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An optimal daily diet should include a balanced set of meals that will provide the body with energy and all the necessary nutrients. Regardless of whether we want to lose, maintain or increase the number of kilograms on the scale, one of the elements of the diet that should be paid special attention to is fats. According to the recommendations of the World Health Organization, fats should provide the body with 15 to 30 percent of energy from the diet. In addition to quantity, their quality is an equally important issue, so today we will look at omega-3 acids, which belong to the "royal family" of fats.
Why do we need fat?
Fats are the most concentrated source of energy that we provide to the body with food. One gram of fat carries as much as 9 kcal! In addition to its high energy value, it plays a very important role in our diet, as it enables the absorption of vitamins A, D, E and K, which dissolve in fats. Its deficiency in the diet may result in improper functioning of the reproductive system - cholesterol is a substrate for the synthesis of sex hormones: progesterone, testosterone and estrogens. In addition, fat is one of the key components of cell membranes, enabling the transport of nutrients between cells and tissue fluid.
Finally, fats are a source of fatty acids, which are divided into 3 groups:
- saturated – found in meat, dairy products, palm and coconut oil,
- monounsaturated – found in olive oil, rapeseed oil and hazelnuts,
- polyunsaturated – found in, among others, fatty sea fish, avocados, seeds and walnuts.
Saturated fatty acids are the least beneficial for the body, and their excess in the diet can lead to atherosclerosis.
What are omega 3 fatty acids?
Omega-3 fatty acids belong to the group of polyunsaturated fatty acids that have the greatest nutritional value. The body cannot produce them on its own, which is why it is so important to supply them with food and dietary supplements [1] .
The group of omega-3 fatty acids includes:
- docosahexaenoic acid (DHA) – prevents atherosclerosis, helps stabilize blood pressure and balances hormonal balance,
- eicosapentaenoic acid (EPA) – supports the nervous system, has anti-inflammatory properties, prevents the development of type II diabetes,
- linolenic acid (ALA) - a powerful antioxidant that improves the aerobic capacity of muscles and also increases the amount of glycogen in the liver [2] .
Omega-3 fatty acids and their importance
Omega-3 acids have many beneficial properties for the body, regulating the mechanisms of homeostasis in the human body. They are especially recommended for people struggling with weakened immunity, autoimmune, neurological, cardiological diseases or low mood.
A very important issue to remember is the amount of omega-3 acids taken in relation to the omega-6 acids consumed. In an optimal system, this ratio should be a maximum of 1:5. Unfortunately, in the diet of the average Pole it is often 1:30. Too much omega-6 acids consumed inhibits the positive properties of the omega-3 acids taken, which have a huge impact on the health of the entire body.
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[1] Cholewski M, Tomczykowa M, Tomczyk M. A Comprehensive Review of Chemistry, Sources and Bioavailability of Omega-3 Fatty Acids. Nutrients. 2018 Nov 4;10(11):1662. doi: 10.3390/nu10111662. PMID: 30400360; PMCID: PMC6267444.
[2] Shahidi F, Ambigaipalan P. Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits. Annu Rev Food Sci Technol. 2018 Mar 25;9:345-381. doi: 10.1146/annurev-food-111317-095850. PMID: 29350557.
