Everything about omega 3 fats
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Katja's blog
THE IMPORTANCE OF OMEGA 3 FATS FOR OUR HEALTH
The positive effects of EPA and DHA on health have been known since the 1960s, when researchers in Greenland investigated why mortality from cardiovascular disease is by far the lowest among the Inuit (source 1). They found the explanation in their diet, which is based mostly on marine fish and larger marine mammals, with an extremely high proportion of fat, which was contrary to the previous thinking about the influence of fat on cardiovascular diseases. This was the beginning of extensive research into the impact of Omega 3 on human health and metabolism.
Omega 3 fatty acids belong to the group of essential fatty acids, which we absolutely need for the normal functioning of many body functions. Since our body cannot produce them, we must consume them through food and/or nutritional supplements. Omega 3 fatty acids have many health benefits, including being necessary for cell repair and as building blocks for new cells.
Why are essential fatty acids important?
Essential fatty acids are responsible for:
- cell membrane formation,
- production of hormones
- good immune system,
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- transfer of oxygen into the bloodstream,
- maintaining cardiovascular health,
- brain preservation,
- anti-inflammatory action (this applies mainly to omega 3),
- lowering blood pressure,
- maintenance of kidney function,
- prevention of clotting of blood cells and much more...
What are omega 3 fatty acids and why are they important?
Omega 3 fatty acids are a special type of fat molecule. They are polyunsaturated fats, which means they contain more than one carbon double bond (C=C). Monounsaturated fats contain only one double carbon bond, while saturated fats contain no double carbon bonds. Omega 3 fatty acids belong to the group of essential fatty acids, which we absolutely need for the normal functioning of many body functions. Since our body cannot produce them, we must consume them through food.
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We know 3 types of omega 3 fatty acids:
- alpha-linolenic acid (ALA) is the shortest type and is 18 carbon atoms in length and contains three C=C bonds. It is most often found in plants, such as soybean sprouts, linseed, green leafy vegetables (e.g. spinach and lettuce)
- Eicosapentaenoic acid (EPA) is medium in length and contains 20 carbon atoms and five carbon-carbon C=C bonds.
- docosahexaenoic acid (DHA), is the longest and contains 22 carbon atoms and 6 C=C bonds. DHA has the most double C=C bonds and the highest level of bioavailability.
EPA and DHA are ONLY found in the oil of marine organisms, including fatty fish such as sardines, mackerel, squid and salmon, and in dietary supplements made from fish oil and other aquatic organisms such as seaweed or phytoplankton.
ALA is found in various plant sources, but positive effects have not been proven (source 2). It should be pointed out that the body must first convert the ALA fatty acid into EPA and DHA. This conversion is extremely inefficient, as only 8-21% of EPA and 4-9% of DHA are converted (source 3). This means that vegetable oils that are rich in omega 3 (i.e. ALA) are not exactly the best choice for replacing omega 3 fats.
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The impact of omega 3 fatty acids on health - How much EPA and DHA do we need?
EPA and DHA are absorbed differently in different people, health conditions and age groups. The guidelines for the recommended daily intake of EPA and DHA are generally set and, according to recent research, far too low.
It is also possible to measure how well our body absorbs EPA and DHA and how much omega 3 fatty acids we have in our body. The Omega 3 index test is simple, they only take a blood sample from a finger. Research results show that most people in more developed countries have an omega 3 index (EPA/DHA ratio) that is far too low. The optimal value or the result of this testing is between 8-11 (source 4). The result of this test can help us determine our daily dose of EPA and DHA and tell us a lot about how our body absorbs EPA and DHA from our diet or supplements.
What does fatty acid oxidation mean and what should we pay attention to?
In 2010, the European Food Safety Authority (EFSA) drew attention to the level of oxidation in Omega 3 products (source 5). Oxidation is basically a chemical process where free radicals and aldehydes are produced, which can cause inflammatory conditions in the body and cancel out the positive anti-inflammatory effect of EPA and DHA. This literally means that if we consume low-quality Omega 3 in any form (oil, capsules...), we can have the exact opposite effect on the body that consuming Omega 3 can offer, since we are consuming oxidized fatty acids, which further contribute to inflammatory processes. Therefore, it is extremely important that we choose quality product.
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How do we recognize signs of oxidation in Omega 3 fats?
The first sign of oxidation is a stronger fishy taste and/or smell. In the case of capsules, however, we perceive this as a disgusting fish burp. The storage of the product is also important - Omega 3 oil must not be exposed to light and too high temperature. This applies to both the oil and the capsules, especially once the product is opened and is being used.
What distinguishes the Premium + Omega 3 from other fish oils on the market?
Premium + Omega 3 oil is completely FREE of fishy taste and smell. It has an added natural lemon flavor and therefore has a pleasantly fresh taste. Another advantage is: all oil extraction processes are carefully controlled and oxidation processes are prevented. The oxidation level is measured in TOTOX units (TOTal OXidation) and is extremely important for a quality product. The vast majority of fish oils and capsules on the market have a TOTOX unit unknown or very high (between 20-30). Premium + Omega 3 oil in its natural form has a TOTOX unit of less than 3! This is an extremely important piece of information that talks about unoxidized and undamaged fatty acid molecules. In addition, Premium + Omega 3 oil has preserved the natural form of triglycerides, the same form as found in fresh fish, so it is much easier for our body to accept it.
The composition or form of EPA and DHA is extremely important! Many products have a synthetic form of EPA and DHA. This applies especially to various products in the form of capsules, tablets, emulsions and powders that have added EPA and DHA. This synthetic form is recognized in the description as ethyl esters.
My advice - if you see ethyl esters in the ingridiants on the packaging of Omega 3 supplements, avoid it as much as possible.
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Scientifically proven facts about omega 3 fatty acids
The following are some of the benefits of Omega 3 fatty acids that are supported by scientific studies and researches (source 6).
1. Omega 3 fatty acids contribute to better cardiovascular health (heart and blood vessels)
The use of fish or omega 3 fatty acids can help people with various cardiovascular problems by improving blood circulation and breaking down fibrin, which plays an important role in clot formation. Research has also shown that omega 3 fatty acids lower blood pressure, lower blood triglyceride levels and reduce the risk of a heart attack. However, the use of ALA (vegetable fatty acid) does not demonstrate the same effectiveness in cardiovascular diseases. Omega 3 also has a positive effect on the lipid profile and has been proven to lower the level of triglycerides in the blood. Omega 3 fatty acids also have an effect on lowering excessively high blood pressure.
2. DHA contributes to the maintenance of normal brain function
More than 40% of our brain is made up of Omega 3 fatty acids. EPA and DHA are the basic building blocks for the biosynthesis of various hormones, neurotransmitter functions and the immune system. Research has confirmed a positive effect on cognitive functions and the prevention of certain mental conditions. Studies on the influence of omega 3 in various disease states (Parkin's disease, Alzheimer's disease, ADHD, hyperactivity...) have shown a positive effect of adding Omega 3 (EPA and DHA). A sufficient amount of EPA and DHA is important at all ages!
3. EPA and DHA during pregnancy and breastfeeding
Omega 3 fatty acids are extremely important in the development of the brain and vision in the fetus and also later in the baby. The European Food Safety Authority has confirmed two claims that apply to pregnancy and the first months after birth:
DHA contributes to the normal development of the eye of the fetus and infants.
DHA contributes to the normal development of the brain of fetus and infants.
Omega 3 fatty acids are an integral part of breast milk and also an integral part of every infant formula. Omega 3 fatty acids are therefore absolutely necessary during pregnancy and breastfeeding.
Omega 3 fatty acids in adulthood can prevent premature deterioration of vision and dry eye syndrome.
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How to ensure enough quality omega 3 fatty acids?
In addition to the regular intake of quality fish in the diet, it is also necessary to add EPA and DHA fatty acids in the form of a dietary supplement. For this purpose, we have developed a high-quality Premium + Omega 3 oil, obtained exclusively from Norwegian cod. Premium + Omega 3 oil of the brand Live & love is tested (every batch!) for the presence of heavy metals, dioxins, dioxin-like substances, PCBs, PAHs, pesticides and other environmental pollutants. It is available in our online store and all ours points of sale in Slovenia.
Omega 3 fatty acids are important in all periods of our lives!
More information about the Premium + Omega 3 oil find on www.omega-3.si
07.09.2019, Katja, LCHF Style
Sources:
- Beng et al: Plasma lipid and lipoprotein patterns in Grenlandic west-coast Eskimos (1971)
- Belgium Superior Health Council: Recommendations and claims made on omega 3 fatty acida (2004)
- Plourde & Cunnane: Extremely limited synthesis of long chain PUFA in adults (2007)
- Harris: The omega 3 index: Clinical utility for therapeutic intervention (2010)
- EFSA: Scientific Opinion: Fish Oil for Human Consumption. Food Hygiene, including Rancidity (2010)
- EFSA: Scientific Opinion: 1734/2010, 1769/2010. EU-VO 440/2011
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