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It is well established that omega-3 fatty acids are beneficial to health, but knowing they are good for you is different than understanding why, or what to eat. Here are five things you should know about these essential fatty acids: How do omega-3 fatty acids benefit health? Omega-3 fatty acids reduce inflammation in the body. Inflammation is linked to chronic diseases, including heart disease, some cancers, and arthritis. While the research supporting a reduced risk for heart disease is the most established, some research has shown that the fatty acids may also reduce the risk of stroke, diabetes, and cognitive decline. Are there different types? Yes. Omega-3 fatty acids are different depending on the food source. Alpha-linolenic acid (ALA) is a short-chain fatty acid that can be found in plant foods. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are long-chain fatty acids found in fish. How does the body use the omega-3 fatty acids we eat? The body must convert the short-chain ALA to the long-chain DHA and EPA for it to be useful. Unfortunately, the rates of conversion are not high. According to the Linus Pauling Institute at Oregon State University, young men can convert 8% of ALA to EPA, and only 0-4% to DHA. Young women convert 21% of ALA to EPA, and 9% to DHA. The difference in these conversion rates is attributed to the higher levels of estrogen in women. Don’t let these low numbers discourage you from eating vegetarian sources for omega-3 fatty acids. Researchers still consider plant foods a beneficial source for omega-3s despite the low conversion rates. What are the best food sources? A variety of seeds, vegetables, and oils contain ALA. Good seed choices are flaxseeds, chia seeds, pumpkin seeds, and sesame seeds. Tahini, which is a paste made from sesame seeds, is also a good choice. The oils from these seeds (e.g. flaxseed oil) also contain the beneficial omega-3s. Kale, spinach, Brussels sprouts, cauliflower, and purslane are vegetable sources for ALA. Increase your intake of cold-water, fatty fish for DHA and EPA. Choose wild salmon, mackerel, halibut, sardines, albacore tuna, herring, or lake trout. According to the Natural Resources Defense Council, herring, North Atlantic and Chub mackerel, salmon, and freshwater trout contain the least amounts of mercury. How much do I need? Due to the role of omega-3 fatty acids in preventing heart disease, the American Heart Association (AHA) provides recommendations for intake. The AHA recommends that healthy adults consume at least two servings of fatty fish a week. A 2-to-4 oz serving of fish provides approximately 1 g of omega-3 fatty acids. In addition, the AHA recommends including plant sources of omega-3 fatty acids in your diet such as tofu, walnuts, and flaxseeds.
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Masne kiseline, tačnije esencijalne masne kiseline su one koje moramo uneti u naš organizam putem hrane, zato što ih on sam ne može stvoriti. U ovoj grupi najviše se izdvajaju, a svakako su i najpoznatije omega-3 i omega-6 masne kiseline. One su jako važne za normalno funkcionisanje mozga, smanjenje rizika od bolesti, a pozitivno utiču na rast i razvoj. Omega masne kiseline su polinezasićene masne kiseline, koje se mogu podeliti: Najviše je ima u ribi (losos, bakalar, skuša, pastrmka, sardina, tuna) i ribljem ulju. Svi znamo da se preporučuje najmanje jedna nedeljno riba na našem jelovniku, ali zašto? Upravo zbog toga sto je bogata ovim esencijalnim masnim kiselinama. Omega-3 masne kiseline ključne su za zdravlje zglobova i srca, snižavaju loš holesterol (LDL), a istovremeno povećavaju onaj dobar (HDL). Učestvuju u sastavu ćelijske membrane gde regulišu funkciju ćelijskih receptora, a neka istraživanja kazu da sprečavaju kancoregene bolesti. Omega-3 su sirovina za sintezu hormona, sprečavaju zgrušavanje krvi, artritis, depresiju, smanjuju rizik od srčanih bolesti i šloga, smanjuju menstrualne bolove, sprečavaju rizik od osteoporoze, regulišu rad želuca i creva, i još mnogo mnogo toga. Naš mozak je zavisan od DHA kiseline, jer smanjenje i nedostatak ove kiseline može dovesti do depresije, šizofrenije, ili nastanka Alchajmerove bolesti. Nedostatak može dovesti i do naglih promena raspoloženja – smanjuje se seratonin, hormon odgovoran za naše dobro raspoloženje i osećaj sreće. Ovih nutrijenata najviše ima u biljnim uljima, lanenom semenu, orasima, crnoj ribizli, sojinom ulju, jezgrastom voću i semenkama. Najvažnije omega-6 masne kiseline su linolna (LA), gama-linolenska (GLA) i dugolančana arahidonska kiselina (AA). LA je esencijalna masna kiselina koju organizam ne može da sintetiše, već se unosi hranom, a GLA i AA u organzmu mogu se dobiti transformacijom iz LA. Omega-6 masne kiseline pomažu kod promena raspoloženja žena u PMS-u, smanjuju depresivna stanja, i mogu dobro delovati kod opekotina, pogotovo direktnim nanošenjem na kožu. Odnos omega-3 i omega-6 jeste 1:1, mada to u svakodnevnom životu i nije baš tako. Puno više unosimo omega-6 u vidu biljnog preradjenog ulja, a jako malo unosimo omega-3 masnih kiselina, pa ovaj odnos više počinje da liči na 20:1. probajte da smanjite unos biljnih ulja, a da povećate unos ribe i videćete sami promene.