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Напоследък Омега 3 мастните киселини са много популярни сред спортуващите. Основна причина за това е ролята на им в регулирането на имунитета. Системният и тежък спорт се отразява негативно върху нея, а недостатъчният прием на омега 3 или омега 6 есенциални мастни киселини е сигурна бомба със закъснител. Май е време да се застраховаме... ➡ Какво са Омега 3 мастните киселини? Омега 3 мастните киселини са група от девет полиненаситени мастни киселини. Най-важни за храненето при човека са три от тях: ➡ Алфа линоленична киселина (АЛК / ALA) ➡ Ейкозапентанова киселина (ЕПК / EPA) ➡ Докозахексанова киселина (ДХК / DHA) Общото между трите мастни киселини, което ги обособява в група, е двойната въглеродна връзка на позиция w-3 (омега 3) в молекулярната им структура. ➡ Какво трябва да знаем за Омега 3 есенциалните мастните киселини (ЕМК)? Омега мастните киселини и в частност омега-3 се наричат есенциални, тъй като човешкото тяло не може да ги синтезира от други неесенциални вещества, а те играят важни роли в редица биохимични процеси. Установено е, че тялото синтезира омега 3 по-бързо (в съревнование), ако на мястото на синтеза протича паралелен синтез на омега 6 мастни киселини, в противен случай за него е по-лесно да усвои омега 3 ЕМК от храната. Навярно вече сте започнали да се чудите, каква е връзката между омега 3 и омега 6 ЕМК. Общото между двете групи мастни киселини е участието им като базови съставки за химичния синтез на специфични молекули, наречени ейкозаноиди. Въпросните молекули имат краткосрочни сигнални функции за редица процеси в тялото. Благодарение на тях клетките общуват помежду си. Сигналната мрежа на екозаноидите обхваща преди всичко имунната и нервната система, както и комуникацията между клетки в тъкани с нарушена цялост (рани, възпаления и пр.). Различните омега 3 ЕМК служат за синтез на екозаноиди с противоположни действия на синтезираните от омега 6 ЕМК екозаноиди. Това значи, че тялото трябва да разполага с балансирани количества от двете групи есенциални мастни киселини, в най-общия случай в отношение поне 1 : 1. ➡ Най-общо омега 3 ЕМК имат следните функции: ➡ участват в строежа/състава на клетъчните и ядрените мембрани на клетките ➡ регулират и гарантират много функциите на имунната система заедно с омега 6 ЕМК ➡ имат незаменимо участие в регулацията на възпалителните процеси и възстановяването ➡ служат за донори на сигнални молекули и така участват в процесите на комуникацията между клетките на нервната система. ➡ За какво се използват Омега 3 мастните киселини? Доказани въздействия: ➡ намаляват кръвосъсирването ➡ предпазват сърцето от сърдечен удар ➡ разширяват кръвоносните съдове ➡ съдействат за намаляване на кръвното налягане ➡ подтискат възпаленията ➡ съдействат за премахване на депресията ➡ намаляват нивата на триглицеридите в кръвта Предположения и недоказани твърдения: ➡ увеличават нивата на растежния хормон, като в това число подбуждат мускулния растеж ➡ подтискат на болките при хора страдащи от ревматоидни артрити, противовъзпалително действие ➡ имат предпазващ ефект при ракови новообразувания, по-точно ➡ предпазват от поява на рак на гърдата, дебелото черво и простатата ➡ снижава лошия холестерол ➡ Какви са възможните вредни/странични въздействия при приемът на Омега 3? Рисковете от консумацията на омега 3 ЕМК са два типа: надвишаване на препоръчаните количествата омега 3, което води до нарушаване на баланса омега 3 : омега 6 ЕМК недостатъчен прием на омега 6 ЕМК ➡ В това число: Консумацията на по-големи от нормалните дози омега 3 ЕМК може да доведе до повишено кървене в случай на нараняване или дори до временна невъзможност за кръвосъсирване. Консумацията на противосъсирващи лекарства, като Аспирин, могат да увеличат риска; Статистиката сочи за случаи, при които свръх консумация на омега 3 ЕМК за дълго време е най-вероятната причина за поява на т.нар. Хеморагичен мозъчен удар (тип инсулт); Подтиска имунният отговор, в резултат на което консумиращият става по-податлив на инфекции и бактерии; Увеличава нивата на лошия холестерол, при хора с определени генетични предпоставки. Внимание! Намалява гликемичния контрол при диабетиците; Не бива да се приемат без лекарско предписание от хора със сърдечна недостатъчност или хронична ангина. ➡ Какви са оптималните дози на омега 3 киселините? Според повечето източници допустимата дневна доза за прием на омега 3 ЕМК е около 3 грама (3000 мг.), а приемливата дневна доза е 1,6 гр. за мъже и 1,1 гр. за жени. (Food and Drug Administration, USA; ) Понеже омега 3 ЕМК са фракция от мазнините Алфалиноленична киселина (АЛК), Ейкозапентанова киселина (ЕПК) и Докозахексанова киселина (ДХК), а ЕПК и ДХК имат пъти по-висока физиологична сила на въздействие в сравнение с АЛК, трябва да се спрем и на съотношението им в дадената формула. Смята се, че съотношението между АЛК : (ДХК+ЕПК) = 9 : 1, т.е. общото количество на ДКХ и ЕПК следва да е около 10% от цялото количество омега 3 есенциални мастни киселини. ➡ Как да ги приемаме? Успоредната консумация на антиоксиданти и омега 3 ЕМК взаимно намалява ефективността на добавките. Оставете няколко часа интервал между различните добавки. Приемайте омега 3 ЕМК с храна. Закуската е добро време за прием. ➡ В кои спортни и здравословни добавки можем да го срещнем? Омега 3 ЕМК най-често са включени в комплексни формули от ЕМК, заедно с омега 6 и омега 9 мастни киселини. Комплексните пакети от витамини, минерали, аминокиселини, билкови екстракти и ЕМК също са популярен продукт на пазара. При такива формули различните ингредиенти са разделени по групи и всяка група от еднократната доза се пие по отделна схема, за да се избегнат взаимодействия.
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Posted by Lisa Nelson, RD, LN on March 30, 2009 Unless you have been living under a rock, you have probably heard the term fatty acids. But, do you understand what they are and how the right ratio will improve your heart health? I intend to clear up the confusion. Types of Fatty Acids There are numerous types of fatty acids. I am focusing on omega 3 and omega 6. Unsaturated Fats Omega 3 and omega 6 fatty acids are both unsaturated fats. To improve cholesterol levels, you want to replace the saturated fats (i.e. lard, shortening, ice cream, cheese) in your diet with unsaturated fats. What does "omega" mean? Most of you are familiar with the saying "alpha to omega", in other words, beginning to end. The "omega" indicates which carbon has the first double bond on the carbon chain when you start counting from the omega end. For omega 3, the first double bond is on the third carbon from the omega end of the carbon chain. I know you were wanting to review a little biochemistry today! Essential Fatty Acids Omega 3 and omega 6 fatty acids are also essential fatty acids. Essential fatty acids are necessary for cardiovascular health, but our body cannot synthesize them. You can only obtain essential fatty acids through the foods you eat. Omega 3 (Linolenic Acid) To keep things simple, I am going to use the acronyms ALA, EPA, and DHA. These are all types of omega 3 fatty acids. If we consume a food containing the omega 3 fatty acid ALA, our body will convert it to EPA and DHA. Studies have shown a link between EPA, DHA, and heart disease. More studies are needed to understand ALA’s relationship. Sources: Oils – Canola oil, Soybean oil, Flaxseed oil (good source of ALA) Seeds and nuts – flaxseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds Vegetables – avocados, some dark leafy green vegetables (kale, spinach, mustard greens, collards) Fish (good source of EPA and DHA) – salmon, mackerel, sardines, anchovies, albacore tuna, lake trout, herring Omega 6 (Linoleic Acid) I am going to throw in more acronym’s – GLA and AA – omega 6 fatty acids. Linoleic acid is converted to GLA and on into AA by the body. Researchers are finding indications of a link between GLA and EPA, in relation to heart health and reduced blood pressure. High intake of sugars, alcohol, trans fats, and various other factors can inhibit the conversion from linoleic acid to GLA. Sources: Oils – Sunflower oil, corn oil, safflower oil, soybean oil, cottonseed oil, flaxseed oil Seeds and nuts – flaxseeds, pumpkin seeds, pistachio nuts, sunflower seeds, pine nuts Meat – chicken, beef For optimum heart health, the ratio between omega 6 fatty acids and omega 3 should be between 1:1 and 4:1. A practical example of what a 1:1 ratio means, for every 3 ounces of beef you eat, you would need to eat 3 ounces of tuna (I do not mean in the same meal!). The ratio for the typical American diet is 11:1 to 30:1. This poor ratio is linked with heart disease, among several other health issues. Bottom Line: For heart health, increase your intake of foods containing omega-3 fatty acids, while cutting back on omega-6 fatty acid sources. For example, switch from corn oil to canola oil, increase the number of meals you eat that contain fish each week, and grab walnuts instead of pistachios. Now, if you are interested in being guided step-by-step as you gain control of your heart health and cholesterol levels, check out the available programs at Lisa Nelson RD – Lower Cholesterol Programs. Posted in heart health, lower cholesterol | Tagged: essential fatty acids, fat, fatty acids, omega 3, omega 6, saturated, unsaturated | Leave a Comment » Posted by Lisa Nelson, RD, LN on January 27, 2009 The list of benefits associated with omega 3 fatty acids continues to grow. By increasing your intake of omega 3 fatty acids you’ll decrease triglycerides, reduce blood pressure, increase HDL cholesterol, reduce arterial wall inflammation, and the list goes on. Here are a few steps you can take to increase your omega 3 intake: Eat fish at least twice a week. Add ground flaxseed to foods. Take a fish oil or flaxseed oil supplement. (Discuss all supplements with your MD.) Snack on nuts and seeds rich in omega 3’s, such as walnuts. All the best, Lisa Nelson RD eNutritionServices Posted in food, heart health, high blood pressure, lower cholesterol, nutrition | Tagged: cholesterol, fatty acids, fish, fish oil, omega 3 | Leave a Comment » Posted by Lisa Nelson, RD, LN on October 13, 2008 Good news if you live in California! Starting in 2010 restaurants will be banned from using trans fats in food preparation. This will be a major benefit to those of you struggling to lower total cholesterol, low LDL “bad” cholesterol, or raise HDL “good” cholesterol. To improve your lipid profile you should follow a diet with less than 30% daily calories from fat. Ideally your intake of trans fatty acids should be zero for heart health. Since numerous restaurants affected will be nationwide chains, hopefully the trend will start to spread and avoiding trans fats when dining out will not be an issue after a few more years. All the best, Lisa Nelson, RD, LN eNutritionServices Posted in food, heart health, lower cholesterol, nutrition | Tagged: fatty acids, HDL, heart health, LDL, lower cholesterol, trans fats | 1 Comment » Posted by Lisa Nelson, RD, LN on September 12, 2008 Here’s a checklist of the top 8 things you must do if you want to successfully lower your cholesterol and keep it low. Know your numbers Have you had a lipid profile? Do you understand the numbers? If you are going to successfully lower cholesterol you need to know your numbers and what they mean. The most effective way to raise HDL is not necessarily the best way to lower LDL. Evaluate your lifestyle There are risk factors for high cholesterol that you can not control, such as age, gender, and family history, but there are factors you can control. For example, you can reduce risk by not smoking, increasing your activity, and losing extra weight. Balance your fats Reduce unhealthy saturated fats in your diet and replace them with heart healthy unsaturated fats. Total fat intake should be 30% or less of your total daily calories. Out of this 30%, saturated fat should be limited to 7%. Be active Physical activity lowers triglycerides and raises HDL (good) cholesterol. Shoot for 30 minutes 5 or more days a week. If you are not currently active, check with your MD before beginning an activity program. Eliminate trans fats You need to be food label savvy and watch out for trans fats. Trans fats raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and raise triglycerides. Limit trans fats to 1% or less of your daily caloric intake. Understand triglycerides Triglycerides are impacted the most by your simple sugar and alcohol intake. If you are struggling with high triglycerides, you need to use a different strategy to get your cholesterol under control. Increase dietary fiber A high fiber diet is necessary for heart health. You need 25-35 grams of dietary fiber daily, especially soluble fiber. For every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%. Add omega 3 fatty acids For heart health and lower cholesterol, you want to improve the ratio of omega 3 to omega 6 fatty acids. Omega 3 fatty acids are involved in the regulation of heart rate, blood pressure, and blood clotting. If you’re ready for regular heart health and weight loss tips for dietitian Lisa Nelson, sign up for The Heart of Health today and grab your copy of the special report “Stop Wasting Money – Take Control of Your Health” today! Posted in heart health, lower cholesterol | Tagged: dietary fiber, fatty acids, Heart Disease, heart health, lower cholesterol, omega 3, risk factors, saturated, trans fats, Triglycerides, unsaturated | 1 Comment » Posted by Lisa Nelson, RD, LN on May 31, 2008 A reader from The Heart of Health, Jessica, sent in a question about omega 3 and 6 fatty acids. If you are struggling with weight loss, you should visit Jessica’s blog allabouthabits.com, for some weight loss motivation. She openly shares her weight loss struggles. The question: About omega 3’s and 6’s, I heard that they should be taken together, and not just having one omega 3 or omega 6 alone. It has something to do with digestion and breakdown process. Is that right? The answer: There are two types of fatty acids – essential and non-essential. The body can synthesize non-essential fatty acids, while the only way we get essential fatty acids is from what we eat. Omega 3 and Omega 6 are both essential fatty acids – we must get them from foods and/or supplements. Omega 3 – ALA, EPA, and DHA are all acronyms that represent omega 3 fatty acids. If we consume ALA, our body will convert it to EPA and DHA. Omega 6 – Omega 6 is also known as linoleic acid. Linoleic acid is converted to GLA, another omega 6 fatty acid, in the body. GLA and EPA (an omega 3 fatty acid) work together to promote bone and heart health. So, yes, omega 3 and omega 6 work together and both are needed for bodily functions. But, omega 6 does not require supplementation. The typical American diet is very high is omega 6 fatty acids. A main source of omega 6 fatty acids is corn oil, which is very prevalent in our society. Other sources include sunflower oil, safflower oil, soybean oil, sunflower seeds, pine nuts, pistachio nuts, and pumpkin seeds. The ideal ratio between omega 6 and omega 3 fatty acids should be 1:1 or 4:1. A typical diet in the U.S. is 11:1 to 30:1. This poor ratio is linked with heart disease, among several other health issues. Certain conditions can interfere with the conversion of linoleic acid to GLA, such as advanced age, excess alcohol consumption, viral infections, and various other factors. In these situations a GLA deficiency would be present and supplementing the GLA omega 6 fatty acid would be beneficial. However, this is not the case for the majority. To reduce heart disease risk you want to increase the amount of omega 3 fatty acids in your diet and decrease omega 6’s. Omega 3 is a common deficiency in the U.S. Bottom line: Omega 3 and omega 6 are both essential fatty acids and work together to promote health. However, if you follow a typical U.S. diet, you want to increase your omega 3 intake and decrease your omega 6 intake. Therefore, supplementing omega 3 AND omega 6 is not beneficial. I hope my answer has not confused you more! I will be publishing at least two more articles this summer related to fatty acids. If you have a question, send it to me at RD@eNutritionServices.com. Posted in food, heart health, high blood pressure, lower cholesterol, nutrition | Tagged: blood pressure, cholesterol, fat, fatty acids, fitness, health, heart health, nutrition, omega 3, omega 6 | 13 Comments » Posted by Lisa Nelson, RD, LN on March 8, 2008 Let’s start with what you should know about flaxseed to make sure you are getting the most from this supplement. Flaxseed is a good source of omega-3 fatty acids. Omega-3 fatty acids have been linked to decreased risk of developing heart disease. Most American’s consume a diet high in omega 6 fatty acids (corn oil, beef, and chicken). The goal is not to switch completely to omega 3’s only, but to improve the ratio by increasing your intake of omega-3 fatty acids. One option to do so is by adding flaxseeds to your diet. You can buy flaxseed two different ways – whole seed or ground. In order for the body to utilize the omega-3 fatty acids, flaxseed must be ground. If the flaxseed is not ground it passes straight through the body without being absorbed. Flaxseed is high in fiber, so by ingesting whole flaxseed you have increased your fiber intake, which is beneficial, but if you grind your flaxseed you will have the added benefit of increasing your omega-3 fatty acid intake. Using a coffee grinder is a simple way to grind your flaxseeds. Another option is to purchase flaxseed already ground. Flaxseed has a tendency to go rancid, for this reason keep ground seeds refrigerated. You can increase your intake by adding flaxseed to foods during preparation, such as spaghetti sauce, meatloaf, chili, hot cereal, muffins, pancakes, and yogurt. Posted in food, heart health, high blood pressure, lower cholesterol, nutrition | Tagged: fatty acids, flax seed, flaxseed, health, heart health, nutrition, omega 3 | 12 Comments »