Is enough Omega-n-Fatty Acids really the key?

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Oktober 2015flo_admin CategorY Neuigkeiten Related Video Share this Post Vortag beim Stuttgarter Sportkongress Reading Time: 4 Minutes flo_admin Everyone should have heard of omega fatty acids. The numbers 3 and 6 buzzes through our minds like a magic formula regarding the positive effects of eating fish, nuts, and oils. Few people know that Omega-n fatty acids are also found in fruits and vegetables (the n stands for 3 or 6). So, dear reader, I am already advocating a diverse, colorful, and varied diet! PolyUnsaturated Fatty Acids (PUFAs) have countless positive effects on our health. However, anyone who assumes that a high quantity of Omega-3 and Omega-6 is important is mistaken. It is now known that the ratio between them is the decisive criterion and (among other things for healthy heart and brain function) crucial. Looking for less stress? Omega-3 supports you Omega-3 is one of the essential components of our body and is vital for our organism. As our body is not able to produce these compounds itself, it must be supplied with them through our food. Omega-3 fatty acids are divided into four types of compounds: ALA (Alpha-Linolenic Acid) DPA (DocosaPentaenoic Acid) EPA (EicosaPentaenoic Acid) DHA (DocosaHexaenoic Acid) Every food rich in omega-3 compounds has a different content of these four fatty acids. EPA and DHA are important components of the cell membranes (protective covering of our body cells) of the brain and muscles. Stress (physiological, and psychological) leads to inflammations in the body, which attacks and can destroy the body’s cells (through so-called free radicals). With an intact, strengthened cell membrane and less inflammation, our body is much more resistant and energy-saving (keyword: reinforce the immune system). ALA ensures that free radicals are bound and thus prophylactically reduces stress in us. From ALA to EPA via DPA to DHA – sounds like the next party hit? 🙂 We now know that our body can produce EPA and DHA from ALA (mainly found in plants). However, this conversion only takes place in very small quantities and is blocked by a high intake of Omega-6 (more on this later in the text). DHA can also be produced from EPA by transforming it into DPA. So we can see that our metabolism ensures an optimal supply of Omega-3 fatty acids, depending on our needs and provided we have a sufficient supply. Creating good inflammation with Omega-6 and intense sport The Omega-n Fatty acids differ in the type of chemical structure. In the case of Omega-6, one type (arachidonic acid) causes the production of certain hormones that promote inflammation. In principle, inflammation is not a bad thing (it is even deliberately provoked by sport) and ensures that important adaptation processes are triggered in us. For example, defective, old, and damaged cells are renewed. However, Paracelsus also applies here: “The dosage alone makes it so a thing is not a poison.” If we look at our Western diet, we see that omega-6 has the upper hand, as it is mainly found in animal products (meat products, butter, eggs). This is not a bad thing at first, but the additional consumption of saturated fatty acids leads to oversaturation in our body and too much fat throws our metabolism out of balance, hinders important metabolic processes in us, and thus causes constant stress. It also leads to an accumulation of fat cells, which can result in weight gain. Don’t lose sight of the optimum Omega-3/Omega-6 ratio Having arrived here, it should now be clear to us that we need both Omega-3 and Omega-6 and must obtain them from our diet. We should also now be aware that in most cases we have an excess of the latter. The key question is: what should the ratio of the two PUFAs be to be as effective as possible? In recent years, recommendations have focused on a ratio of 1:1 (preferably 5:1) in favor of omega-3. This is in line with the dietary habits of our evolutionary history, whereby foods rich in Omega-3 (fatty cold-water fish) have been less central to our daily diet for some time. This results in an unfavorable ratio of 1:20 on average. An optimal ratio can therefore be achieved in two ways: Increasing foods rich in Omega-3 Reduction of Omega-6-rich foods Expert Advice Do the test – from the comfort of your sofa (an index value of 8 – 11 is optimal). The test kit can be found in the product recommendations. Increase your daily intake of Omega-3 fatty acids: min. 250 to 300mg EPA/DPA (more EPA than DPA!) mainly from animal foods (fatty fish; twice a week 100g is sufficient; e.g. salmon, mackerel, herring & tuna). min. 1.5g ALA mainly from plant-based foods (a handful of walnuts, a tablespoon of linseed oil). Reduce daily intake of Omega-6 fatty acids (especially carrots, sunflower oil, sunflower seeds, almonds, meat and sausages) Product Recommendations Omega-3 Index Test: Cerascreen – HS-Omega-3-Index Test Omega-3-Fish Oil:  EU: Sanct Bernhard Omega-3 Fish Oil, 400 Units CH: Omega-3 (120 Units) by Bodylab24 References Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10). Gammone MA, Riccioni G, Parrinello G, D’Orazio N. Omega-3 Polyunsaturated Fatty Acids: