Omega-3. also written as Omega-3. omega-3. is a group of polyunsaturated fatty acids. The following is a detailed introduction to Omega-3:
1. Chemical structure and naming
Omega-3 is a long chain (more than 18 carbon atoms) of carbon and hydrogen atoms linked to each other in its chemical structure, with 3-6 unsaturated bonds (i.e. double bonds).
Because the first unsaturated bond is located on the third carbon atom at the methyl end, it is called Omega-3.
2. Main Types
Omega-3 polyunsaturated fatty acids mainly include the following types:
Alpha-linolenic acid (ALA): contains 18 carbon atoms and 3 double bonds, is the starting material of the Omega-3 fatty acid family, the human body can be converted into EPA and DHA through the diet. flaxseed, flaxseed oil, soybeans and their derivatives (eg, tofu and soymilk), grass-fed animals, meat and dairy products are good sources of ALA.
Eicosapentaenoic acid (EPA): is a metabolite of ALA in the human body and contains 20 carbon atoms and 5 double bonds.EPA has important roles in the human body such as anti-inflammatory, lipid-lowering and cardiovascular protection. Fish (e.g. salmon, trout, herring) and seal oil are good sources of EPA.
Docosahexaenoic acid (DHA): also a metabolite of ALA, has 22 carbon atoms and 6 double bonds.DHA is essential in the human body for the proper development and functioning of the brain and visual system, and is also involved in the regulation of the immune system. Fish (especially fat-rich cold-water fish) and algae are the main sources of DHA.
3. Physiological Functions and Health Benefits
Omega-3 fatty acids play a key role in the physiological functions of the human body, mainly including:
Lowering blood lipids: Omega-3 can effectively lower blood levels of low-density lipoprotein cholesterol (LDL-C), thereby reducing the risk of heart disease and stroke.
Improve cardiovascular health: Omega-3 regulates the balance of fatty acids in the blood, reduces inflammation levels, prevents thrombosis, lowers blood pressure and improves blood circulation.
Protect vision: DHA is an important component of retinal cells, Omega-3 can protect the retina from damage caused by oxidative stress and prevent eye diseases such as age-related macular degeneration.
Promote brain development and cognitive function: Omega-3 is essential for normal brain and nerve development, especially during infancy and childhood. It also improves nerve conduction in the brain and enhances memory and learning ability.
Anti-inflammatory effects: Omega-3 has anti-inflammatory properties that can relieve chronic inflammation and reduce joint pain and symptoms of inflammatory diseases.
Antidepressant: Studies have found that the incidence of depression is relatively low in dietary cultures with higher levels of Omega-3. It helps to improve depressed mood and is an adjunctive treatment for people with depression.
Promotes Skin Health: Omega-3 can influence the production of oil in the skin, making it softer and more radiant, as well as helping to improve wrinkles and fine lines.
Improve sleep: Higher levels of Omega-3 can increase serotonin secretion levels, thus improving sleep quality.
Promote bone health: Omega-3 can improve the body’s absorption of calcium, promote bone synthesis, enhance the toughness of bones, and reduce the occurrence of osteoporosis and fractures.
4. Sources and Intake Suggestions
Omega-3 fatty acids mainly come from vegetable oils, fish oils and lecithin. In order to obtain sufficient Omega-3 fatty acids, it is recommended to have a moderate intake of Omega-3 rich foods, such as fish (especially fat-rich cold-water fish), flaxseed, algae, walnuts and soybeans.