How To Prevent Omega 3 Deficiency

Fats are an important part of the metabolic processes in our body. They are 2 types: essential and nonessential.

• Nonessential fats reproduce themselves in the body and need not to be taken from an external source.

• Essential fats are formed only in plants and therefore we need to obtain them from our food.

The main essential fatty acids are Omega 3 and Omega 6, while in the human body there is often a tendency to shortage or lack of Omega 3.

More on the subject of fatsfrom the team of Vita Rama:

Myth of Omega 3 and Omega 6 fatty acids

Fats – useful or harmful

Omega 3 fatty acids are essential for normal functioning of the body and contribute to health as follows:

• have a beneficial impact on the development of the brain, eyes and central nervous system of the baby during pregnancy and lactation;

• improves brain function and increases concentration levels in children;

• can influence the lowering of high blood pressure, thereby reducing the risk of cardiovascular disease;

• can help relieve the symptoms of arthritis.

The main and most important types of Omega 3 are:

• Alpha-linolenic acid - ALA;

• Eicosapentaenoic acid - EPA;

• Docosahexaenoic Acid - DHA,

which is most likely to the lowest values in the body.

There are various articles, research topics and studies that give conflicting views on the sources of intake and deficits associated with Omega 3 and more precisely with DHA Omega 3. Observations and long-standing practice of the specialists in Health Center Vita Rama, show that the best natural sources to obtain the necessary quantities for the body of Omega 3 and its derivatives are the following raw plant foods: flaxseed, chia, purslane, spinach, lettuce, seaweed, blueberries, strawberries and others.

If you consume larger amounts of green leafy vegetablesand observe certain rules for combining these foods you will not have concerns about the deficit of Omega 3.

Most forms of EPA and DHA omega-3 are found in fish. But is their consumption mandatory in order to obtain EPA and DHA Omega 3?

The fat in fish that passes through thermal treatment is transformed into different carcinogenic substances, which carries significant risks for the body. In addition, there is a high probability that fish contains mercury, as seas and oceans are heavily polluted.

Of seafood, the best and natural source of Omega-3 are algae and other species of seaweed which can be found in the form of various supplements.
 

To ensure sufficient amount of Omega 3 to the body, we recommend you to follow these three tips:

1) Consume a sufficient amount of ALA Omega 3 so you can get enough DHA Omega 3.According to official figures, between 0.1 and 0.5 percent of total daily calories that are taken with food are sufficient to obtain right amount of ALA Omega 3. But with deficits or heavy exercise, the amount may be increased to 3-5% of total calories. ALA Omega 3 can be obtained from all of the above mentioned natural sources of Omega 3.

2) The proportion between the consumed Omega 3 and Omega 6 should not exceed 1:3 as the best option is 1:1. Omega 3 and Omega 6 use the same enzyme, by which they are broken down into their derivatives, especially for Omega-3 to EPA and further to DHA. Study of American journal of clinical nutrition indicates that increasing Omega 6 from 15 to 30 grams per day, significantly reduces the conversion of Omega-3 in DHA by about 40%.

Nowadays, however, we observe trends in consuming excessive amounts of Omega 6 and very concentrated fats like olive oil and vegetable oil. All kinds of isolated fats, even cold pressed and accepted as "beneficial" Omega 3 (flaxseed and canola oil) are harmful to the human body. They are rapidly oxidized to form free radicals and can injure arteries.

3) Consume not more than 10% fats of the total calories. Otherwise, it will be difficult for the body to absorb the larger amount of fats and the whole body, particularly the arteries, are clogging. In a study led by Dr. David Blankenhorn, for one year three types of fats are given to people - saturated, unsaturated and essential. The results are that all three types of fatsform lesions on the arteries. It is recommended to obtain fatsfrom whole plant foods as the best sources are the already mentioned seeds, nuts, seaweed and green leafy vegetables.

Still, if you can not follow the three tips to eat enough of the recommended raw plant sources of Omega 3, specialists of Health Center Vita Rama chose for you suitable product rich in DHA and EPA Omega 3.