The role of omega-3 in the diet

Omega-3 fatty acids are essential components of our diet, playing an important role in many physiological processes. Known for their positive effects on heart and brain health, as well as their anti-inflammatory properties, omega-3s are generating interest among scientists and health-conscious people alike. In this article, we will look in detail at the functions of omega-3 acids in the body, who should ensure their adequate supply, what are the mechanisms of their action, in what products they can be found and why it is sometimes worth reaching for dietary supplements.

Omega-3 - What role do they play in the human body?

Omega-3 fatty acids belong to the group of polyunsaturated fatty acids (PUFA) and are essential components of the diet, which means that the human body cannot synthesize them on its own and they must be supplied with food.

Basic physiological functions of omega-3

• Structural functions: Omega-3 are components of cell membranes, influencing their fluidity, elasticity and permeability.
• Metabolic functions: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) play an important role in lipid metabolism, influencing blood cholesterol and triglyceride levels.
• Anti-inflammatory functions: Omega-3s act as precursors to eicosanoids, which are biologically active molecules with anti-inflammatory and immunomodulatory properties.

Effects on various systems

1. Circulatory system - omega-3s have a beneficial effect on cardiovascular health, reduce the risk of atherosclerosis, reduce triglyceride levels and support the function of vascular endothelium.
2. Nervous system - DHA is a basic component of phospholipids in neuronal cell membranes, which affects the functioning of the brain and nervous system. It also supports brain development in children and maintaining cognitive functions in adults.
3. The immune system - thanks to their anti-inflammatory properties, omega-3s reduce excessive immune reactions, which is important in the context of autoimmune diseases.

Who should ensure an adequate supply of omega-3?

Omega-3 fatty acids are important for everyone, but certain groups of people should take special care of their adequate supply.

Groups vulnerable to deficiencies

1. Pregnant and breastfeeding women: The demand for DHA increases during pregnancy as it supports the development of the fetal brain and nervous system.
2. Elderly people: Age may reduce the absorption and metabolism of omega-3 fatty acids, which may contribute to cognitive decline.
3. People on a vegan and vegetarian diet: Plant sources of omega-3 (e.g. ALA) have limited conversion to EPA and DHA, which may lead to deficiencies in people who do not consume animal products.

Omega-3 acids - Action

Omega-3 fatty acids have a broad spectrum of effects, from complex cellular mechanisms to systemic health benefits. At the cellular level, omega-3 fatty acids modulate signaling pathways by influencing the activation of nuclear receptors such as PPARs, which regulate the expression of genes responsible for lipid metabolism and inflammation. In addition, omega-3 are precursors of eicosanoids, pro- and anti-inflammatory mediators that regulate immune and inflammatory responses. The health benefits are equally significant. Regular consumption of omega-3 lowers the risk of cardiovascular disease by reducing triglycerides, lowering blood pressure and reducing the risk of arrhythmia. The anti-inflammatory effects of omega-3 reduce the production of pro-inflammatory cytokines, which is beneficial in inflammatory diseases such as rheumatoid arthritis. In addition, omega-3 supports cognitive functions; DHA acid is necessary for the proper functioning of the brain, and its appropriate level may reduce the risk of neurodegenerative diseases such as Alzheimer's.

Omega-3 dosage

Dosage of omega-3 acids is an important element for health, especially when it comes to supplementation. According to the recommendations of the Institute of Food and Nutrition, the daily demand for Omega-3 (EPA+DHA) is 250 mg per day. It is also important to maintain an appropriate ratio between omega-3 and omega-6, which should be about 1: 5.6. Omega-3 fatty acids are necessary for heart, brain and general well-being. Omega-3 supplementation has recently become very popular, and the recommended dose of EPA and DHA depends on the person's health needs. Dietitians usually suggest that the dosage of omega-3 acids is better to calculate weekly. Even one portion of oily fish per week (about 150 g) can cover the demand for omega-3 fatty acids. It can also be broken on days and used small doses, but it is not mandatory.

Omega -3 - what can you find them?

Animal sources

• Sea fish: mackerel, salmon, sardines, herring; This is one of the richest sources of EPA and DHA.
• Fish oil and fish oil: dietary supplements that provide concentrated omega-3 doses.

Plant sources

Linen seeds and linseed oil: rich in ALA, which the body transforms into EPA and DHA, though in small quantities.

• Chia: Chia seeds are an excellent plant source ala.
• Walnuts: contain significant amounts of ALA.

How to provide omega-3 out of food? The best sources

Providing the right amounts of omega-3 from food is important for optimal health. Here are some examples of products rich in omega-3 and practical dietary advice.

Examples of food products

• Salmon: Baked, grilled, added to salads.
• Flax seeds: Added to muesli, yogurt, smoothie.
• Walnuts: Consumed as a snack, additive to salads.
• B: an ideal addition to sandwiches or salads.

Practical dietary tips

• Diet diet: Regularly turning on different omega-3 sources in the daily menu.
• Using supplements: In situations where it is difficult to provide the right amounts of omega-3 from food, it is worth considering supplementation.

The importance of omega-3 supplementation

Although the most favorable way to supply omega-3 acids is diet, in some cases supplementation may be necessary. This is especially important in regions where access to fresh sea fish is limited, and in chronic cases of inflammatory diseases, where the demand for omega-3 in treatment supporting treatment is increased. Various types of omega-3 supplements are available on the market, including fish oil, which most often occurs in the form of capsules or liquid. An alternative to vegans and vegetarians is algae oil, which is rich in DHA. Krill preparations that contain omega-3 in the form of phospholipids are another popular product, which may improve their bioavailability.

Summary

Omega-3 fatty acids are an indispensable element of a healthy diet, affecting many physiological processes and having a wide therapeutic application. Providing appropriate amounts of omega-3 through a diet and possibly supplementation can bring numerous health benefits, especially for people at risk. Let's remember about regular consumption of omega-3-rich products, such as sea fish, plant oils and nuts to enjoy their full benefits.

Sources

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