Numerous studies support the beneficial properties that Omega 3 fatty acids contribute to different population groups, including children, pregnant women and people with cardiovascular problems. But are not the only, also athletes and all those who exercise are favored for inclusion in the diet.
1. Omega 3 fatty acids on health
It is desirable that meet the recommended intake of Omega 3 fatty acids. The Omega-3 polyunsaturated fatty acids are important for cellular metabolism and are precursors of substances involved in the immune system, blood clotting, nervous system and stability of cell membranes. Its consumption helps reduce cholesterol, prevent blood clots and reduces blood pressure, which means a lower risk of cardiovascular disease.
There are controlled studies showing that its consumption decreases cardiovascular mortality and its effect is due mainly to stabilize the heart muscle contraction and thus decrease the tendency to serious arrhythmias occur in patients with cardiovascular disease (myocardial infarction) .
They also improve visual cognitive abilities and the child, and their physical and psychological development. A recent study by the University of Ben Gurion University of the Negev (Israel) has shown that the regular inclusion of Omega 3 fatty acids in children’s diet may also have negative benefits in cases of childhood depression.
There is research demonstrating that these fatty acids are involved in areas such as intelligence, vision, concentration, brain development or some neurological disorders such as Parkinson’s or Alzheimer’s. These benefits explain why an important part of the brain is made up of Omega 3 fats and occupy a considerable percentage of them.
2. The sports nutrition
The feeding of the athletes, like that of the general population, should be varied and balanced. You must include all food groups to provide basic nutrients (carbohydrates, proteins, fats, vitamins and minerals and of course water), but also has to fill certain gaps produced by the practice of sport.
The main peculiarity of the diet of this group of people is its greatest energy need because that sport is an increase of caloric needs.
Carbohydrates are the main energy source but all other nutrients are essential because each of them acts to regulate a specific function.
3. Omega 3 in athletes
Sport is an activity with obvious health benefits, but when the effort is intense or long-term there are some responses that increase the risk to injury.
The two processes of greatest concern to athletes are oxidative (closely related to the aging of our body and increased susceptibility to disease) and inflammatory. The fatty acids of omega-3 series have a protective effect in both cases by its anti-inflammatory that also modulates the oxidative response.
- Antiinflammatory
Strenuous exercise is not the most appropriate since it produces, among other responses, an increase of inflammation. In these cases, a well-balanced diet is especially important to protect against the risks of intense exercise, and in this sense, the Omega 3 have a protective function especially important.
Besides improving the circulation, the Omega 3 have properties aniinflamatorias, always something interesting to an athlete who trains hard and also for anyone who practices physical activity, although usually the intensity at which these individuals do not necessarily cause an inflammation should .
There’s scientific proof of the benefits that have anti-inflammatory properties in athletes. Among the more interesting are the investigations: – N-3 polyunsaturated fatty acids do not Affect cytokine response to strenuous exercise (polyunsaturated fatty acids n-3 did not affect cytokine response to strenuous exercise) carried out in the year 2000 Toft AD, Thorn M, Ostrowski K, Asp S, Moller K, Iversen S, among others (J Appl Physiol 89: 2401-2406, 2000)
- Dietary long-chain omega-3 fatty acids and anti-inflammatory action: potential application in the field of physical exercise. (Anti-inflammatory action of omega 3 long-chain: application in the field of physical exercise), Machado and Tavares, MG. (Nutrition. 2004 Feb; 20 (2): 243)
Other studies of this are:
- Conducted by The Institute of Nutrition of the Federal University of Rio de Janeiro (Brazil), which concludes the positive effects of fish oil supplementation on immune and inflammatory response in elite swimmers.
- “Omega 3 fatty acids and athletes,” developed by the Center for Genetics, Nutrition and Health in Washington, also notes the recommendation to include these fatty acids in the diet of athletes to fight inflammation that is generated by high intensity of the activity performed by athletes.
- Against free radicals and aging
Omega 3 have no direct antioxidant properties, although its anti-inflammatory function and improving the functionality of cell membranes when they have a higher proportion of fatty acids of this series, makes for a greater defense against oxidative processes.
- Effects on athletic performance
Some studies suggest that might encourage athletic performance due to possible effects related to anabolic metabolism of certain eicosanoids, reducing inflammation and, consequently, better recovery and improved oxygen supply to the muscle.
Researchers Huffman DM, Altena TS, Mawhinney TP, Thomas TR, Department of Nutritional Sciences, University of Missouri-Columbia in their study Effect of n-3 fatty acids on free tryptophan and exercise fatigue, they conclude that the use of supplements with Omega 3 fatty acids improves resistance to fatigue during exercise (Eur J Appl Physiol. 2004 Aug; 92 (4-5) :584-91)
But studies are inconclusive, so further research is needed to clarify the potential of these compounds on athletic performance.
4. Sources of Omega 3 fatty acids
Milk. There are Omega 3 enriched milk and oleic acid, which provides the main benefits of the Mediterranean diet.
Basically we found in oily fish (sardines, salmon, mackerel, trout, tuna …) and also, though less in whitefish. Other sources are nuts, especially walnuts.
A recent study by experts from Marshall University in Huntington (USA.) And published in Nutrition and Cancer, concluded that daily consumption of walnuts slows growth of breast cancer, thanks to its high content of Omega 3, antioxidants and phytosterols. There are also fish oil supplements and foods fortified with Omega 3, especially milk.
5. Recommended intakes
To get an adequate intake of Omega 3 should include the taking of fish at least 2 times per week (4 according to the World Health Organization), one of which must be blue. Pregnant women and people with high risk of cardiovascular disease should take fish at least 3 times a week and 2 should be oily fish.
If you can not take this amount of fish, an alternative is to supplement the diet with fish oils that are available in capsules or liquid form incorporated in Omega 3-fortified foods such as dairy.
For athletes, taking into account that the diet of athletes often not well balanced by the difficulty of assessing dieting calorie needs accurately in these subjects, the most important thing is that they get that Omega 3 intakes than recommended, at least for the general population more active.
In other words, since the main dietary source of omega 3 is fish, athletes should include in your diet from 3 to 4 servings of fish a week. Furthermore, care must also intake of other fats, the kind that should dominate the monounsaturated (olive oil).
If diet is not well balanced, it is recommended that athletes ingest the necessary amounts of these nutrients to prevent risks arising from their lack.
