Consumer Info - Fats & Omega-3 Fatty Acids
(ChiaCorp, december 14, 2007)
We often speak about that fats are bad. We probably forget that we badly choose them and consume them in great amounts during adulthood being the reason of the development of diseases called “civilization ones” such as diabetes, obesity, cancer, CHD,etc. Triglycerides are the most plentiful fats in nature and are formed by different fatty acids. There are three kinds of them: saturated, monounsaturated and polyunsaturated fatty acids, with different functions in human body. Fatty acids are “bricks” to build the other body lipids, stimulating and keeping basic vital functions in human beings. They work as energetic reserve (protection against external agents as climate), they are fundamental constituents of cell membranes, act in the formation of an important group of hormon compounds as prostaglandins, thromboxanes and leucotriens that are in charge of many physiologic processes associated to the central nervous system, hormon functions, regulation of blood pressure, cholesterol transportation, inmunologic mechanisms and inflammatory reactions.
Within polyunsaturated fatty acids, we find: Linoleic acid (or Omega-6 fatty acid) or alpha-linolenic acid (or Omega-3 fatty acid) are both essential fatty acids. The terminology “essential” is because our body is unable to produce it and thus the importance to provide it through food.
Omega-3 Fatty Acids:
Between Omega-3 fatty acids are including alpha-linolenic(ALA), eicosapentaenoic (EPA) and docosahexaenoic (DHA). The most important Omega-3 fatty acid is ALA, because it´s considered essential.
What are the predominant beneficial effects of Omega-3 fatty acids?
Reduce the risk of CHD and stroke by a multitude of mechanisms:
In blood: lowering plasma tryacylglicerol concentrations, increasing “good cholesterol” (HDL) and decreasing the agresive effect of “bad cholesterol” (LDL) over blood vessels.
Reducing blood-clotting tendency.
Decreasing risk of arrhythmia.
Reforce our nervous system, preventing:
Learning and behavioral disorders like dyspraxia, dyslexia and hyperactivity.
Decreasing of visual acuity.
Mental disorders like post partum depression and dementia.
Reduce exaggerated inflammatory responses in human body:
Preventing and improving the symptoms of inflammatory and autoinmune diseases (rheumatoid artritis, lupus erythematosus, psoriasis, ulcerative colitis, asthma, diabetes).
Avoiding inflammatory vessel damages.
Preventing and combating malignant cells, protecting against the onset and advancement of certain types of cancer.
Total Omega-3 Fatty Acid Content of Selected Foods
(Data from Ayerza, R. (h) and W. Coates. 2006. Total ω-3 fatty acids’ content of selected foods. Office of Arid Lands Studies, The University of Arizona, Tucson, Arizona, USA, (March 31, 2006)
Trans-fatty Acids
Trans-fatty acids are harmful for human health because the body confuses with them. Their chemical form is similar to Omega-3´s and Omega-6´ s, and the body uses them for the same purpose. However, as they are structurally different, the cell membrane that needs to be porous becomes tense and rigid. This causes several inconveniences including insulin-resistance which leads to diabetes type 2. Trans-fatty acids consumption increases heart disease risk by increasing LDL levels and decreasing HDL levels, too.
Chia seeds are the major natural source of Omega-3 fatty acids through alpha-linolenic acid. Remember that this fatty acid is considered essential and it is also more stable than EPA and DHA fatty acids
