From a nutritional point of view, the human body cannot synthesize itself, or the synthesis rate is particularly slow, which cannot meet the body's requirements and must rely on food supply. Polyunsaturated fatty acids are called essential fatty acids (EFA) for human health and life.
Structure And Classification
There are two families of EFAs, omega-3 (ω-3) and omega-6 (ω-6), and their structures are shown in the follow figure. The importance of ω-3 and ω-6 designation is that n-end is never changed during physiological transformation in the human body as it is most stable energetically.
Omega-3 Series
Linolenic acid and its derivatives EPA and DHA are important components of the human cerebral cortex. In addition, linolenic acid is also converted into hormone-like products to affect the heart and immune system, so that the risk of heart disease is greatly reduced.
Omega-6 Series
Prostaglandin D2 is the main metabolite of arachidonic acid (derivative of linoleic acid) in the brain. Its functions in the brain are related to sleep, heat regulation and pain response, and can also regulate blood pressure, blood coagulation, lipids, immune responses, inflammatory responses to wounds and infections, and more.
Physiological Functions
Essential fatty acids have many important physiological functions in the body, and a deficiency of essential fatty acids may lead to the following health conditions.
- Skin: Itching, increased dandruff, peeling, increased hair loss
- Brain: Mental fatigue, headache, nervousness
- Bones: Inflamed, painful, swollen joints
- Reproductive system: Infertility, spontaneous abortion, and kidney disease
Ideal Intake Ratio
No matter which type of fatty acid, the right amount is beneficial, and the excess is harmful. Diets high in fatty acids may also lead to excess weight and heart and circulatory disorders.
The DHA of omega-3 series can maintain rhodopsin, vision, and promote fetal brain development. EPA lowers cholesterol and triglycerides, lowers blood viscosity, and resists atherosclerosis. In addition, omega-3 can relieve arthritis, autoimmunity, tumors, etc.
The imbalance of the intake ratio of omega-3 and omega-6 series will bring various harm, which is the fuse of obesity, diabetes and malnutrition. The increased intake of omega-6 series will cause the body to enter a physiological state that is procoagulant, pro-contractile, and pro-inflammatory.
The World Health Organization (WHO) recommends that the ideal ratio of omega-3 to omega-6 series should be 1:(1-4). This is a healthy fatty acid balance pattern that helps reduce cardiovascular mortality.
Related Research Information
A study published in the October 2018 edition of the British Medical Journal found a link between higher blood levels of the long-chain omega-3 fatty acids EPA, DPA and DHA and "healthy aging". The report is based on an analysis of the Cardiovascular Health Study (CHS), which supports guidelines to increase dietary intake of long-chain omega-3s in older adults.[1]
Brain lipids, especially EFA-derived long-chain polyunsaturated fatty acids (LC-PUFAs), have significant direct and indirect effects on brain function. Not only does the lipid composition of neural membranes affect the function of their embedded proteins, but many LC-PUFAs are also converted into neuroactive substances. There is strong evidence that mental illness is associated with EFA consumption.[2]
References
- Heidi TM Lai. (2018). "Serial circulating omega 3 polyunsaturated fatty acids and healthy ageing among older adults in the Cardiovascular Health Study: prospective cohort study." British Medical Journal 363, k4067.
- Brian Hallahan. (2018). "Essential fatty acids and mental health." The British Journal of Psychiatry 186(4), 275 – 277.
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