Why is Omega-3 consumption so important for us?

Introduction

Why are omega-3 fatty acids so important to us? These essential nutrients are indispensable for the human body, meaning we cannot produce them ourselves; they must be obtained through our diet.

What are omega-3 fatty acids helpful for?

• They have anti-inflammatory properties.
• They contribute to the proper functioning and development of the brain and support normal vision.
• They bolster our immune system.
• They have a preventive effect against cardiovascular diseases and the development of Alzheimer's disease.
• They can help maintain normal blood pressure.
• They positively impact aging.

Can we get enough omega-3 fatty acids through our diet?

One of the most significant sources of omega-3 fatty acids (PUFA) is fatty fish such as salmon, sardines, mackerel, and tuna. Omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are vital for health. However, getting enough omega-3s can be challenging for many, as these nutrients are often lacking in the typical diet. Conversely, omega-6 fatty acids, which we consume in excess, can overshadow omega-3 intake. Balancing this ratio can be difficult, especially when considering the potential aversion to fish and seafood in some diets. According to the DiNicolantonio 2020 study, the ratio of omega-6 to omega-3 fatty acids was about 4:1 a century ago. Today, this ratio can be as high as 20:1 in favor of omega-6, particularly in Western diets. The rise in ultra-processed foods also contributes to this imbalance.

It's important to note that the situation is different in coastal countries like Greece compared to landlocked nations. In Greece, fish and seafood have traditionally been more prominent in the diet, yet challenges remain.

In Greece, fish consumption is relatively high compared to some other countries, but it varies widely depending on the region and individual dietary habits. While the Mediterranean diet, rich in fish, is well-known, modern dietary changes may lead to lower omega-3 intake than recommended. Experts suggest that annual fish consumption should be around 17 kg per person, but this can vary. For example, in Spain, fish consumption is around 57 kg per person per year, showing a significant difference.

What is the conclusion?

Ensuring adequate omega-3 fatty acids in your daily diet can be challenging. Given the availability and cost of fish, along with personal preferences, it might be necessary to consider omega-3 supplementation. These essential fatty acids are crucial for our health, and since our bodies cannot produce them, we rely on dietary intake or supplements to meet our needs.

By: Vendula Popelková, Ph.D. Chemistry and Food Technology, Ecotrophology

References:

DiNicolantonio, J. J., & O’Keefe, J. (2020). The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of inflammatory cytokine storms. Missouri medicine, 117(6), 539.

Lavie, C. J., et al. (2009). Omega-3 polyunsaturated fatty acids and cardiovascular diseases. Journal of the American College of Cardiology, 54.7: 585-594.

Scientific Opinion on the Tolerable Upper Intake Level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and docosapentaenoic acid (DPA). In: EFSA [online]. [cit. 2021-04-23]. Available from: https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2012.2815

Shahidi, F., & Ambigaipalan, P. (2018). Omega-3 polyunsaturated fatty acids and their health benefits. Annual review of food science and technology, 9(1), 345-381.

Simopoulos, A. P. (2003). Importance of the ratio of omega-6/omega-3 essential fatty acids: evolutionary aspects. In: Omega-6/omega-3 essential fatty acid ratio: The scientific evidence. Karger Publishers, p. 1-22.

Wall, R., et al. (2010). Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutrition reviews, 68.5: 280-289.