How much Omega-3 does your fish contain?
We often try to prevent disease by avoiding fat. But there are also ‘good’ fats such as Omega-3 fats that have hidden properties that are beneficial to our health. So by putting fatty fish on the table, we are putting a protective shield around ourselves.
Identifying them
Omega-3 is a fatty acid that belongs to the ‘good’ polyunsaturated fats and is divided into 2 categories:
➜ In alpha-linolenic acid (ALA), which we find in plant foods, such as flaxseed and broccoli.
➜ In eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), contained in fish and seafood.
The difference between them is that EPA and DHA are ingested directly from the foods that contain them, while alpha-linolenic acid (ALA) is converted into EPA and DHA in our body.
Protecting the heart
Omega-3 fatty acids, namely EPA and DHA, have been linked to cardiovascular health thanks to their antithrombotic activity. Research by scientists from the Department of Cardiology of Denmark’s Aalborg University, published in 2010, showed that men who consumed a lot of fish rich in Omega-3 fatty acids had a 27% lower chance of developing an infarction. In fact, the European Food Safety Authority (EFSA) proposed in a 2009 opinion that 250mg of long-chain Omega-3 fatty acids (EPA and DHA) per day should be recommended on food labels, which, according to most research findings, appears to be beneficial for the cardiovascular health of healthy individuals. In addition, clinical studies have shown that the intake of EPA and DHA can reduce the incidence of heart failure and that complementary administration of medicinal doses can prolong life expectancy in patients with diagnosed heart failure, preventing further cardiac events from occurring.
Blood pressure adjustment
Omega-3 fatty acids appear to be related to blood pressure as well. Results of the ‘International Study on Macro-and Micronutrients and Hypertension’, which compared the dietary intake of Omega-3 fats and the blood pressure of 4,680 men and women, aged 40-59 years, showed that people who consumed greater amounts of these fatty acids than the average showed a decrease of approximately 0,5 mmHg in both systolic and diastolic pressure.
Lipid profile improvement
A recent study has shown that the consumption of Omega-3 fatty acids may contribute to the reduction of triglycerides in the blood by up to 25% in healthy subjects and by up to 50% in people with hypertriglyceridemia. In fact, the latest recommendations of the European Society of Cardiology and the European Society of Atherosclerosis for the management of dyslipidemias, is the daily consumption of 2-3g of Omega-3 fatty acids in people with hypertriglyceridemia, aimed at reducing triglycerides.
Better mood
Omega-3 fatty acids are a key structural component of nerve cells, so they are also associated with brain function. According to research, Omega-3 from fish oils appear to be able to delay the decline in cognitive function that occurs in the elderly, while recent meta-analysis showed that the intake of these fatty acids acts beneficially against the symptoms of depression.
Eye health
In recent years the discovery of neuroprotectin D1 (NPD1) has come to highlight the valuable role of Omega-3 in eye health as well.
Neuroprotectin is a lipid messenger produced, depending on demand, by DHA whenever cell survival is compromised. It is synthesised by retinal pigmentary epithelial cells, promoting homeostasis of photoreceptor-pigmentary epithelial cells through modulation of multi-signaling pathways. The synthesis of neuroprotectin depends on the availability of DHA in certain groups of phospholipids.
Anti-tumour action
Studies also attribute anti-cancer properties to Omega-3 fatty acids, linking their systematic consumption with protection against colon, breast and prostate cancer. According to a recent meta-analysis by the Department of Urology of McGill University in Montreal, Canada, people who systematically consume Omega-3 fatty acids show 63% reduced mortality from prostate cancer.
Reduction of pain and inflammation
In addition, the intake of these fatty acids has been associated in several studies with a reduction of symptoms in cases of inflammation, such as rheumatoid arthritis, but also a reduction in pain in inflammatory bowel diseases and in cases of dysmenorrhea.
Hundreds of studies that have been done in relation to the benefits of eating fish, show that it is a very beneficial food for humans, regardless of age.
As we have seen above, fish contain one of the two families of essential fatty acids that the body is unable to produce on its own, the Omega-3 group. The interest has been huge in recent years in this type of fat, unlike saturated fats that are blamed for the increase of lipids in the blood and infamous for their harmful action on the human body, the Omega-3 fats contained in fish protect and contribute, as we have seen, to the prevention and control of many diseases of Western civilization.
These positive effects of fish fat were shown after a series of experimental studies, where it was also found that polyunsaturated fats, mainly Omega-3 fatty acids, are beneficial against thromboses and contribute to the development, proper functioning of the nervous system, good skin health, normal brain development of infants, etc. They are vital for the maintenance of healthy cell membranes, for the transport of fats inside the body and play an important role in the regulation of many cellular processes that are associated with lipid metabolism, atherosclerosis and inflammation.
The Mayo Clinic recommends consuming fish at least three times a week and in particular types of fish that have large amounts of Omega-3 fatty acids. Higher levels of Omega-3 fatty acids are generally found in ‘fatty’ fish, such as Sea Bass, Herring, Bream, Mackerel, Salmon, Sardines and Anchovies.
Although the recommended daily intake of Omega-3 has not been completely defined, most American and European scientists talk about consuming 0.5 to 2 grams of Omega-3 fatty acids per day.
In addition to our health, eating fish is also good for our appearance, because it helps with having healthy teeth and, by extension, a bright smile. In a recent survey, people with a history of gingivitis had their normal diet monitored and it was found that after making adjustments for age and other factors, participants who had the largest amounts of DHA in their diet had a 22% lower chance of developing gum disease than those who consumed less DHA.
Fish in the diet can add years to your life as well, especially when they are rich in fat and Omega-3, according to recent research by American scientists. In particular, it reduces the risk of death generally by 25% and especially from heart disease by 35%.
Researchers at the Harvard University School of Public Health, led by Professor of Epidemiology Dariush Mozaffarian, found that those elderly people having larger amounts of Omega-3 fatty acids in their blood, live an average of 2.2 years longer than those who have the lower levels of Omega-3 in their blood.
As part of the research, the scientists studied data of about 2,700 people over 65 years of age over a period of 16 years and recorded the blood counts of Omega-3 levels in their blood. As research has shown, in particular one of the Omega-3 acids, DHA, reduces more than the others the risk of death from heart disease by up to 45%, while DPA reduces the risk of death from a stroke. Finally, EPA reduces the risk of non-fatal infarction.
Overall, it was found, the seniors in the study who had the highest levels of all three of the above Omega-3 acids, faced a 27% lower risk of death from any cause.
The study highlights the specific importance of fatty acids in reducing mortality in general and cardiovascular health in particular.
In general, all the scientific community agrees that fish is the elixir of life.
Πηγές: Doctor’s Formulas, Medinovagr, Mednutrition, iefimerida.gr, vitagr
