Omega-3 Fatty Acids: Essential for Our Body

Omega-3 Fatty Acids: essential for our body…

What are Omega-3 Fatty Acids. Why they are essential for our body. Types of Omega-3, their beneficial properties. Where we can get these Fatty Acids.

This post will be the first in a whole series of articles about fat!

About different types of fat, their beneficial and harmful properties, the difference between them, and also how to make sure that Your body receives only healthy fats in the right amount for optimal health.

Let’s start, perhaps, with Polyunsaturated Fats, to which Omega-3 Fatty Acids belong.

The richest source of these acids is fish oil, which everyone knows about. And some are trying to forget!

In the USSR it was one of the most important additions to a healthy lifestyle. So, I think there will be many people recalling the wonderful smell and consistency of fish oil…

My parents, instead of fish oil, stuffed my little sister and me with salmon caviar, which we simply hated in childhood. Not like now:-)

Omega-3 Fatty Acids are considered among the most important and essential nutrients.

Studies show that these Essential Acids not only prevent diseases of the cardiovascular system, degenerative diseases, and chronic inflammation, but also strengthen the immune system and prevent the development of malignant tumors.

What are Omega-3 Fatty Acids?

Omega-3 Fatty Acids are essential acids that our body is unable to synthesize and we need to obtain them from food.

There are 3 main types of Omega-3 FAs:

• Alpha-linolenic acid or ALA (Alpha-linoleic Acid — ALA). It is found in products of plant and animal origin. Walnuts and flax seeds are especially rich in this acid. Our body uses alpha-linolenic acid to synthesize energy in cells. Also, from this acid our body can synthesize 2 very important fatty acids — Eicosapentaenoic acid and Docosahexaenoic acid.

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• Eicosapentaenoic acid or EPA (Eicosapentaenoic Acid — EPA). It has anti-inflammatory properties. Many prostaglandins responsible for the functionality of our anti-inflammatory system are synthesized from this acid. It is contained in fish, seafood and algae.

• Docosahexaenoic acid or DHA (Docosahexaenoic Acid — DHA). It is this fatty acid that makes up 10% of the total weight of our brain. It is vital for the proper development of the nervous system. It is contained in fish, seafood, algae and eggs.

What is the problem with Alpha-linolenic acid?

Yes, our body is capable of synthesizing EPA and DHA from alpha-linolenic acid. But only a small amount, insufficient to cover all the needs of our body.

Also, our body needs a whole list of additional ingredients to synthesize these essential acids: Vitamin B3, B6, C, Zinc and Magnesium. Meaning that if you have a deficiency of one of these substances, your body will be unable to synthesize EPA and DHA, even despite sufficient intake of ALA.

Therefore, the best choice will be consuming products that initially contain EPA and DHA — fish, seafood and algae.

Omega-3 Fatty Acids vs Omega-6 Fatty Acids

Most people consume far more Omega-6 fatty acids than Omega-3. I have already written earlier here about vegetable oil and its high content of Omega-6 fatty acids.

For full health, the balance of Omega acids in our body should be 1:1. But due to the fact that Omega-6 acids are found much more often in foods than Omega-3, and with the increased consumption of vegetable oils by people, the ratio has shifted in favor of Omega-6, sometimes reaching 50:1!!!

Omega-6 provokes inflammatory reactions in our body, which can lead to very serious consequences: cardiovascular diseases, arthritis, cancer, Crohn’s disease, Alzheimer’s disease, diabetes, etc.

In addition to all this, excessive consumption of Omega-6 acids blocks the synthesis of EPA and DHA from ALA. This is another reason to give up vegetable oils in favor of butter, coconut and olive oils.

Here you can read why you should consume olive oil cold, without heating it.

Omega-3 Fatty Acids and Their Health Benefits

• Protection of our cardiovascular system. Scientists have already proven that people who consume fish or fish oil reduce the risk of death from heart disease by almost half.

• They regulate and normalize blood cholesterol levels. They also have antiarrhythmic and antiatherosclerotic properties.

• They have an anti-inflammatory effect. They help reduce the risk of developing autoimmune diseases, Crohn’s disease, arthritis, depression, diabetes, etc.

• They are necessary for the normal functioning of the nervous system and brain, and they enhance cerebral circulation.

• They have anti-cancer properties, activating the 2 main genes in our body responsible for suppressing the development of malignant tumors.

• They strengthen the immune system.

• DHA deficiency in children and adolescents is associated with problems with memory, behavior and academic performance.

• Help fight dry skin, wrinkles, acne, rashes, eczema and psoriasis.

• Restore hair, providing nutrition to the hair follicles.

Where Can We Get Omega-3 Fatty Acids?

As I mentioned above, ALA is found in food much more often.

For EPA and DHA, try to eat more seafood and fish. On average — 3 times a week.

Unfortunately, nowadays it is very difficult to accurately assess the quality and freshness of fish. Therefore, I personally, in addition to frequently eating seafood, also take fish oil in capsules every day and cod liver.

When choosing fish oil, pay attention to quality, purity and freshness. Not all fish oil is created equal.

Omega-3s are among the most important, essential and necessary fats for a full healthy lifestyle. They provide prevention and relief of many conditions and diseases of our body.

Make sure that your body gets enough of these beneficial fats.

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