Protect your health with omega-3 fatty acids

' Everyone should eat at least two fish meals a week', which is recommended by the American Heart Association for everyone, especially pregnant women, nursing mothers, people elderly, patients with cardiovascular disease, hypertension, chronic inflammatory diseases such as rheumatoid arthritis, immune-related diseases such as bronchial asthma, IgA kidney disease, Crohn's disease .

Fish, especially fish fat, contain many omega-3 polyunsaturated fatty acids (Photo: TTO) Fish, especially fish fat, contain many omega-3 polyunsaturated fatty acids, a substance with shoulders Important role in the growth and development of the body. EPA (eicosapentaenoic acid) and DHA (decosahecxaenoic acid) are essential omega-3 fatty acids that are involved in the structure and function of nerve cells and cell membranes in the body. in cell function.

An ideal diet for brain development and activity, for cell membrane physiological function, immune function and body protection is the ratio of unsaturated fatty acids omega-3 / omega-6 is 1-3/1. Omega-3 is abundant in fish, especially fish fat, shrimp, crab, plankton algae.

Omega-6 is found in animal meat, especially animals, most of vegetable oils. Although it is also an essential unsaturated fatty acid, omega-6 does not have beneficial properties for the brain, for inflammatory reactions and immune reactions such as omega-3.

The human brain is made up of over 60% of fatty acids, they are the basic components of cell membranes, ensuring all the functions of nerve cells. During the fetal period, from the 3rd to the 6th month, the brain develops and develops.

If a mother is provided with a balanced ratio of omega-3 and omega-6, it will ensure that her brain cells grow well, which affects her intelligence later on. In adults, diets that provide enough omega-3 have reduced the incidence of depression, more flexible mental function.

Omega-6 in the cell membrane composition, involved in the formation of prostaglandin and leukotrien under the action of cyclooxygenase and lypoxygenase. These are substances that participate in the mechanism of inflammation, especially chronic inflammatory processes, which increase blood clotting by increasing platelet adhesion and vasoconstriction, facilitating myocardial infarction and cerebral infarction. , increased interleukin-1 synthesis, tumor necrosis factor (TNF) and other cytokines associated with autoimmune diseases such as rheumatoid arthritis, bronchial asthma, chronic glomerulonephritis, ulcerative disease Colorectal (Crohn's disease), psoriasis.

From about 100-150 thousand years, humans have changed the habit of switching from eating a lot of seafood to eating a lot of animal meat, nuts and vegetable oils, making the ratio of omega-3 / omega-6 to about 1 / 30-50. This imbalance leads to the overproduction of prostaglandins, leukotrienes, cytokines. This leads to chronic progressive inflammation, the onset and maintenance of autoimmune diseases and immunosuppressive diseases.

Studies in both animals and humans over the past 20 years show that when eating a high-omega-3 diet (seafood food), omega-3 replaces omega-6 in all membrane structures. cells (neurons, red blood cells, white blood cells, platelets, endothelial cells, premature fibrous cells, reticular cells, liver cells .). The competition between omega-3 and omega-6 has significantly reduced inflammatory mediators, triggers and immune disorders.

Clinical studies clearly show the benefits of using omega-3 (regular fish diet> 3 meals / week) have reduced the rate of patients with myocardial infarction, reducing the frequency of ventricular arrhythmias. People with high blood levels of omega-3 (aqua-eating group) had an 80% lower risk of sudden cardiac death and a 34% reduced risk of coronary heart disease compared to those with blood omega-3 levels low (control group).

Omega-3 also reduces blood fat, reduces symptoms of rheumatoid arthritis, reduces the severity and number of asthma attacks, slows the progression of IgA kidney disease and type 2 proliferative glomerulonephritis, reduces symptoms of Psoriasis, ulcerative colitis (Crohn's disease).

Therefore, eating fish 2-3 times a week brings many health benefits.