Sugli Omega 3
Ecco un bell'articolo sugli Omega3.
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Ippo
"A common myth about the benefits of flaxseed oil..."
As more and more people become aware of the importance of fat in
their diet, there's growing interest in the benefits of
flaxseed oil. Flaxseed oil is rich in a type of fat known as
omega-3 (you'll also see it written as n-3).
Over the past few years, a number of studies have shown that fish
oil (which is also high in omega-3 fatty acids) can reduce
the risk of heart disease, lower your blood pressure, and also
alleviate some of the symptoms of depression.
Because flaxseed oil also contains omega-3 fatty acids, it's easy
to confuse the benefits of flaxseed oil with those of fish
oil. However, what many don't realize is that the omega-3 fatty
acids found in flax are not the same as those in fish.
Fish oil contains two omega-3 fatty acids known as
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Flaxseed oil, on the other hand, is rich in alpha-linolenic acid,
which is the "parent" fatty acid to DHA and EPA. Although similar
in structure, the benefits of alpha-linolenic acid, EPA, and DHA
are not the same.
Your body converts alpha-linolenic acid rapidly into EPA, and
more slowly into DHA. Roughly 11 grams of alpha-linolenic acid
is needed to produce one gram of DHA and EPA. However, other
foods in your diet can easily put the brakes on this conversion
process.
A diet that's rich in trans-fatty fatty acids, for instance, will
"interfere" with the conversion of alpha-linolenic acid into EPA
and DHA. Trans-fatty acids are found in foods such as cookies,
some types of margarine, chips, cakes, and popcorn. When you see
hydrogenated oil on the ingredients label of a food, there are
probably some trans-fatty acids in there somewhere.
It's also very important to make sure that your diet contains the
right balance of omega-3 and omega-6 fatty acids. A healthy diet
consists of roughly two to four times more omega-6 fatty acids
than omega-3 fatty acids. In other words, for every four grams of
omega-6 fatty acids, aim for at least one gram of omega-3 fatty
acids.
Because traditional sources of fat (such as butter) have been
replaced with vegetable oils (sunflower oil and corn oil, for
example), the typical diet contains 14 to 25 times more omega-6
fatty acids than omega-3 fatty acids. A diet that contains
too many omega-6 fatty acids at the expense of omega-3 fatty
acids also limits the conversion of alpha-linolenic acid into
EPA and DHA.
This doesn't mean there are no benefits of flaxseed oil. Foods
high in alpha-linolenic acid (such as walnuts and flaxseed oil)
are a useful addition to the diet of anyone who wants a leaner,
healthier body. They should, however, be consumed as part of a
diet containing high-fat, cold-water fish (such as salmon)
and/or fish oil supplements.
Reference
Gerster, H. (1998). Can adults adequately convert alpha-linolenic
acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and
docosahexaenoic acid (22:6n-3)? International Journal for Vitamin
and Nutrition Research, 68, 159-173
To view this update on-line, visit:
Chi lo ritiene affidabile?
ciao
Ippo
"A common myth about the benefits of flaxseed oil..."
As more and more people become aware of the importance of fat in
their diet, there's growing interest in the benefits of
flaxseed oil. Flaxseed oil is rich in a type of fat known as
omega-3 (you'll also see it written as n-3).
Over the past few years, a number of studies have shown that fish
oil (which is also high in omega-3 fatty acids) can reduce
the risk of heart disease, lower your blood pressure, and also
alleviate some of the symptoms of depression.
Because flaxseed oil also contains omega-3 fatty acids, it's easy
to confuse the benefits of flaxseed oil with those of fish
oil. However, what many don't realize is that the omega-3 fatty
acids found in flax are not the same as those in fish.
Fish oil contains two omega-3 fatty acids known as
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Flaxseed oil, on the other hand, is rich in alpha-linolenic acid,
which is the "parent" fatty acid to DHA and EPA. Although similar
in structure, the benefits of alpha-linolenic acid, EPA, and DHA
are not the same.
Your body converts alpha-linolenic acid rapidly into EPA, and
more slowly into DHA. Roughly 11 grams of alpha-linolenic acid
is needed to produce one gram of DHA and EPA. However, other
foods in your diet can easily put the brakes on this conversion
process.
A diet that's rich in trans-fatty fatty acids, for instance, will
"interfere" with the conversion of alpha-linolenic acid into EPA
and DHA. Trans-fatty acids are found in foods such as cookies,
some types of margarine, chips, cakes, and popcorn. When you see
hydrogenated oil on the ingredients label of a food, there are
probably some trans-fatty acids in there somewhere.
It's also very important to make sure that your diet contains the
right balance of omega-3 and omega-6 fatty acids. A healthy diet
consists of roughly two to four times more omega-6 fatty acids
than omega-3 fatty acids. In other words, for every four grams of
omega-6 fatty acids, aim for at least one gram of omega-3 fatty
acids.
Because traditional sources of fat (such as butter) have been
replaced with vegetable oils (sunflower oil and corn oil, for
example), the typical diet contains 14 to 25 times more omega-6
fatty acids than omega-3 fatty acids. A diet that contains
too many omega-6 fatty acids at the expense of omega-3 fatty
acids also limits the conversion of alpha-linolenic acid into
EPA and DHA.
This doesn't mean there are no benefits of flaxseed oil. Foods
high in alpha-linolenic acid (such as walnuts and flaxseed oil)
are a useful addition to the diet of anyone who wants a leaner,
healthier body. They should, however, be consumed as part of a
diet containing high-fat, cold-water fish (such as salmon)
and/or fish oil supplements.
Reference
Gerster, H. (1998). Can adults adequately convert alpha-linolenic
acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and
docosahexaenoic acid (22:6n-3)? International Journal for Vitamin
and Nutrition Research, 68, 159-173
To view this update on-line, visit:
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