{"id":28194,"date":"2018-09-10T05:32:46","date_gmt":"2018-09-10T03:32:46","guid":{"rendered":"https:\/\/cheers.com.pl\/?p=28194"},"modified":"2023-04-26T19:30:53","modified_gmt":"2023-04-26T17:30:53","slug":"deficiency-of-omega-3-acids","status":"publish","type":"post","link":"https:\/\/cheers.com.pl\/en\/knowledge\/deficiency-of-omega-3-acids\/","title":{"rendered":"Deficiency of omega 3 acids \u2013 symptoms and causes"},"content":{"rendered":"

\"DeficiencyOmega 3 acids are one of the key ingredients of the diet, showing comprehensive health-promoting properties. Their quantity in our diet is not very high \u2013 omega 3 acids on average provide 2% of the calories in the diet. It amounts to about 1 \u2013 2 g. Just this little is enough to leave a very beneficial impact on health \u2013 and deficiency of omega 3 acids has a very negative impact on appearance and well-being. Which is why it\u2019s a good idea to take care of the right supply of it in the diet and the right supplementation.<\/p>\n

Omega 3 acids \u2013 what do we need them for?<\/h2>\n

Omega 3 acids are unsaturated fatty acids that build cell membranes and regulate their vital processes. Omega 3 conditions proper functioning of nearly every system, it regulates metabolism and hormone synthesis.<\/p>\n

The most important health-promoting properties of omega 3 acids are related to functioning of the following systems:<\/strong><\/p>\n

\u2022 circulatory system \u2013 omega 3 fatty acids<\/a> are essential for proper functioning of heart and blood vessels; they ensure efficient blood flow by inhibiting excessive platelet aggregation while also providing adequate elasticity of blood vessel walls; omega 3 acids normalize blood pressure, regulate the heart rate, normalize blood cholesterol level and minimize the risk of developing arteriosclerosis<\/p>\n

\u2022 nervous system \u2013 omega 3 slows down the aging of the brain and creation of neurodegenerative lesions, which lead to things like developing the Alzheimer disease; these unsaturated fatty acids support the learning processes, enhance concentration and memory, have a beneficial effect on blood circulation to the brain<\/p>\n

\u2022 immune system \u2013 omega 3 acids have anti-inflammatory properties, they limit development of allergies and autoimmune diseases arising from overactivity of the immune system; on top of that omega 3 supports the body in battling pathogenic microorganisms; the omega 3 acids also have a large antioxidant potential, which increases the body\u2019s protection from cancer \u2013 omega 3 can protect from prostate, breast, liver, large intestine, pancreas and stomach cancer<\/p>\n

\u2022 hormonal system \u2013 omega 3 acids have a positive influence on synthesis of steroid hormones, increasing cells\u2019 sensitivity to insulin<\/p>\n

What is more \u2013 omega 3 acids help maintain the proper body weight, while also taking care of impeccable appearance of skin, hair and nails.<\/p>\n

How much of omega 3 acids do we need?<\/h2>\n

As was already mentioned, the daily need for omega 3 acids is about 2 g a day. The most important omega 3 acids to health are the DHA docosapentaenoic acid and the EPA eicosapentaenoic acid; less significant is the ALA a-Linolenic acid. The latter omega acid allows our body to synthesize small amounts of DHA and EPA \u2013 although it\u2019s way too low. That\u2019s why one has to provide fatty acids with the diet.<\/p>\n

The daily need for unsaturated fatty acids is about 12 \u2013 18 g; this requirement covers omega 3, as well as 6 and 9 acids. Each of them is necessary for health, but the correct proportions between them have to be maintained. It is especially important to maintain the right proportions between omega 3 and omega 6<\/a>. The best ratio for these unsaturated acids is omega 6 to omega 3 proportions within the range of 2:1 \u2013 4:1. On the other hand, if we provide too much of omega 6 acids while having a small supply of omega 3 acids \u2013 then omega 6 might generate inflammations in the body.<\/p>\n

Deficiency of omega 3 acids in the diet \u2013 how to avoid it?<\/h2>\n

The cause of omega 3 acid deficiency in the body is their insufficient supply in the diet. Besides small synthesis of the DHA and EPA acids out of the ALA acid, we are unable to synthesize large amounts of omega 3 acids. Therefore in order to prevent the level of omega 3 acids in the diet from getting too low, as well as the consequences of this deficiency, it is necessary to properly balance the diet. It is not about consuming meals full of fat, though, but about providing valuable sources of unsaturated fatty acids, which have nothing to do with processed or fried foods.<\/p>\n

Omega 3 acids might be present both in plant-based and animal-based food. The greatest amounts of ALA acid are present in green vegetable leaves, rapeseed oil, linseed oil, and also flaxseed oil.<\/p>\n

The richest sources of EPA and DHA omega 3 acids are:<\/strong><\/p>\n

\u2013 oily saltwater fish (trout, cod, tuna, mackerel, sardines)
\n\u2013 seafood
\n\u2013 unrefined plant oils
\n\u2013 nuts and seeds
\n\u2013 legumes<\/p>\n

The consumption of oily saltwater fish is currently dropping, though \u2013 first because of their high prices, and on top of that \u2013 it\u2019s hard to find good quality fish, free from contaminations that are harmful to health, especially heavy metals. Another dietary mistake is low consumption of fruits, which are still perceived as a high-calorie snack \u2013 even though they contain plenty of nutrients. Another dietary habit that has to be replaced as soon as possible is using refined plant oils \u2013 these are perfect for frying, as they have a high smoking point and don\u2019t contain too many unhealthy trans fats. For cold consumption, however, cold-pressed unrefined oils should be chosen instead, as they contain plenty of vitamins, omega 3 acids and antioxidants. As a bread spread, on the other hand, one can use mashed avocado \u2013 which is a much healthier option than margarine or butter.<\/p>\n

Another effective way to replenish the supply of omega 3 acids in the body is supplementation. Capsules that contain high-quality fish oil, free from any undesirable contaminations while providing valuable omega 3 acids, is a fast and convenient way to get few hundred mg of omega 3 acids. It\u2019s a great option especially for those on a fat-free diet, and also those who are not very fond of fish. Supplementation with omega 3 acids is also recommended for everyone who cares about a balanced diet and wants to make sure that they get the right amount of omega 3 acids.<\/p>\n

The most common symptoms of omega 3 acids deficiency<\/h2>\n

How can we know that we\u2019re not getting enough of omega 3 acids? There\u2019s no need to calculate the amount of omega 3 acids provided by the diet. It\u2019s enough to observe own body \u2013 the symptoms of omega 3 acid deficiency are closely related with developing health consequences. There are noticeable problems with skin and hair \u2013 the skin is dry, there are red spots and irritations, hair loses its glow, becomes brittle and may fall out in excess.<\/p>\n

One symptom of omega 3 acid deficiency can be lowered immunity, becoming prone to infections, there may be allergies. It is possible to develop hypertension, arteriosclerosis, there are frequent losses of concentration and memory, chronic fatigue and depressive states. Another consequence is increased frequency of developing inflammations, i.e. arthritis. The omega 3 fatty acids<\/a> deficiency in children may cause delayed intellectual development.<\/p>\n

Consequences of prolonged omega 3 acid deficiency are increased frequency of getting cardiovascular, nervous and immune system disorders, as well as the risk of developing cancer. Which makes it a good idea to appreciate the health-promoting and preventive properties of the omega 3 acids and make sure to get enough of them in the diet.<\/p>","protected":false},"excerpt":{"rendered":"

Omega 3 acids are one of the key ingredients of the diet, showing comprehensive health-promoting properties. Their quantity in our diet is not very high \u2013 omega 3 acids on…<\/p>","protected":false},"author":688,"featured_media":28208,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[40],"tags":[],"class_list":["post-28194","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-knowledge"],"acf":[],"yoast_head":"\nDeficiency of omega 3 acids \u2013 symptoms and causes<\/title>\n<meta name=\"description\" content=\"A deficiency of omega 3 acids that are essential for your health - do you know the symptoms and causes? 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