Introduction
Why are omega-3 fatty acids so important to us? These are substances that are essential for the human organism, i.e. indispensable. In other words, our body cannot make them, so they must be consumed in the diet.
And what are omega-3 fatty acids helpful for?
It has an anti-inflammatory effect.
They contribute to the proper functioning and development of the brain, as well as to the normal state of our vision.
They support our immunity.
It has a preventive effect against cardiovascular diseases and the development of Alzheimer's disease.
They can also be helpful in maintaining normal blood pressure.
Positive effect against aging.
Can a sufficient content of omega-3 fatty acids be "eaten"?
One of the most important sources of omega-3 fatty acids (PUFA) are so-called fatty fish. These are, for example, salmon, sardines, mackerel or tuna. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are hidden under the name omega-3 fatty acids (PUFA) . In the case of omega-3 fatty acids, getting enough can be a real challenge for many consumers. The problem lies mainly in the fact that omega-3 fatty acids are often insufficiently contained in our diet. On the contrary, the content of omega-6 fatty acids, which we have in excess in our diet, prevails. It is quite difficult to balance this ratio, even if we add to this the frequent dislike of fish and seafood and their frequency on the plate. The authors of the DiNicolantonio 2020 study state that even 100 years ago the ratio of omega-6 / omega-3 fatty acids was around 4:1. However, nowadays this ratio is up to 20 times higher in the Western style of eating in favor of omega-6 fatty acids. The reason may also be the increased consumption of so-called ultra-processed foods.
It is definitely worth mentioning here that things will be different for the coastal states and people in the Czech Republic, as residents of a landlocked country, will be different. In the Czech Republic, fish is not traditionally found on the plate to such an extent (apart from festive carp).
In the Czech Republic, the total consumption of fish is still at a low level. In the long term, it ranges around 5-6 kg per person/year. A number of experts state that the consumption of fish per person per year should be around 17 kg. If we look at Spain, for example, this value is around 57 kg, which is quite a significant difference.
What is the conclusion?
Getting enough omega-3 fatty acids in your daily diet can be quite a challenge. If one adds to this the availability and price of fish, together with the frequent reluctance of many consumers to consume fish, then it is definitely worth considering an appropriately chosen supplementation of omega-3 fatty acids. In addition, these are substances that our body cannot produce by itself and is dependent on their intake from the diet.
By: Vendula Popelková, Ph.D. Chemistry and Food Technology, Ecotrophology
References:
DiNicolantonio, J. J., & O’Keefe, J. (2020). The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of inflammatory cytokine storms. Missouri medicine, 117(6), 539.
Lavie, C. J., et al. 2009: Omega-3 polyunsaturated fatty acids and cardiovascular diseases. Journal of the American College of Cardiology, 54.7: 585-594.
Scientific Opinion on the Tolerable Upper Intake Level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA). In: EFSA [online]. [cit. 2021-04-23]. Dostupné z: https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2012.2815
Shahidi, F., & Ambigaipalan, P. (2018). Omega-3 polyunsaturated fatty acids and their health benefits. Annual review of food science and technology, 9(1), 345-381.
Simopoulos, A. P. 2003: Importance of the ratio of omega-6/omega-3 essential fatty acids: evolutionary aspects. In: Omega-6/omega-3 essential fatty acid ratio: The scientific evidence. Karger Publishers,. p. 1-22.
Wall, R., et al. 2010: Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutrition reviews, 68.5: 280-289.
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