Omega-3 Foods: Benefits Of Polyunsaturated Fatty Acids

Omega-3 polyunsaturated fatty acids (PUFAs) are perhaps the most well-known and widely used supplement in the pharmacological market. They talk about it everywhere: advertising offers new, modern drugs; doctors prescribe to their patients, and bloggers write lengthy social media posts.

Statistics confirm: in Russia in 2012 alone, more than 7.8 million packages of fish oil products, including omega-3s, were sold - what can we say about European countries and the United States? So where does such widespread popularity come from and are these organic compounds so safe? Let's figure it out.

Description and benefits of omega-3

Omega-3-polyunsaturated fatty acids are organic compounds in the structure of which, in addition to single (in other words, “saturated”), there are also double bonds between carbon atoms. The most famous representatives of this class - eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids - are capable of being formed during the transformation of the essential alpha-linolenic acid - due to the inability of the body to synthesize it, it must be supplied with food or in the form of biological supplements.

• Omega 3 and the nervous system

It is noteworthy and very important from the point of view of growth and normal development that DHA predominates in the gray matter of the brain. Despite the fact that this acid is also found in breast milk, the needs of the child in it (especially in the first months of life) are very high.

Given that during the last trimester, the formation of omega-3 reserves is very actively carried out - these polyunsaturated acids, penetrating the placental barrier, regulating and selectively (as in the issuance of a visa) passing certain molecules from the mother's body to the child with blood and vice versa, have a powerful stimulating influence on the formation of the Central nervous system. That is why it is recommended for premature babies to consider additional intake of essential omega-3 PUFAs.

In addition, even after birth, these compounds continue to exhibit multiple effects over a very broad spectrum. So, for example, in the course of a study, British scientists found a positive effect of omega-3 in the treatment of ADHD (attention deficit and hyperactivity disorder) - at least 40% of children showed higher concentration and concentration, and also small schoolchildren significantly improved their abilities to reading and writing.

• Omega 3 and vision

In the composition of the cell membranes of retinal photoreceptors, docosahexaenoic acid occupies a leading position among phospholipids. In addition, DHA is also involved in the process of visual pigment regeneration (that is, its restoration).

In addition, polyunsaturated fatty acids in the retina have a protective effect, protecting its delicate structure from reactive oxygen species, inflammatory mediators, and various signaling molecules involved in inflammation processes.

• Omega-3s and the cardiovascular system

Numerous scientific works show that taking omega-3 PUFAs is associated with a reduced risk of heart disease. In particular, this is achieved by reducing the level of triglycerides (due to increased oxidation of the fatty acids that make up them in the liver, as well as inhibition of lipogenesis in general) and increasing the concentration of high-density lipoproteins (HDL - anti-atherogenic), as well as by inhibiting aggregation platelets (that is, their connection with each other and the subsequent formation of a “plug” at the site of damage).

The American Heart Association (American Heart Association) emphasizes: consumption of 4 grams per day of prescription drugs containing omega-3 PUFAs in their composition reduces high levels of triglycerides. However, doctors emphasize: first of all, it is necessary to exclude other causes of their increase: such as hypothyroidism and / or type 2 diabetes mellitus.

In addition, taking DHA (4 g / day) was accompanied by a decrease in blood pressure - thus, the scientists concluded that omega-3 fatty acids can also affect the endothelium (inner lining) of blood vessels.

In addition, omega-3 fatty acids, being included in the phospholipid layer of cell membranes, are able to change their fluidity, as well as control the transmission of signals through them.

These organic compounds, by regulating the function of membrane channels (sodium and calcium), prevent the development of lethal arrhythmias.

Omega-3 PUFAs can instead of arachidonic acid (omega-6 PUFAs) act as a substrate (raw material) for the action of an enzyme such as cyclooxygenase. As a result, instead of pro-inflammatory molecules, much less weak reaction products are formed.

• Omega-3s and Skeletal Muscles

Studies note that the use of omega-3 PUFAs prevents the breakdown of muscle proteins - and this function is associated precisely with the action of EPA.

For example, dietary supplementation of 45 exercise volunteers for 90 days with 2 grams of omega-3s was associated with significant improvements in muscle fiber strength and neuromuscular transmission. It is believed that these results are achieved by increasing the sensitivity of muscle tissue to a neurotransmitter such as acetylcholine, which just takes part in the synapse and thereby stimulates muscle contraction.

In addition, some data point to the ability of omega-3 to activate the formation of new mitochondria due to the increased expression of certain mitochondrial factors and proteins.

Considering that skeletal muscles are insulin-dependent tissues (that is, through the action of this hormone, glucose from the blood enters their cells), any dysfunction in the implementation and regulation of this process leads to insulin resistance - a key stage in the path of type 2 diabetes mellitus. With the development of this pathology, there is a decrease in the absorption of glucose by the muscles, a decrease in the synthesis of glycogen (acting as a reserve reserve of carbohydrates), a violation of the oxidation of fatty acids and, accordingly, an increase in their pool.

Rodents on a high-fat diet, but in the meantime taking fish oil, had less reduced glucose tolerance compared to that observed on a diet rich in fat. In addition, they, although to a lesser extent than the control, sitting on a normal, balanced diet of rodents, but there was a decrease in intracellular lipids and some types of ceramides (markers of lipid-induced insulin resistance).

Signs of an Omega-3 PUFA Deficiency

1. Low birth weight is based on a study of 12,000 Danish children.

2. Premature birth - associated with a decrease in the concentration of docosahexaenoic acid in the blood of the child.

3. Reduced visual acuity - in addition to the previously mentioned mechanisms of action of omega-3 fatty acids, their inhibitory effect on apoptosis (self-programmed death) of retinal epithelial cells is also noted.

4. Cognitive disorders - in particular, are accompanied by a decrease in the concentration of such a tissue hormone as neuroprotectin D, in the synthesis of which DHA is involved. This biologically active compound inhibits apoptosis of nerve cells by activating a complex cascade of signaling processes and thereby suppresses the development of inflammation.

   In addition, docosahexaenoic acid itself directly inhibits the formation of pro-inflammatory molecules - in particular, in the hippocampus - one of the most important brain structures involved in the mechanisms of the transition of short-term memory to long-term memory, as well as in the formation of emotions.

5. ADHD is an attention deficit hyperactivity disorder characterized by impaired ability to concentrate, impulsive behavior, lack of self-control and self-control.

1. Mental and behavioral disorders - associated with accelerated atrophy (in conditions of deficiency of omega-3 PUFAs) of the gray matter of the brain (in particular, in the area of ​​its following structures: hippocampus, amygdala, cingulate gyrus, prefrontal and temporal cortex), as well as with a violation of the integrity white matter.

   So, in rodents incapable of accumulating DHA, behavioral anomalies, the development of a depression-like state, as well as an increase in heart rate were observed.

2. Dyslipidemia (increased levels of cholesterol and / or triglycerides in the blood, decreased HDL) and increased risk of atherosclerosis and cardiovascular disease.

   A study over 30 years of several thousand American scientists showed that eating fish (at least 2 times a week) significantly reduced the likelihood of myocardial infarction.

3. Skin diseases. Omega-3 PUFAs are used not only in aesthetic medicine as a prevention and treatment of skin aging (due to their activation of the formation of the main connective tissue protein, collagen), but are also actively used in dermatology in the treatment of acne, atopic dermatitis and even psoriasis.

   Interestingly, in an autoimmune disease like psoriasis, which causes red spots, omega-3 metabolites are also found in these plaques - it is believed that they turn into much weaker inflammatory molecules than, say, omega-6.

Absorption of omega-3 PUFAs

As mentioned earlier, both eicosapentaenoic and docosahexaenoic acids can be formed in the body from their common precursor, the essential alpha-linolenic acid, excellent sources of which are:

• Linseed oil.

• Walnuts.

• Hemp oil.

• Mustard oil.

• Milk thistle oil.

The conversion of alpha-linolenic acid to EPA and DHA proceeds through complex biochemical reactions - in particular, the lengthening of the carbon chain and the addition of a double bond. Two important genes, FADS1 and FADS2, are actively involved in these processes. In the presence of their polymorphism, an accelerated more efficient transformation can be observed.

The influence of sex hormones on the conversion of alpha-linolenic acid is also interesting - for example, estrogens increase its conversion.

Omega-3, like all fatty acids, are included in the processes of splitting and absorption in the small intestine. So, first, under the action of specific pancreatic enzymes, they are released from food components. In addition, the condition for the course of this process will be the normal outflow of bile - a secret formed by liver cells and acting not only as an emulsifier, but also activating all pancreatic enzymes.

So before you include omega-3 PUFA supplements in your diet, make sure your digestive system is healthy. If necessary, you can consider taking plant enzymes or their animal counterparts, as well as biliary stimulants. It is also important to diagnose the gallbladder for the presence of stones in its body or in the hepatic / bile ducts.

Absorption of omega-3 occurs on the villi of intestinal epithelial cells - here they are delivered by special transport machines - micelles, which are included with the help of bile acids.

Causes of Omega-3 PUFA Deficiency

1. Insufficient consumption of oily fish is perhaps one of the most common causes of a lack of omega-3 fatty acids. So, say, in the US, according to statistics, the average person eats less than 13 grams of fish per day - for comparison: the recommended minimum is 40 grams.

   In addition, the modern Western diet is rich in their antagonists - omega-6 with pronounced pro-inflammatory abilities.

   Add salmon, salmon, herring, trout and tuna to your diet - they are the richest in these fatty acids.

2. Violation of the outflow of bile (cholestasis) is another common problem that leads to a lack of fat-soluble compounds (vitamins and acids). Bile is an emulsifier of fats. In addition, it is she who activates the enzymes of the pancreas.

   The following medications are recommended:

   • Plant enzymes or enzymes of animal origin - in the detection of exocrine pancreatic insufficiency.

   • Phosphatidylcholine is a phospholipid that can be taken on an ongoing basis. It is part of the components of bile and cell membranes.

   • In violation of methylation (necessary, in the context of these pathologies, for the formation of phospholipids) - the use of supplements containing donors of the methyl group (S-adenosylmethionine, trimethylglycine, methylcobalamin).

      

   • In case of violation of the outflow of bile, it is possible for a doctor to consider the use of animal bile (only in the absence of damage to the mucous membrane of the gastrointestinal tract).

   • Ursodeoxycholic acid is a non-toxic bile acid with anti-inflammatory, litholytic effects. It is used in the treatment of cholestasis and gallstone disease.

   Note: dosage - 10-15 mg / kg of body weight. Take at night.

3. Malabsorption is already a question for the intestines and the integrity of its epithelial cover. A decrease in the number of villi, on which the process of splitting and then absorption also takes place, also leads to indigestibility of nutrients.

1. Genetics - in particular, polymorphisms in the genes involved in the conversion of alpha-linolenic acid to EPA and DHA.

2. Mitochondrial dysfunction.

   Mitochondria are furnaces in which fatty acids are oxidized. There are many reasons for their damage. One, perhaps the most common, is the use of antibiotics, which is not surprising, since once upon a time our little power plants were bacteria that successfully partnered with other cells.

   In addition, say, proton pump blockers ("Omez"), used to reduce the production of hydrochloric acid in the treatment of gastritis and stomach ulcers, as well as duodenal ulcers, will also affect mitochondria outside the digestive tract.

   As a rule, disorders in the work of mitochondria will occur in the presence of metabolic syndrome - its diagnosis takes into account body mass index, waist circumference, and the following indicators:

   • Insulin.

   • Glucose.

   • Triglycerides.

   • HDL (high density lipoproteins).

   • LDL (low density lipoproteins).

   • Cholesterol.

   You can also take an analysis for organic acids in the urine - in particular, monitor the level of:

   • Succinate.

   • Aconitata.

   • Fumarate.

   • Citrate.

   • Isocitrate.

   • 2-oxoglutarate.

   Note: the Krebs cycle occurs in the mitochondrial matrix - that is why the determination of the concentration of the acids involved in it will be indicative.

   In case of disruption of the mitochondria, it is recommended to consider taking the following dietary supplements:

   • L-carnitine - transfers fatty acids from the cytoplasm to the mitochondrial matrix.

   • magnesium.

   • Coenzyme Q10.

   • Alpha lipoic acid.

   • B group vitamins.

      

3. Deficiency of vitamins C and E - antioxidants that protect lipids from oxidation by free radicals.

Norms of consumption of omega-3 fatty acids

ISSFAL (International Society for the study of Fatty Acids and Lipids) recommends that adults take at least 500 mg/day of the EPA+DHA combination as a recommendation.

The Food and Agriculture Organization of the United Nations (Food and Agriculture Organization) gives wider ranges of values, in particular, dividing the population and by age groups:

• 0-6 months: DHA (0.1-0.18% E, where E is energy).

• 6-24 months: DHA (10-12 mg/kg body weight).

• 2-4 years: EPA + DHA (100-150 mg).

• 4-6 years: EPA + DHA (150-200 mg).

• 6-10 years: EPA + DHA (200-250 mg).

• During pregnancy and breastfeeding: 0.3 g/day.

Many studies also note that taking omega-3 PUFAs during pregnancy significantly reduces the risk of preterm birth - in particular, this was noted when adding drugs with them (at a concentration of 2.7 g) from the 20th week. This effect is supposed to be related to their effect on muscle tissue (to which the middle layer of the uterine cavity, the myometrium, belongs) through the regulation of calcium channels.

The American Heart Association advises women with heart disease to eat oily fish at least twice a week, and consider taking capsules containing 850-1000 mg EPA + DHA, and patients with high blood triglyceride levels - 2-4 grams of omega-3 PUFAs per day.

TOP 20 foods high in omega-3

Excess omega-3 PUFAs

In the realities of the modern world, when, as a rule, omega-6-polyunsaturated fatty acids predominate in the diet, and most patients have problems with the outflow of bile, which are accompanied by a bending of the neck of the gallbladder, worm infestation or stones, it is quite difficult to achieve an excess of omega-3 .

However, like any biologically active compound, omega-3 PUFAs must be taken strictly according to the instructions. Moreover, it must be taken into account that they, although to a much lesser extent, are able to form pro-inflammatory molecules (as in the case of the previously described psoriasis).

In addition, their use in individuals with low platelets should be strictly supervised by nutritionists and physicians, as omega-3 PUFAs can further reduce blood clotting.