Omega-3 anti-inflammatory action may increase from dark green leafy vegetables

Taking Omega-3 while simultaneously eating a diet rich in dark green leafy vegetables increases the concentration of the essential fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in red blood cell membranes. Therefore, for more effective supplementation, a specific dietary regimen can be combined with certain doses of Omega-3 in the future. 

This interesting discovery, published in the pages of the Journal of Nutrition, was made by researchers at the University of California and the USDA's Agricoltural Research Service in Beltsville, USA.

Fatty acids and green leafy vegetables, a beneficial mix for health

Omega-3 EPA and DHA are components of cell membranes, to which they impart fluidity, an indispensable characteristic for cellular processes such as movement, division and growth. In red blood cells, the level of EPA and DHA in the membrane is quantified by what is known as the Omega-3 Index, which is expressed as the percentage of Omega-3s out of total fatty acids.According to researchers, to achieve an Omega-3 Index of 8 percent, considered ideal for maintaining health, it would suffice to consume about 70 g per day of dark green leafy vegetables. A group of the vegetables to which belong, among others, spinach and broccoli and romaine lettuce. All these foods are characterized by their high content of vitamins, fiber and antioxidants such as polyphenols

Effect of diet on omega-3 efficacy

The research involved 83 Americans of African descent, who were randomly divided into two groups; one group received 2 g of Omega-3, the other a placebo. Each also filled out a special questionnaire to report the diet they followed. After six weeks of daily treatment, the amount of DHA and EPA present in red blood cell membranes was analyzed for each subject. The results showed that among the Omega-3 treated subjects, those who had consumed a lot of green leafy vegetables were more sensitive to the supplement. In fact, their erythrocyte membranes showed a higher concentration of fatty acids than the others.

The protective action of foods of plant origin.

According to scholars, the association between vegetable consumption and Omega-3 efficacy could be due to certain properties of vegetables. The consumption of fruits and vegetables in fact reduces oxidative stress and thus the oxidation of lipids.The low intake of green leafy vegetables could therefore promote peroxidation and reduce the availability of Omega-3 to become components of erythrocyte membranes Scientists have also indicated that lipid metabolism is also affected by intestinal bacterial flora, the composition of which is influenced by the amount of fiber and polyphenols ingested. These hypotheses therefore suggest that dark green leafy vegetables may act by modifying the composition of the gut microbiota and Omega-3 metabolism. In any case, further studies will need to confirm these interactions and clarify the role that individual response has on the efficacy of supplementation

Source: O'Sullivan A, Armstrong P, Schuster GU, Pedersen TL, Allayee H, Stephensen CB, Newman JW. "Habitual Diets Rich in Dark-Green Vegetables Are Associated with an Increased Response to ω-3 Fatty Acid Supplementation in Americans of African Ancestry." J Nutr. 2013 Nov 20.