Uncategorized, Νέα
Τα οφέλη των ωμέγα-3
Feb
Over the past two decades, several studies have demonstrated the beneficial effects of omega-3 fatty acids on our health. Regular consumption of these fatty acids is extremely important for children, adults and athletes, because they are vital for the normal functioning of the heart and coronary system, as well as the brain. Nowadays, a concept that shows that fats are bad for us, we must reduce the amount of intake, because they cause obesity and increase the levels of triglycerides in the body, is gaining more and more ground. But it’s not entirely true, it really matters what kind of fats and in what proportion we take in.
Let’s see these effects on an athlete’s life!
What are omega-3s and why are they important?
The structure of omega fatty acids consists of one or two double bonds, and the position of the bonds indicates the name of the fatty acid. Which means that the double bond of omega-3 fatty acids is in the third position, while the double bond of omega-6 fatty acids is in the sixth position.
Both omega-3 and omega-6 are essential fatty acids, but due to today’s diet we get more omega-6 fatty acids and this imbalance leads to the development of many chronic diseases.
Omega-3 fatty acids are polyunsaturated fatty acids and the best known of these are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and alpha-linolenic acid (ALA). Their regular consumption, due to their anti-inflammatory effect, can reduce the risk of many diseases, such as cardiovascular disease, Alzheimer’s and certain types of cancer. Eating fatty acids also helps in treating diabetes, high blood pressure and skin conditions. For athletes, proper intake is also critical to ensure cardiovascular health, in addition to its impact on lowering blood pressure. It is also widely used to improve lung function and prevent asthma.
How does your body get fatty acids?
The most important omega-3 fatty acids, namely EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have been part of the human diet since ancient times. They are essential fatty acids, so you need to make sure your body gets a regular supply of them.
Unfortunately nowadays the food we eat fails to meet the body’s needs for fatty acids, unless you regularly eat fish and pastured meat, which are considered the best natural sources.
Plant sources (flaxseed, walnut) also contain omega-3 fatty acids in the form of ALA (alpha-linolenic acid), but the body must convert them into EPA and DHA, which is a transformation with a fairly low level of efficiency. Therefore, it is worth relying on animal sources or dietary supplements. But it is very important not only to check the amount of omega-3 that the product contains, but also to pay attention to the ratio of EPA and DHA, because it may turn out that we need 15 to 20 capsules per day to reach the required amount.
The Mega Omega 3 softgel capsule contains EPA and DHA fatty acids in an excellent 70%, in addition it also contains vitamin E, which is an excellent antioxidant. One serving (2 capsules) contains 1000 mg of fish oil, of which 400 mg EPA and 300 mg DHA. Not only does it contain a large amount of fatty acids, but the body can absorb them very easily.
The benefits of omega-3 in the human body
1. Omega-3s are able to fight depression and anxiety
The symptoms of patients suffering from depression and anxiety also showed improvement and EPA proved to be the most effective. It reduces the level of cortisol, which is caused by stress and also has an anti-catabolic effect.
2. It reduces the fat content of the liver
In the case of non-alcoholic fatty liver disease (NAFLD), omega-3s reduce liver fat and inflammation.
3. It can improve risk factors for heart disease
Heart attack and stroke are the leading causes of death in the world now, and the researchers pointed out that in nations that consume large amounts of fish, the number of such diseases is much lower, and they also found a link with omega-3 consumption.
4. It can reduce symptoms of metabolic syndrome
Studies show that omega-3s may improve bone stiffness by increasing the amount of calcium in the bones. It also helped to reduce pain in the treatment of arthritis.6. It also plays a role in improving athletic performance
It can improve the function of the heart and lungs, but it can also lower blood pressure, and it also helped reduce the blood pressure of cyclists during training. As it improves the function of insulin receptors (increased insulin sensitivity), nutrients (glucose, fat, amino acids) can enter the cells more easily.
7. Aids post-workout regeneration
Increased omega-3 intake may also be a potential method to prevent exercise-induced muscle damage, but it may also reduce muscle damage and pain and may also improve heart and lung function and also muscle strength. The beneficial effect in most cases is due to the fact that omega-3 fatty acids are incorporated into the phospholipid bilayer of cell membranes (also in the brain and muscles), so they become more flexible and the efficiency of signal transmission for hormones is significantly improved.
8. It can also improve muscle protein synthesis
Improves mTOR protein synthesis pathways, p70S6K, contributes to increasing testosterone level (anabolic effect). This supports the regeneration of connective tissues and joints, which are regularly subjected to physical stress during daily training.
Omega Fatty Acid supplements :
https://sportfood.gr/product-category/omega-lipara-oksea/
Recommended dosage
Based on the recommendations, the recommended amount of EPA and DHA for normal function is at least 250 mg, but for maintaining normal blood triglyceride levels, 2000 mg is recommended, and for maintaining normal blood pressure, 3000 mg. Athletes will have a greater demand. Most health organizations recommend a daily combined intake of EPA and DHA of at least 250 to 500 mg, but according to the European Food Safety Authority omega-3 fatty acid supplements can be safely used up to 5000 mg daily .
Excessive use can also have negative consequences, so be aware of that as well. The blood pressure-lowering effect of omega-3s can cause problems for people with low blood pressure. In the case of patients suffering from type 2 diabetes, it increased the blood sugar level when they received a daily amount of 8 g. In the case of patients suffering from high fat sensitivity, higher intake may manifest with acid reflux, heartburn, diarrhea or bloating. Some animal experiments found that with high intake of omega-3 fatty acids, the risk of hemorrhagic stroke may increase, while other human trials showed no relationship.
Consuming large amounts spread throughout the day is recommended. Consume only cold, at room temperature. It dissolves easily if exposed to heat.
Omega-3 fatty acids are extremely important for the human body. Their regular consumption, due to their anti-inflammatory effect, can reduce the risk of many diseases, such as cardiovascular diseases, Alzheimer’s. Eating fatty acids also helps in treating diabetes and hypertension. For athletes, it plays a key role in post-workout regeneration and muscle protein synthesis.
The body is unable to produce it, so we must meet the needs of the body through nutrition. It is common in vegetable oils and marine fish.
Exceeding the usually recommended daily intake of omega-3 fatty acids of 3000 mg is not recommended, as it can have a negative impact on the body and digestive system. It is also important to pay attention to the ratio of omega-3 and omega-6 fats, because due to today’s diet the intake has moved towards omega-6.
(Πηγή: https://biotechusa.com/benefits-of-omega-3/)