Omega 3 (unlike omega 6) represent some of the most deficient nutrients in the Western diet and, considering the collective dietary habits, their intake is almost always at the limit of what is necessary or even insufficient.
Omega 3s have several functions; in equilibrium with omega 6, they regulate inflammatory reactions, platelet aggregation, vasodilation and blood coagulation. Furthermore, it seems that they are partially responsible for the lipemic state (ratio between plasma lipoproteins and the amount of total triglycerides).
A good intake of omega 3 favors the prevention of atherosclerosis and unfortunate cardiovascular events (myocardial infarction and stroke, respectively caused by hypertension, hyperlipemia and chronic hyperglycemia), since they also act on blood pressure regulation and trigger mechanisms their anti-inflammatory activity could also help in the prevention and correct management of chronic inflammatory diseases.
According to the guidelines of the previous LARN, the intake of essential fatty acids with the diet should be around 2.5% of total calories, respectively provided at 2% by ω6 and 0.5% by ω3 - the most recent LARN not only do they recommend a higher intake of omega 3, but specifically suggest increasing the intake of EPA and DHA. We therefore recommend a ratio of about 4: 1 between omega 6 / omega 3, even if, according to research statistics, it seems that in the diet of Italians this balance tends to be out of order.
Some data report a ratio of even 11: 1 or higher. The fear of the researchers is that the "excessive presence of arachidonic acid may favor the inflammatory response (in the opposite way the omega 3), even if the most recent" in vivo "tests deny this hypothesis and identify in ω6 a function very similar to that of omega 3
, especially the one called "blue", stand out above all EPA and DHA (eicosapentaenoic and docosahexaenoic - biologically more active for the human organism), while in vegetables (especially in some cold-pressed oils) the α-linolenic acid (biologically less active but still very useful for reaching the recommended ration). However, this is an unclear distinction and the composition of some products is far from what has been said in general. So, in addition to regularly consuming good portions of fish rich in omega 3 (anchovies, sardines, mackerel, lanzardo, bonito, tuna, dolphin fish, leccia, amberjack, greenhouse, alletterato, garfish, boga, salmon, cod, etc.), it is possible significantly increase the intake of these nutrients by consuming vegetable or animal oils.
It is good to keep in mind that omega 3 are very delicate fatty acids and tend to degrade very easily. This, in addition to giving an odor and a taste that is anything but pleasant, nullifies the metabolic effect on the organism. The omega 3 are very sensitive to oxidation / peroxidation when exposed to air, light and heat. , they tend to be considerably diluted in other lipid solutions, dispersing in them.
from animals we remember: cod liver oil and krill oil (also very rich in vitamin D). While the former is taken from the liver organ of the fish, the latter is obtained from zooplankton, which represents the first link in the marine food chain. This clarification is quite important; taking omega 3 with fish has a small disadvantage compared to krill and to vegetable oils, or the contamination by some environmental pollutants. Obviously, the cod liver oils present on the market are strictly controlled so that the concentration of mercury and lead, where present, always falls within the safety limits. however it should be remembered that the presence of such "undesirable" should be estimated on the overall diet and that the amount of lead and mercury possibly present in cod liver oil should be added to that of other foods. To overcome this drawback it is possible to prefer the "krill oil or vegetable ones.
Cod liver oil and krill oil are not used for food purposes and tend to be taken as food supplements by means of "gelatinous pearls". The liquid intake of fish oil is extremely unpleasant; those who in the past (especially our grandparents) had to take cod liver oil as a prevention to rickets (thanks to the high content of vitamin D) will still clearly retain the memory of an almost traumatic experience.
The indicative composition of omega 3 fish oils is:
- Krill oil: 30% omega-3;
- Cod liver oil: 20% omega-3.
Let us instead dwell on good oils, those rich in omega 3 (as well as vitamin E); of these, a good part has been recovered from tradition and popular use (even archaic). Contrary to what one might believe, most of the vegetable oils rich in omega 3 have medium or low organoleptic and gustatory value (nothing at what to do with the magnificent extra virgin olive oil which, for its part, does not boast a similar concentration of α-linolenic acid). They are to be used raw, never for cooking, and absolutely not for preservation in oil. These must be kept in the dark, in the refrigerator and possibly in containers from which it is possible to extract the air or in any case hermetic; vegetable oils rich in omega 3 always have rather short expirations.
Some vegetable oils rich in omega 3 are:
- Seaweed oil: it seems that it contains about 100% of omega 3 fatty acids (also made up of DHA), but the sources are not certain;
- Kiwi oil: 60% omega 3;
- Linseed oil: 50% omega 3;
- Hemp seed oil: 15-20% omega 3;
- Rapeseed and / or rapeseed and / or canola oil: 5-16% omega 3;
- Walnut oil: 10% omega 3;
- Soybean oil: 8% omega 3.
