PUFA and omega fats: their meaning and impact on the body

Every day our body needs various components – food nutrients, vitamins, minerals and biologically active compounds that are involved in metabolic processes. But if the body can store or synthesize some of the necessary substances itself, then everything is complicated with regard to omega-3 polyunsaturated fatty acids (abbreviated as PUFA). They are actively spent on the needs of the body, but the body does not know how to synthesize them, so they must come with food.

Meanwhile, these omega fats belong to the category of irreplaceable, and according to the domestic recommendations of the Ministry of Health of the Russian Federation should come in the amount of 800 to 1600 mg per day. But the usual diet of most of us does not cover the needs for this compound, sometimes we get much less necessary fat compounds, which is why the metabolism suffers. Why are omega PUFAs so important, which of them are the most scarce and how can they be obtained?

What is omega PUZHK

Many people, if they hear the word “fat” in the name, almost automatically classify these compounds as harmful. Fats are associated with excess weight, figure and health problems, but not all of them are dangerous. Moreover, the exclusion of fats from the diet is harmful to metabolism, but the body requires the correct ratio of fats, the intake of special lipid compounds – especially omega fatty acids of class 3, 6 and 9. These compounds are necessary for building cells and participating in serious processes inside the body.

Harmful and healthy fats, excess

Lipids or a more understandable name for us – fats, are referred to as indispensable compounds for the body. This is due to the fact that their molecules form the basis of the membrane of any cell, without fats, the organs and systems of the body will not be able to fully work. In addition, some fat-soluble vitamins can be absorbed only if lipids are present in food.

Due to fats, we feel satiety for a long time, they support the stable functioning of the gastrointestinal tract, help in the production of a sufficient level of hormones, maintain the healthy condition of the skin, hair and nails.

The most harmful to the body are hydrogenated or trans fats, which are poorly absorbed, destroy the digestive organs, harm the heart and blood vessels. When planning a diet, it is worth giving preference to unsaturated fats, as they are also a source of the most important compounds – omega 3 fatty acids.

Omega fatty acids, 3-6-9

Unsaturated fats, and in particular fatty acids, should come daily with food, as this is the basis for the synthesis of cell biomembranes and lipid compounds necessary for humans. Omega fatty acids, which the body cannot synthesize itself, are especially important. Without them, the full functioning of organs and tissues is impossible – this is the omega-3 group. Their main source is fatty fish and seafood, as well as partially vegetable oils, seeds, nuts, soybeans.

The group of omega-class PUFAs differs in the structure of compounds, they are divided into several categories:

These are monounsaturated with only one double bond between carbon atoms. This group includes omega 9 fatty acids.
Polyunsaturated PUFS with the presence of several double bonds between neighboring carbon atoms. This group includes two classes – omega 6 fatty acids and omega 3 PUFA.

The figures show the place where the unsaturated bonds of carbon atoms are located. There is also a little-studied group of omega-7, but so far the data on their role in the body is contradictory.

The biological role of omega PUFA

It is difficult to overestimate the biological role of unsaturated omega acids for our body. They perform numerous functions:

Strengthening the activity of the immune system, full-fledged work of the humoral and cellular link of immunity.
Preservation of sharp vision, prevention of age-related changes.
Maintaining brain activity, preserving cognitive functions, memory, improving concentration.
Increasing resistance to physical and emotional stress.
Protection of the skin from damage, improvement of appearance, stimulation of hair and nail growth.
Maintaining a balance between “bad” and “good” cholesterol, helping to prevent atherosclerosis.
Assistance in the fight against excess weight, normalization of metabolic processes.
Stimulation of fat burning and muscle mass gain during active training, increasing stress endurance, equalization of blood pressure levels.

Types of omega-3 pnzhk

The omega-3 PUFA group should contain the three most important compounds that the body especially needs. These are:

ALC or alpha-linoleic acid in decoding.
DHA or docosahexaenoic acid.
EPC or eicosapentaenoic acid.

It is these substances that are necessary for cell renewal, biomembrane synthesis and maintenance of optimal metabolism.

Can there be an excess?

If there is a lot of information about the lack of omega-3 in the network, there is little data in terms of how the excess of omega acids affects. Meanwhile, many people, fond of supplements, can get an excessively large amount of omega. In this case, pressure drops, prolonged wound healing, a tendency to bleeding due to blood thinning and muscle weakness are possible. Depression, anxiety and irritability may also occur.

It is dangerous to take omega-6 and 9 without the supervision of a doctor, with their excess and consumption of fatty foods, serious health problems can arise. These are:

Hair loss.
Gaining excess weight.
Pressure jumps.
Development of eczema.
Problems with the heart and blood vessels.
Disorders in the liver.
Digestive disorders.
Tendency to thrombosis.
Mental problems.

Optimal ratio of omega 3-6-9

To date, most people receive much more omega 6 and 9 with food than they should, but there is a catastrophic lack of omega-3 in the diet. This is due to the fact that many people do not include fatty sea fish and seafood in their diet, relying on fast food, store semi-finished products, industrial pastries and fatty products.

Omega-9 deficiency is extremely rare, these compounds are enough in vegetable oils, plus the body can synthesize these compounds itself. But with polyunsaturated acids everything is more complicated, it is important to ensure their balance in the diet. The healthy ratio of omega 6 and 3 is considered to be 5:1, but sometimes these figures change to 20-30:1. With such ratios, omega-6 can have negative effects.

What can I choose

An example of an effective complex for people of different ages can be products with omega-3 from Grassberg. These are complexes:

OMEGA 3 PREMIUM 1000 1200 mg

with additional vitamin E in the composition and content of PUFA 60%

OMEGA 3 VALUE

each capsule of the product has a high content of active nutrients 18% EPA (EPA) and 12% DHA (DHA) (PNH 30%)

OMEGA BALANCE 3-6-9

balanced complex of omega-3-6 and 9 of fish oil, linseed oil, medicinal butter

COD LIVER OIL

suitable for those people who do not tolerate the taste and smell of fish oil in liquid form, but they need replenishment of both omega-3 and vitamins

These complexes help to replenish the daily dose of omega acids, as they contain a mixture of essential PUFAs of omega-3. If the complex is used in combination with changes in daily nutrition, it helps to improve the appearance and general health, strengthen immunity, prevent heart and vascular problems.

One of the significant advantages of the product is that the concentration of active substances in it is balanced so that it is suitable for most people. The capsules themselves are made of collagen, a hydrolyzed protein converted into gelatin, which is safely and fully absorbed by the body. All stages of production from the quality of raw materials to the final product are strictly controlled, every 6 months production passes all state inspections, there are all certificates of compliance of production lines with ISO and GMP standards.