salmon, herring, oysters, sardines, and anchovies. Fish oil, an oil extracted from cod livers, flaxseeds, chia seeds, walnuts, and soybeans, are extremely rich in them.
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