What is Omega 3
Omega 3 polyunsaturated fatty acids (PUFA) are a group of polyunsaturated fatty acids, mainly including α- Linolenic acid (ALA), eicosapentaenoic acid (EPA), stearic acid (SDA), docosapentaenoic acid (DPA) and docosahexaenoic acid (DHA).
The oil containing omega 3 fatty acids or some of them mainly comes from some plant sources, as well as marine, algal, and single-cell sources.
The most important omega-3, such as EPA and DHA, are found in the body fat of fatty fish, the liver of white lean fish, and the blubber of marine mammals.
Why do we need to supplement the omega-3
Omega-3 is an essential fatty acid. The human body cannot synthesize it itself and must ingest it through diet. And it is very important for many physiological functions of the human body.
Fatty acids can be divided into saturated fat, monounsaturated fat, and polyunsaturated fat according to the degree of carbon chain saturation. Omega-3 belongs to polyunsaturated fatty acids (PUFA). Because the double bond is on the third carbon atom, it is called omega-3.
DHA promotes brain health
DHA has a wide range of neuroprotective effects through a variety of anti-inflammatory mechanisms. The existing evidence shows that eating more fish or supplementing omega-3 (mainly DHA) can help the early brain development of infants, reduce the risk of cognitive impairment in old age, and may have a beneficial impact on neuropsychiatric diseases.
For early infancy: omega-3 is critical to the growth and development of the baby's brain. DHA accounts for 40% of the polyunsaturated fatty acids in the brain and 60% of the polyunsaturated fatty acids in the retina of the eye. As a result, infants fed DHA-fortified formula had better vision than infants without formula.
For the elderly: increased DHA intake is associated with reduced age-related intellectual decline and risk of Alzheimer's disease.
Action mechanism
1. It can promote the excretion of neutral or acidic cholesterol from the feces, inhibit the synthesis of lipids and lipoprotein in the liver, reduce cholesterol, triglycerides, low-density lipoprotein (LDL), very low-density lipoprotein (VLDL) in the plasma, and increase high-density lipoprotein (HDL).
2. Participate in arachidonic acid metabolism. To produce prostaglandin compounds PGI3 and TXA3. The metabolites of arachidonic acid are prostacyclin (PGI2) and thromboxane (TXA2); PGI2 can relax blood vessels, prevent platelet aggregation, and prevent thrombosis; TXA2 can cause vasospasm, promote platelet aggregation and thrombosis. PGI3 has the same effect as PGI2; However, TXA3 does not play the role of TXA2. Therefore, EPA and DHA have vasodilators, antiplatelet aggregation, and antithrombotic effects. It can be used for cardiovascular diseases such as hyperlipoproteinemia, atherosclerosis, and coronary heart disease.
Research History
1. Since the 1970s, scientists found that Eskimos living in Newfoundland, Canada, rarely suffered from cardiovascular diseases, people began to gradually deepen their research on OMEGA 3 unsaturated fatty acids. Scientists from all countries have invested in the study of OMEGA 3 unsaturated fatty acids. More than 15000 research reports show that OMEGA-3 unsaturated fatty acids have the characteristics of anti-inflammatory, antithrombotic, antiarrhythmic, blood lipid-lowering, and vasodilation.
2. According to the recommendation on edible oils issued by FAO in October 1993, as essential fatty acids, OMEGA-3 and OMEGA-6 unsaturated fatty acids play an important role in cell membrane structure and are also precursors of eicosanoids (arachidonic acids). Different eicosanes have different effects, usually in the opposite direction, such as on smooth muscle cells, platelet aggregation, vascular parameters, inflammation, and the immune system. Because they compete for the same enzyme and have different biological functions, it is important to maintain the balance between OMEGA-3 and OMEGA-6 in the diet.
3. The recommendation of FAO on the intake of essential fatty acids is that the ratio of OMEGA 6 to OMEGA 3 in the diet should be 5:1 to 10:1, and individuals over 10:1 should take more food rich in OMEGA 3, such as green leafy vegetables, legumes, fish and other seafood. Special attention should be paid to ensuring adequate intake of essential fatty acids during pregnancy and lactation to meet the needs of fetal and infant development.
4. Many studies have shown that the consumption of foods with long-chain OMEGA-3 unsaturated fatty acids, eicosapentaenoic acid (EPA), and DHA (such as fatty fish) is related to the reduction of the risk of coronary heart disease. Research shows that essential fatty acids are very important for the growth and development of fetuses and infants, especially for the development of brain and vision. During pregnancy, well-nourished women deposit about 2.2 grams of essential fatty acids in their mother's and baby's tissues every day.
5. In 2004, the National Food and Drug Administration (FDA) announced that "OMEGA-3 unsaturated fatty acid is a qualified healthy food, which can reduce the risk of coronary heart disease".
