Omega-3 fatty acids are very important for health. But how many people know how to choose Omega-3? What foods contain fatty acids and what is the consumption rate? Let's take a closer look.
In order for our body to receive the necessary supply of fatty acids, it is important to include in the diet foods enriched with Omega-3, for example, it could be fatty fish.
If you don't like fish, consider purchasing special additives. However, the range of different Omega-3 food complexes is huge. Naturally, not all of them have beneficial properties. Thanks to the article, you will learn how to choose the right Omega-3.
Different Forms of Omega-3
Fish oil comes in two forms: natural and processed.
Processing affects the form of fatty acids, which is important since some acids are absorbed faster than others.
- Fish. In whole fish, Omega-3 fatty acids are present in the form of free fatty acids, phospholipids and triglycerides.
- Fish fat. In regular fish oil, Omega-3 fatty acids are present in the form of triglycerides (TG).
- Processed fish oil. While fish oil is processed, purified or concentrated, it is converted into ethyl esters (EE).
- Conversion to triglycerides: The ethyl esters in processed fish oil can be converted to triglycerides called "reduced" triglycerides (rTG).
Benefits of Omega-3 for women
Women who are not planning a pregnancy also take Omega-3 fish oil to maintain beauty and slow down aging.
Omega-3 is provided with regular intake:
- lowering cholesterol levels, cleansing blood vessels, normalizing the functioning of the cardiovascular system and thyroid gland;
- strengthening the structure of cells, increasing their resistance to adverse factors and slowing down aging;
- elimination of inflammatory processes, as well as prevention of autoimmune diseases;
- stimulating organ regeneration and general rejuvenation of the body;
- strengthening hair and nails, restoring their structure;
- moisturizing the skin by retaining moisture, which leads to smoothing wrinkles and reducing flaky areas.
How to choose natural fish oil
This is fat that is concentrated in the liver or muscles of fatty fish. Mainly in the form of triglycerides. Natural fish oil (TG) is the easiest way to provide your body with Omega-3 fatty acids.
Natural fish oil contains several important nutrients.
About 30% of fish oil is Omega-3 (EPA and DHA), while the remaining 70% consists of other fatty acids. In addition, natural fish oil contains vitamins A and D.
Cod liver is the most common source of natural fish oil. Typically, these Omega-3 complexes are sold in tinted glass or plastic bottles in liquid form. Bottled fish oil is also protected from oxidation by an inert gas.
WHY DO WE NEED OMEGA-3?
19.11.2018
Author: Tatyana Viktorovna Polskaya, endocrinologist.
For many, fish oil and omega-3 are synonymous, but this is not entirely true.
Omega-3 fatty acid is one of the constituents of fish oil. All vegetable oils are also its source, although fish oil is the richest source. The Omega-3 class includes three special essential fatty acids:
–
alpha-linolenic acid (ALA).
Natural sources: flaxseed, pumpkin, rapeseed, mustard oil, walnut oil;
flaxseed, pumpkin seeds, walnuts, soybeans, beans, dark green leafy vegetables; – eicosapentenoic acid (EPA).
Fish that live in cold northern waters and fish oil are rich in it;
– docosohexaenoic acid (DHA).
Contained in large quantities in fish from cold northern seas and in fish oil.
The most studied health benefits are long-chain DHA and EPA. These omega-3 fatty acids are essential for humans, as they are not synthesized in the body and must be supplied with food daily and year-round. However, our body can form long-chain EPA and DHA from short-chain ALA with an efficiency of only about 5% in men and a little more in women, but this requires a number of conditions. Therefore, the accumulation of EPA and DHA in body tissues occurs most effectively when they come directly from food. The fact that omega-3 PUFAs are necessary for normal growth and development of the body
was known back in the 30s of the last century.
But in recent decades, there has been a literal revolution in understanding their unique role for human health. The first studies conducted in the 70s showed that Greenland residents who consume large amounts of fatty fish have virtually no cardiovascular diseases and no atherosclerotic lesions. Other indicators, such as triglyceride levels, blood pressure and heart rate, were also better than those in the US and Canada, whose diets do not contain as much fatty fish from the northern seas. At the beginning of the new millennium, the US Food and Drug Administration recognized that consuming EPA and DHA can reduce the risk of developing coronary heart disease. The Government of Canada has also recognized the importance of DHA in supporting normal brain, eye and nerve development. So, what are the amazing properties of omega-3 fatty acids? And how can they benefit our young patients with type 1 diabetes?
First of all,
omega-3 fatty acids are needed by the body for cell development.
DHA is part of cell membranes and increases their plasticity, permeability to water and ions, and good contact with each other.
Every day in the human body, millions of cells are born and the same number die. Each new cell needs a shell - a membrane. If it is of poor quality, the cell will not live long, but will quickly die. It has been found that after the onset of diabetes, a child's growth is often impaired. There is a clear correlation between the level of glycated hemoglobin and the growth rate of children,
especially in puberty and in the later stages of sexual development.
It is poor compensation of the disease that slows down the child’s growth. Omega-3 is an essential component of the membrane of every cell in your body; its deficiency can negatively affect the growth rate of a child. The human brain is made up of 60% fat, most of which is Omega-3 fatty acids.
They are necessary for the development of the brain and eyeball, strengthening the nervous system.
It is the brain, eyeballs and nervous system that grow and develop very actively in childhood and suffer from decompensation of diabetes mellitus with the development of polyneuropathy. In addition, DHA affects the properties of membrane proteins,
in particular, it changes the activity of enzyme proteins, hormone proteins and proteins involved in the body's immune response.
Regular and sufficient intake of omega-3 fatty acids into the body helps strengthen the immune system and increase resistance to infectious diseases. Studies have been conducted in the UK, Germany and the USA among children taking omega-3 fatty acids. There was a decrease in the average number of visits to the pediatrician for ARVI in the winter and early spring, as well as a decrease in the duration of taking antibacterial drugs. It has also been proven that the inclusion of DKG and EPA in the diet reduces the activity of the chronic inflammatory process. The basis of a number of complications of diabetes mellitus is damage to small vessels - microangiopathy. The most significant functional disorders are increased permeability of the vascular wall, hemodynamic disorders, changes in blood viscosity, and impaired platelet function. Omega-3 PUFAs are very necessary for your blood vessels, as they can improve the elasticity of their walls. Not only the development of microangiopathy depends on the insufficient elasticity of the walls of small vessels, but also an insufficient amount of omega-3 enters the body, the vessels lose their elasticity, and react poorly to internal and external changes, including fluctuations in blood sugar. A number of large studies have proven the positive effect of omega-3 PUFAs on the functioning of platelet membranes and improvement of blood rheology (reducing blood viscosity and the risk of thrombosis), which also reduces the risk of developing microangiopathies in patients with diabetes. There is evidence that the systematic inclusion of omega-3 fatty acids in the diet leads to a slowdown in the movement of food contents through the gastrointestinal tract. Thanks to this, carbohydrates are absorbed more slowly, without creating concentration peaks in glucose in the blood. So, essential omega-3 fatty acids have a number of remarkable properties:
– significantly reduce blood clotting;
– contribute to the normalization of blood pressure; – reduce the load on the cardiovascular system; – promote more efficient brain function, the formation and full development of brain tissue and stimulate the child’s mental development; – help burn saturated fats in the body; – suppress the release of stress hormones in the body; – participate in the production of prostaglandins – substances – that have special anti-inflammatory properties (help get rid of swelling and pain); – lay the foundation for good vision; – strengthen the child’s immunity; – improve the structure of the skeletal system; – help improve health in many acute and chronic diseases (bronchopulmonary, cardiovascular, etc.). According to a study conducted by US specialists, foods rich in omega-3 fatty acids protect children with a hereditary predisposition to the disease from type 1 diabetes. Including sources of omega-3 fatty acids in your diet can halve the risk of juvenile diabetes. Scientists from the University of Colorado studied the effect of diet on the health of children at high risk of developing type 1 diabetes. The study involved 1,779 children whose immediate relatives had either diabetes or predisposition genes for it. The study lasted 12 years. At least once a year, children had a blood test to detect antibodies to pancreatic beta cells. These antibodies are produced during autoimmune disorders that underlie the development of type 1 diabetes. During the observation period, diabetes mellitus developed in 58 children. It turned out that children who regularly consumed foods rich in omega-3 fatty acids were 55% less likely to develop type 1 diabetes, said study leader Jill Norris. In the next stage of the study, Norris and his colleagues determined the content of omega-3 fatty acids in the blood cell membranes of 244 children. It turned out that children whose cells contained large amounts of omega-3 fatty acids developed diabetes 37% less often. The mechanism of the protective effect of omega-3 fatty acids is not precisely known. It is assumed that they act on enzymes involved in the development of inflammation. The latter is considered one of the triggering factors for type 1 diabetes. As we can see, omega-3 PUFAs play an extremely important role in the functioning of our body and can be recommended for inclusion in the diet of patients with diabetes.
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Processed fish oil
In most cases, the consumer is offered processed fish oil, which is packaged in capsules that are popular with consumers. Let's figure out what kind of form this is.
During the manufacturing process, the three types of fatty acids (saturated, monounsaturated or polyunsaturated) in the triglyceride are released from the glycerol and added to the ethyl alcohol to become ethyl ester (EE) fatty acids. Producing a form of EE is a necessary first step. Conversion to the EE form allows the separation of Omega-3 fatty acids from saturated and monounsaturated fatty acids without damaging the Omega-3s. At this point, the EE (EPA, DHA or DPA) can be molecularly distilled, concentrated to the desired level, delicately purified and encapsulated, or it can be further converted back into rTG.
To make rTG fish oil, Omega-3 EE fatty acids are enzymatically re-added to a vegetable glycerol molecule in a process called re-esterification (rTG), and then distilled, concentrated, purified and encapsulated. Note that not all fatty acids are reattached as triglycerides: according to the European Pharmacopoeia, rTG must contain at least 60% triglycerides; the rest are diglycerides and monoglycerides. Therefore, it cannot be said that the TG and rTG forms are the same.
These rTG oils are the most expensive among medical grade fish oil supplements and represent only a small percentage of the market. The cost of such a product cannot be less than $40 for 80-120 capsules. This is because the double distillation process of fish oil is very complex and costly.
Most manufacturers use enteric coating during capsule production.
The enteric coating prevents the capsule from dissolving until it reaches the small intestine. But, unfortunately, unscrupulous manufacturers can mask the unpleasant smell of rancid fish oil in capsules.
Accordingly, if you take Omega-3 capsules, you should open the capsule from time to time to make sure that the fish oil has not deteriorated.
Instructions for use of Omega-3 for women and contraindications
We do not give specific standards for the use of Omega-3 drugs, since everything depends on the content of nutrients in the drug itself, the purpose and the desired result. We recommend that you always consult your doctor first.
In addition, there are a number of conditions in which taking Omega-3 is contraindicated:
- for diseases of the coagulation system, for injuries, bleeding, as well as in the postoperative period;
- individual intolerance to seafood;
- liver or kidney failure;
- excess calcium in the body;
- vitamin D hypervitaminosis;
- dysfunction of the thyroid gland.
Which form of fish oil, rTG or EE, is most beneficial?
Bioavailability is the extent and rate at which a nutrient is absorbed or made available at a site of physiological activity. There are two definitions of bioavailability:
- Short-term bioavailability measures the amount and rate at which a nutrient is absorbed and enters the bloodstream.
- Long-term bioavailability measures how much and how effectively a nutrient reaches its target tissue where it is physiologically active.
There are differences between these two types of bioavailability. For example, the amount of Omega-3 fats that enters the bloodstream is different from the amount that reaches target tissues. Measuring Omega-3 levels in the blood is relatively simple and inexpensive, but the conclusions that can be drawn from this information are limited because Omega-3s are not active in the bloodstream.
Omega-3 levels in the blood change within a few hours of ingestion, but this does not reflect actual levels in tissues or cells. Membrane tissue levels are the best indicator of Omega-3. It takes 8-12 weeks to see significant changes in tissue levels and requires a month of consistent consumption to reach a "steady state". Additionally, individual factors such as age and body weight affect how much Omega-3 reaches its target.
Several bioavailability studies have reported similar benefits between the EE and rTG forms in the long term, while the rTG form reaches tissue slightly faster and is the most effective form in the short term.
Therefore, if you take Omega-3 in short courses, choose rTG, but keep in mind that it is much more expensive than the EE form. If you drink Omega-3 complexes for 8 weeks or more, then it is undoubtedly more economical to buy the EE form. Also keep in mind that most of the research on the benefits of Omega-3 has been done with the EE form. Therefore, there is no reason to say that the ethyl ester form is bad.
Composition of Omega 3 acids
Omega 3 contains polyunsaturated acids. Only one from the list is present:
- Alpha-linolenic acid (ALA). It is rare because it has no particular significance for the human body. It is quite short - only 18 atoms. ALA is synthesized by plants, and the body synthesizes a more important substance from this acid - Omega 3 eicosapentaenoic acid.
- Eicosapentaenoic acid (EPA). Synthesized from ALA by fish, animals and plants. The body obtains the bulk of this acid from green vegetables, so it is rarely in short supply. The main benefit of EPA is the prevention of osteoporosis, which is especially important for older people and women after menopause.
- Docosahexaenoic acid (DHA). Synthesized by fish and marine life, plants from the EPA. It is this acid that the human body needs. It prevents the development of osteoporosis, atherosclerosis, heart attack and stroke. With a lack of DHA, infectious and inflammatory diseases occur.
- Docosapentaenoic acid (DPA). A unique substance that is synthesized only by marine inhabitants. Does not affect biochemical processes, but upon intake it is synthesized into DHA or EPA, depending on the individual needs of the body.
The composition of Omega 3 capsules is supplemented with important nutritional
elements and vitamins. Together, they support the body’s immune system and form stable protection against bacteria and viruses. Most often the composition contains vitamin E, which is ideally combined with Omega 3 and acts as an antioxidant.
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How to choose Omega-3
When purchasing supplements containing Omega-3, it is important to pay attention to the label and instructions. In addition, you need to check the following:
- Omega-3 composition. Some Omega-3 supplements contain low amounts of EPA and DHA.
- Amount of Omega-3. The packaging may indicate that the capsule contains 1000 mg of fish oil. However, on the back of the pack you can see that EPA and DHA are only 300 mg.
- Omega-3 form. Note the different product forms eTG, rTG (natural and reduced triglycerides) or EE (ethyl esters).
- Authenticity. Buy products that have GOED, GMP quality standards and certifications. Also, don't hesitate to ask the manufacturer for laboratory testing results of their product for toxins.
- Expiration dates. Omega-3s have their own shelf life (usually 2 to 3 years). Once the fatty acids decompose, an unpleasant odor occurs. You should always check the date.
For those trying to improve their health, fish oil is a great solution. However, keep in mind that natural fish oil typically contains no more than 30% EPA and DHA. This means that the remaining 70% is other fats. This means that the best option would be to buy supplements, because EPA and DHA can reach 90%.
Now you know how to choose the right Omega-3 so as not to harm your health. Don't forget to read the instructions on the packaging and check the expiration dates.
Why do women take Omega-3?
Omega-3 polyunsaturated fatty acids are truly essential for the female body. They are needed for almost all organs, and especially for reproduction and maintaining a beautiful appearance.
Pregnant, lactating women and those who are still planning a pregnancy are a category of people who have an increased need for Omega-3. This is related to the health of both the unborn child and the woman herself.
When planning a pregnancy, Omega-3s help improve the functioning of the immune and endocrine systems, improve the condition of the skin and hair, improve overall health, and get rid of infertility.
Pregnant women take Omega-3 for many reasons:
| Benefits for women | Benefits for the child |
| - prevents premature birth; - reduces the likelihood of developing eclampsia; - reduces the likelihood of postpartum depression in the mother; - reduces the likelihood of stretch marks appearing on the skin; | — ensures good maturation and functionality of the fetal brain; — proper maturation of all organs and tissues; - proper skeletal maturation. |
The daily intake for pregnant and lactating women differs from the usual, so before using Omega-3 you should consult your doctor!
How does PUFA deficiency manifest?
If the daily requirement of omega-3 for women is not covered by food, the complexes need to be taken additionally. A lack of PUFAs has serious consequences. Symptoms of omega-3 deficiency in women:
- decreased concentration, deterioration of memory, cognitive abilities;
- deterioration in appearance - a lack of omega-3 in women manifests itself in dryness and hair loss, splitting of nails, and the appearance of signs of aging;
- chronic fatigue, sleep problems - a lack of omega-3 for women is dangerous due to disruption of circadian daily rhythms;
- irritability, mood swings - PUFAs have proven themselves in the correction of depression, apathy and bipolar affective disorder2, if taken properly and not exceeding the dose;
- exacerbation of allergies and gastrointestinal diseases.
