Omega-3 fatty acids

What are they

Polyunsaturated fatty acids, linolenic and linoleic, are fatty acids considered essential because our body is not able to synthesize them in adequate quantities, and therefore must be introduced with the diet.

Linolenic acid, precursor of omega-3 fatty acids, is then transformed in our body into the latter, and precisely into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) thanks to the action of some enzymes.

Food sources

Alpha linolenic acid (ALA) is contained in foods such as legumes, nuts, soybean oil; EPA and DHA are called fish oils because they are present as such in the meat and liver of some fish: salmon, above all, but also tuna and blue fish (mackerel, sardines, herring, anchovies).

The following table shows the amount of different omega 3 fatty acids (g/100 g) in some foods.

Activity

Omega-3 polyunsaturated fatty acids have many healthy actions. First of all, they help to lower plasma triglyceride levels and help to keep cholesterol levels under control.

They therefore perform an antithrombotic action and are therefore useful in the treatment and prevention of cardiovascular diseases.

They also act as adjuvants in microcirculation disorders such as cellulite and edema of the lower limbs.

In addition, counteracting inflammation has been shown to be beneficial in arthritis and other chronic inflammatory diseases.

Finally, they promote the vitality of the cells of the central nervous system; strengthen the immune system; They are adjuvants in the treatment of psoriasis and other skin diseases.

And, although still to be confirmed, it seems they also have a preventive action against some cancers.

Deficiency

In general, in healthy subjects a varied and balanced diet, which includes at least 2 or 3 meals a week based on fish, can meet the needs of the body.

In case of severe omega-3 deficiencies, manifestations are visible already in infants, early childhood and adolescence with neurological symptoms, reduced visual function, skin lesions, growth retardation, alterations in cognitive abilities and other neurological functions.

Some deficiencies were also noted in depressed people.

Integration

In situations of increased demand, taking omega-3 supplements may be helpful. For example, during pregnancy, during breastfeeding, in the first months of life, especially in premature babies, in children suffering from severe allergies or asthma, in heart patients, in arthritics, to counteract aging and in people who do not eat fish.

In any case, it is always better to ask your doctor which and how much supplement to take and for how long.

Recommended doses

The minimum daily requirement of omega-3 (as also recommended by FAO) is 1.5% of the total daily calorie requirement. That is, in a balanced diet of about 1,800 kcal per day should provide at least 3 g of omega-3.

Precautions

Excessive intake of fish oils causes a higher chance of bleeding or bleeding. For this reason, those who are being treated with anticoagulant or disaggregating drugs and people with hemophilia must pay particular attention and always seek advice from their doctor.