Omega 3: What they are
Notes on what are essential fatty acids and omega 3; functions in the body
Thanks to the numerous media campaigns, nowadays everyone knows that mackerel is a blue fish rich in essential fatty acids (AGE) omega 3 and, as such, should be consumed regularly. So far nothing new. However, have you ever wondered what the role of omega 3 essential fatty acids is? Let's find out together.
AGEs play a decisive role in the development and maintenance of general health. In the nutritional field, the adjective "essential" indicates those compounds that the body, not being able to produce independently, must necessarily introduce with the diet to avoid its deficiency. There are only two "totally" essential fatty acids: the omega 3 alpha-linolenic acid (ALA) and the omega 6 linoleic acid (LA). With these, thanks to a specific metabolism, the human body derives five other derivatives (two omega 3 and three omega 6) which are defined as "limited in essential terms". In fact, if it is true that the body produces them starting from the essentials, it is equally true that:
- The derivatives are the only metabolically active ones
- The conversion function is not always sufficient to cover all the needs of the organism.
Mackerel contains both active derivatives of the essential omega-3 ALA, ie eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The functions of these two nutrients can be summarized as follows:
- They build cell membranes
- They are precursors of "good" eicosanoids; also called superhormones, these bioregulators tend to reduce the systemic inflammatory state with countless positive health implications.
- In the case of hypertriglyceridemia and primary arterial hypertension, they favor the recovery of normal values.
- They are therefore preventive for atherosclerosis, thrombosis, embolisms and cardio-vascular episodes in general (heart attack, stroke).
- They allow the nervous and ocular development of the gestating fetus and of the child
- They support cognitive function, protect against degeneration of the nervous and ocular system in old age.
- Some types of depression improve.
This explains why nutritionists advise to include mackerel in the diet frequently.
Omega 3 in foods
Food sources of omega 3 can be animal and plant. Alpha-linolenic acid is found mainly in oil seeds, in the seeds of starchy seeds, in some legumes, in fruit, in vegetables and in certain oils. However, foods of plant origin are often very rich even in omega 6, which penalizes the function of nutritional source of omega 3. Furthermore, as we mentioned in the previous paragraph, ALA is a simple precursor. Conversion to EPA and DHA subordinates to an enzymatic process that is however also shared by the way of omega 6. Being on average more abundant, these tend to "undermine" the omega 3s, contributing to reduce the synthesis of the derivatives.
To improve the intake of omega 3 it is therefore more appropriate to build a diet rich in foods containing EPA and DHA; these are mainly made up of fish, especially the blue one like mackerel, certain marine algae and a few other products with irrelevant food application (such as krill).
Omega 3 in fish
Omega 3 in oily fish and blue mackerel and mackerel
Based on what is described in the two previous paragraphs, it is logical to deduce that the mackerel is the most suitable food to increase the quantity of omega 3 in the diet. Mackerel is very rich in EPA and DHA and does not require any metabolic commitment. This means that you don't have to worry about any metabolic "interference", rather than when oilseeds and derivative oils are consumed.
Green light therefore for the consumption of mackerel in the diet which, thanks to a thousand other qualities, shows no contraindication; on the contrary, it is a fish that is not at all polluted, environmentally sustainable, cheap, easy to cook and has exceptional organoleptic properties.
