Omega-3 fatty acids: what they are
Omega-3s are essential fatty acids. This definition indicates that although they are essential substances for the proper functioning of the body and its maintenance in health, they cannot be synthesized by human cells.
The only way to ensure that the body has the Omega-3s it needs is to introduce them through the diet.
Omega-3 fatty acids that can be introduced through diet are 3:
- alpha-linolenic acid (ALA)
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
While the former is of plant origin,EPA and DHA (also known as n-3 HUFA) are found in saltwater fish and microalgae.
Precisely n-3 HUFAs are the forms of Omega-3 best utilized by the human body and most clinically important. They can reduce inflammatory phenomena as well as decrease the risk of developing chronic diseases, such as cardiovascular disorders and arthritis.
EPA and DHA are present in high concentrations in the brain, where they play a very important role in ensuring cognitive function and regulating behavior.
The results of numerous studies indicate that n-3 HUFA deficiency in pregnancy increases the risk that the baby may develop nerve and vision disorders.
The balance between Omega-3 and Omega-6
Omega-3s are not the only essential fatty acids. These molecules belong to the class of polyunsaturated fatty acids (PUFAs), in which another family of essential fatty acids also falls: omega-6s.
A proper balance of Omega-3 and Omega-6 is essential for proper brain function, normal body growth and development as well as good health in general.
Maintaining a perfect balance in the diet between the two types of fatty acids is essential. In fact, Omega-3 and Omega-6 have contrasting effects.
While the former help reduce inflammatory phenomena, the latter tend to promote them. Consequently, an imbalance in the balance between these essential fatty acids can have harmful effects.
Conversely, adequate dietary intake can help maintain one's health, if not even improve it.
A healthy diet should include 1 to 3 times more Omega-6 than Omega-3 levels.
However, the typical modern Western diet contains, on average, 20 times more Omega-6 than Omega-3. Experts say this imbalance may underlie the increasing incidence of inflammatory-type disorders in industrialized countries.
Help from the Mediterranean diet
The ideal solution to ensure the introduction of the correct proportion of Omega-3 and Omega-6 seems to be the Mediterranean diet. In fact, many studies have found that those who follow this type of diet are less likely to develop heart disease.
So go for vegetables, fish and seafood, fruits, legumes, whole grains, extra virgin olive oil and moderate wine consumption.