Omega-3 fatty acids are irreplaceable for the proper functioning of the entire body. They not only affect the better functioning of the cardiovascular system, digestion or allergies, but are extremely important for the entire nervous system because it consists of up to 60% of fats! Thanks to this, an adequate supply of Omega-3 acid promotes, among others balance in maintaining the mood.
What other properties do Omega-3 fatty acids have? What exactly are they? Is it worth supplementing them?
Omega-3 fatty acids - what are they?
Omega-3 fatty acids belong to the group of so-called unsaturated fatty acids. They include acid:
- linolenic acid (ALA) – improves concentration, increases resistance to stress and improves overall muscle efficiency. It is a powerful antioxidant;
- eicosapentaene (EPA) – has anti-inflammatory properties and lowers LDL cholesterol (the so-called “bad”);
- docosahexaenoic (DHA) – is almost the most important for the proper functioning and development of the entire nervous system. Its additional supplementation is recommended during pregnancy to ensure the proper development of the structures of the shaping organism. It improves blood circulation in the brain, which increases its concentration and efficiency, increases immunity, improves eyesight and the functioning of the entire body.
Omega-6 fatty acids also belong to the unsaturated fatty acids. Both types of acids should be supplied in a suitable ratio.
What should be the ratio of Omega-6 fatty acids to Omega-3 fatty acids?
The appropriate proportion of Omega-3 and Omega-6 acids is 1:2 or even 1:6, respectively. Omega-3 fatty acids are not produced in the body, so they must always be supplied from outside.
It is worth enriching your diet with natural sources of Omega-3 and Omega-6 fatty acids, mainly fish. If it is not possible to supplement the appropriate amount of fatty acids with the diet, then additional supplementation should be used. It is also recommended for people who work intensively mentally.
Can Omega-3 fatty acids help with depression?
Omega-3 acids have a significant impact on the work of the entire nervous system, and thus contribute to the proper functioning of neurons or the regulation of mood disorders.
Due to the strong connection of these acids with the nervous system, it was started to investigate whether omega-3 acids could help in the treatment of mood disorders, especially depression.
According to research, it turns out that supplementation with omega-3 fatty acids can be helpful in relieving symptoms of depression. Importantly, taking supplements without taking medications at the same time is not effective. Omega-3 acids only support the action of the basic drug.
Acids can therefore help to ease the symptoms of depression faster. It may also be influenced by the fact that these acids have strong anti-inflammatory and antioxidant properties, and sometimes mood disorders are caused by the excessive presence of free radicals.
Omega-3 fatty acids and the work of the brain
Omega-3 acids are especially important in the case of people who work intensively mentally. This may be related to work or a temporary situation, such as preparing for exams.
Omega-3 fatty acids positively affect the improvement of cognitive functions, therefore they are irreplaceable during such effort.
Omega-3 fatty acids improve concentration and speed of thinking, make it easier to focus and increase attention. They improve planning and organizing processes.
Why is it worth supplementing with omega-3 fatty acids?
Omega-3 fatty acids provide everything necessary for the proper functioning of the nervous system. They improve cognitive functions, have antioxidant properties, reducing, among others, risk of dementia or Alzheimer’s disease and help to alleviate the symptoms of depression.
Besides, Omega-3 fatty acids:
- improve the work of the circulatory system,
- lower the so-called bad cholesterol,
- reduce the risk of visual impairment and its defects,
- they act prophylactically in the case of atherosclerosis (they prevent the formation of blockages),
- soothe rheumatic pains and reduce the risk of rheumatoid arthritis,
- support the treatment of allergies,
- strengthen bones,
- increase the overall immunity of the body,
- reduce the risk of heart attack and its arrhythmia.
If you want to eat in a balanced way and have a comprehensive diet, including, among others, the right proportion of Omega-3 and Omega-6 fatty acids, consult our dietician.
Thanks to this, you will be sure that the meals you eat every day fully complement your needs. If necessary, a dietician will recommend additional supplementation of Omega-3 acids. It all depends on the needs of your body.