Everyone should understand that different types of fats are an important part of the daily diet, and the body needs them in order to maintain health. Yes, some of the lipid compounds, if consumed excessively, can harm, lead to excess weight, but this group of substances cannot be excluded from the diet. The condition is especially dangerous if we lack essential polyunsaturated fatty acids – compounds that are indispensable for metabolism and participate in the processes of cell synthesis and renewal.
With a deficiency of these substances, serious metabolic disorders may occur, health and appearance suffer. Is it possible to identify the lack of these acids in time and how to correct the deficiency?
Elena Paretskaya, a nutritionist and nutritionist, helped us find an answer to this question.
Why do we need essential acids
The term “essential fatty acids” refers to a whole group of lipid compounds related to unsaturated fats. Compounds from the omega-3 and omega-6 classes are considered especially important. These are the so-called essential fatty acids necessary for the synthesis of cell membranes and the implementation of various metabolic processes. Some of these compounds in the body can be transformed into others, and some of them should be regularly received with food.
The following transformations are possible in the group of essential acids of the omega-3 class:
Alpha-linoleic acid can be converted to EPK (this is eicosapentaenoic acid).
It can also be transformed into DHA (or docosahexaenoic acid).
However, the amount of these acids formed in the body is low, so it is important to additionally supply them with food.
It can also be transformed into DHA (or docosahexaenoic acid).
However, the amount of these acids formed in the body is low, so it is important to additionally supply them with food.
Linoleic acid from the omega-6 group also undergoes a whole series of changes in the body. It can go to:
Gamma-linoleic acid (GLC).
Arachidonic acid (AK).
Some other options.
Compounds from the omega-3 and omega-6 classes perform a number of important functions in the body. Among the most important are:
Arachidonic acid (AK).
Some other options.
Compounds from the omega-3 and omega-6 classes perform a number of important functions in the body. Among the most important are:
- Help in generating energy for cells.
- Increased oxygen flow into the blood.
- Stimulation of hemoglobin protein synthesis, which carries oxygen into tissues.
- Participation in the transfer and metabolism of cholesterol and triglycerides, control over their level.
- Creation of new cells of nerve tissue, including the brain.
- Control of water level in the area of cell membranes.
- Correction of blood glucose level and insulin secretion.
- Implementation of anti-inflammatory effect, elimination of foci of inflammation in joints and tissues.
- Relief of asthma, reduction of the number of attacks.
- Assistance in improving the condition against the background of PMS.
- Stimulation of the immune system, reduction of the severity of allergies.
- Reduction of tissue slotness by controlling the level of water and sodium.
- Improvement of the appearance, condition of the skin, including various diseases.
- Calming effect on the nervous system, elimination of sharp emotional reactions.
What kind of food to look for fatty acids
The main option for the intake of essential fatty acids is the use of foods that are rich in these compounds. The largest number of omega-componions contains plant food, partly animal, but not all. If we talk about the intake of omega-3 compounds, the following products are the richest in them:
- Fatty sea fish (tuna, trout, salmon).
- Nuts, especially walnuts.
- Pumpkin and flax seeds.
- Vegetable oils – linseed, soy, hemp.
Omega-6 sources in food are more diverse. These are:
- Different types of oils (soybean, sunflower, red, safflower, corn).
- Different types of nuts.
- Sunflower, pumpkin, sesame seeds, etc.
Symptoms of deficiency and possible consequences
With a systematic limited intake of useful lipid compounds with food, there may be a deficiency of essential fatty acids. Severe metabolic disorders of these compounds occur rarely, mainly in young children and require a special approach to treatment. In adults, the lack of EHC is most often partial, mainly in the omega-3 class, while omega-6 or other variants of them – the seventh-ninth, usually come in sufficient or even excessive volume. But in some cases there may also be a lack of omega-6, in which specific manifestations from organs and tissues can be formed.
If it is a lack of linoleic acid from the omega-6 class, a number of changes in the body are possible:
- The appearance of a rash on the skin, which is similar to eczema.
- Thinning with hair loss, nail problems.
- Disorders in the structure of the liver and kidneys (degenerative).
- Behavioral disorders.
- Increased sweating with the development of increased thirst and dry mucous membranes.
- Long-term healing of wounds on the body.
- Tendency to frequent and long-term infections.
- Problems with fertility in men (infertility).
- Changes in joints resembling arthritis.
- Problems with blood vessels and heart.
Omega-3 deficiency, especially alpha-linolenic acid, is more common. Manifestations of deficit are largely similar, but there are also additional manifestations of deficit. These include:
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Development of memory and vision problems.
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A tingling sensation in the hands or feet.
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Violation of motor functions and coordination.
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Behavioral disorders.
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Dry skin, peeling, appearance of rashes.
Treatment and prevention
If a severe shortage of essential fatty acids is determined, the specialist may prescribe the intake of these substances in the form of capsules, while adjusting the patient’s diet and adding the main sources of these compounds to it. In addition, additional doses of essential fatty acids may be recommended for the treatment of various pathologies – from diabetes and heart problems to various forms of arthritis.