Omega 3 is an incredibly important fatty acid for the balance of our brain. But why is it so important? How do I know if I am deficient? And what does omega 3 do in body and brain? Orthomolecular - and Kpni therapist Laura Delrio answers all your questions!
Why is omega 3 so important?
If we look at the development of the human brain, we see that omega 3 plays an important role in it. From the moment man moved closer to the water, fish, shellfish and vegetables from the sea (such as seaweed, glasswort, sea lavender, etc.) became an important source of nutrition. We got more and more fatty acids and this caused us humans to develop an above-average intelligence.
Today, unfortunately, we see a lot of complaints associated with omega-3 deficiency. As in the past, the right amount of omega 3 is still incredibly important. Omega 3 fatty acids actually have a multifaceted effect, playing an important role in the functioning of the cell as well as the tissue. For example, omega 3 contributes to the absorption of nutrients and the release of waste products. Omega 3 is also important in the cell, the fatty acids ensure the transmission of signals, influence gene expression and are important in glucose and fat metabolism.
What are DHA and EPA?
If you're a little familiar with omega 3, you've probably heard of DHA and EPA. But what do these abbreviations really mean? And why are they so important? When we look at omega 3, we can distinguish between ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). ALA is a plant form of omega 3, in the body it still needs to be converted into EPA. We have lost the ability to convert enough over the years. Thus, only 9% is still converted into EPA and 3.8% of this into DHA. The average person nowadays eats too little food from the sea, causing quick deficiencies in EPA and DHA.
What is the importance of balance between omega 3 and 6?
Omega 3 and omega 6 are both essential fatty acids that the body cannot make itself, so they must come in through our diet. Omega 6 triggers inflammation and omega 3 terminates inflammation (and pain). With an omega-3 deficiency, we are therefore often dealing with chronic low-grade inflammation also called LGI (low grade inflammation).
In short; the balance between omega 6 and omega 3 tells us a lot about our health. Today we get a lot of omega 6 and little omega 3. The desired ratio is between 4:1 and 2:1, however, currently it is between 10:1 and 20:1... work to be done!
Omega 3 and the brain
I already explained how incredibly important omega 3 has been in the development of the human brain. Still today omega 3 plays an important role at the neurological level. In particular, DHA is an incredibly important building block for our brain, as the largest concentration of DHA in the body is in the brain, nervous system and retina. It acts both cellularly and intracellularly and is built into the myelin sheath, synapses and photoreceptors. Here, among other things, DHA is very important for information transfer between the body and brain.
Am I in short supply?
An omega 3 deficiency is quickly acquired when you eat no/little oily fish and marine vegetables. High intake of omega 6 can also lead to deficiencies of omega 3. Omega 6 is found in processed foods, sunflower oil and corn oil, among others. An omega 3 deficiency can lead to both physical and psychological symptoms.
In conclusion; omega 3 is important even before birth. Even before pregnancy begins, it is important that mom's omega 3 balance is in order. During pregnancy the fetus is in high demand for brain and eye development. Want to get started with your lifestyle? I'd love to check it out with you!