Omega 3 essential fatty acid

Dietary fat is a source of energy for humans that is necessary for the proper development of the body and the maintenance of basic vital functions. Providing adequate amounts of fats (especially of plant origin) with the diet on a daily basis is extremely important, as they are a key component for the proper functioning of the skin and the nervous, immune and endocrine systems. In addition, fats enable better absorption of vitamins soluble in it (A, D, E, K) and provide the human body with essential fatty acids (EFAs), including alpha-linolenic acid (ALA) of the omega-3 family.

• ALA acid - an essential unsaturated fatty acid of the omega-3 family
• Transformation of omega-3 fatty acids in the human body
• What is the daily requirement for omega-3 fatty acids?
• Products rich in omega-3 fatty acids
• Omega-3 acids - effects on the human body

ALA acid - an essential unsaturated fatty acid of the omega-3 family

As mentioned earlier, alpha-linolenic acid belongs to the group of essential fatty acids and must therefore be supplied on an ongoing basis with food, as the human body does not have the ability to produce it on its own. Alpha-linolenic acid is an eighteen-carbon compound with three double bonds, which is a precursor of polyunsaturated fatty acids belonging to the omega-3 family. In addition to alpha-linolenic acid, the most important long-chain omega-3 polyunsaturated fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Transformation of omega-3 fatty acids in the human body

As a result of the activity of enzymes such as delta-5-desaturase, delta-6-desaturase and elongase , numerous transformations take place in the human body, resulting in the formation of EPA, DPA (docosapentaenoic acid) and DHA acid from ALA. Although the human body can independently produce long-chain polyunsaturated fatty acids EPA and DHA from ALA, the efficiency of converting ALA to EPA and DHA is generally low. According to the professional literature, the efficiency of ALA to EPA conversion in men ranges from 0.3 to 8%, and up to 21% in women. While the range of conversion of ALA to DHA in men is not even 1%, while in women it can be up to 9%, which is explained by the higher demand for DHA in women during pregnancy and lactation. For this reason, special attention should be paid not only to an adequate dietary supply of ALA acid, but also EPA and DHA acids.

What is the daily requirement for omega-3 fatty acids?

According to the current dietary standards for the Polish population developed by the National Institute of Public Health - National Institute of Hygiene, the daily requirement for omega-3 polyunsaturated fatty acids for children and adolescents and adults at the level of sufficient intake (AI) is as follows:

• EPA and DHA acids: 250 mg (total) - 2 servings of fish per week, including.
  once an oily species (e.g., salmon, rainbow trout or mackerel
  Atlantic). Pregnant and breastfeeding women 250 mg EPA + from
  100 to 200 mg DHA.
• Alpha-linolenic acid (ALA) - 0.5% of total energy in a daily ration
  diet (i.e., 10 kcal for a diet with a caloric level of
  2000 kcal).

Products rich in omega-3 fatty acids

Foods such as flaxseed, chia seeds, hemp seeds, walnuts, flaxseed oil, cold-pressed canola oil, soybean oil, wheat germ oil, good-quality soft margarines and dry soybeans have the highest content of alpha-linolenic acid. On the other hand, the highest amounts of EPA and DHA fatty acids are found in fatty fish species (including: salmon, herring, Atlantic mackerel, sardines, anchovies, sprat, rainbow trout), seafood (e.g., shrimp, oysters, clams), marine algae and oils from the microalgae Schizochytrium sp., cod liver oil (tranie) and Antarctic krill oil.

Omega-3 acids - effects on the human body

It is now well known that omega-3 polyunsaturated fatty acids have beneficial effects on the cardiovascular, nervous, immune, endocrine and skeletal-muscular systems. Among the greatest health benefits of adequate intake of long-chain omega-3 polyunsaturated fatty acids are usually mentioned:

• prevention of preterm birth (before the 34th week of pregnancy),
• lowering the risk of perinatal neonatal death,
• normal development of the nervous system and cognitive function, and the organ of
  vision in infants and young children,
• reduction of symptoms of attention deficit hyperactivity disorder
  attention deficit hyperactivity disorder (ADHD),
• reducing the risk of developing metabolic syndrome,
• improvement of insulin sensitivity of tissues,
• a decrease in the risk of the onset of cardiovascular disease,
• reduction in inflammation,
• improvement of male semen quality,
• lowering the risk of dry eye syndrome,
• reducing the risk of developing depression and affective disorder
  bipolar,
• improvement of cognitive functions (especially memory),
• increase in feelings of satiety,
• improving the body's post-exercise recovery,
• lowering the risk of sports injury,
• improvement of physical performance.

ALA acid - the effect of an essential fatty acid of the omega-3 family on human health

Current research suggests that higher dietary intake of ALA may reduce the risk of polyvascular coronary heart disease by 9% and coronary heart disease mortality by 15%. The results of a recent meta-analysis including 34 prospective cohort studies with a total participation of more than 650,000 people showed that dietary ALA intake reduces the risk of cardiovascular death by 10%, and each additional increase in ALA intake of 0.5% of total energy in the daily ration was associated with a 5% lower risk of cardiovascular mortality. It has been suggested that alpha-linolenic acid may protect against the development of cardiovascular disease due to its anti-inflammatory properties. However, some evidence also suggests that too high an intake of ALA may lead to increased oxidative stress in the body's tissues and an increased risk of cancer mortality. So it turns out that more is not always better. As Paracelsus, called the father of modern medicine, said, "Everything is poison and nothing is poison, for only the dose makes the poison."

Sources:

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  relationship between dietary intake of α-linolenic acid and risk of
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• Jarosz M., Rychlik E., Stoś K. et al: Nutrition standards for the population of
  Poland and their application. National Institute of Public Health - National Institute of Hygiene, 2020.
• Naghshi S, Aune D, Beyene J, et al: Dietary intake and biomarkers of
  alpha linolenic acid and risk of all cause, cardiovascular, and
  cancer mortality: systematic review and dose-response meta-analysis
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