It has been proven many times that omega 3 acids, included in in fish oil, they have a positive effect on our health. They lower blood triglyceride levels, prevent heart disease and deteriorate your eyesight. Did you know, however, that they are necessary for the proper functioning of the joints?
Fish oil – what does it contain?
The oil contained in fish consists mainly of two fatty acids. The first of these is DHA, i.e. docosahexaenoic acid, and the other is EPA, i.e. eicosapentaenoic acid. It is worth knowing that both belong to the group of omega 3 acids, but they are not the only acids in this group – they are simply the most researched. Each of them has a specific function
DHA and EPA are particularly important in the context of the proper functioning of the circulatory system. They can significantly lower triglyceride levels in blood and increase the level of so-called good cholesterol. They also reduce the pressure, so the entire human body is entitled to it. Nutritionists and physicians therefore recommend eating fatty fish that contain EPA and DHA. These include, for example, mackerel and herring.
Omega 3 acids, and healthy joints
The aforementioned DHA and EPA acid have anti-inflammatory activity, which consists in increasing the number of anti-inflammatory proteins in the blood, such as TGF beta. They help in faster healing of wounds and injuries. In addition, omega 3 acids should be used in the prevention of osteoarthritis, because
- facilitate the regeneration of joint building proteins
- they strengthen their protein structure
- contribute to the faster synthesis of the necessary compounds forming cartilage
They increase joint mobility, resulting in fewer injuries. What’s more, it has been proven that omega 3 can accumulate in cartilage membranes and reduce the transcription of genes responsible for coding enzymes that degrade cartilage.
A recent study at the University of Bristol has shown that a diet rich in high levels of omega 3, how rich fish fat is, reduces the risk of developing osteoarthritis by as much as 50 percent. The research was carried out on guinea pigs with a genetic predisposition to this disease. Omega 3 effectively reduce the degradation of collagen, which is the main compound that builds cartilage.
Omega 6 – these acids are better avoided
Like omega 3, omega 6 is not produced by the human body under standard conditions. The exception here is the milk of women formed during lactation. While omega 3 is generally necessary for normal development and the effects of “overdose” are unknown, omega 6 should not be consumed in excess. They cause the oxidation of “good” HDL cholesterol, and thus the deposition of fat deposits in the veins. Although they support the healing of wounds, but consumed in large quantities every day can lead to the development of atherosclerosis and premature aging of tissues.
Omega 3 fatty acids in the athlete’s diet
If you do sport intensely, your joints are exposed to additional overloads and injuries. That’s why you should give them a lot of attention. Remember that many cartilage injuries lead to irreversible consequences and recurring health problems. Therefore, strengthen your joints, starting with a diet rich in fats containing omega 3
Fish – preferably greasy, marine. Reach for fresh or smoked. Remember, however, that they do not contain too much salt, because it negatively affects the binding of water in the body. Like mackerel, herring, salmon and anchovies. If possible, choose fish from free fishing, not fish. The amount of omega 3 acids does not change depending on the origin of the fish, but these cultures have more antibiotics and artificially added hormones in their meat.
Oils – here rapeseed and linseed oil reigns. Remember to choose cold pressed oils, do not lose their values under the influence of temperature. However, vegetable fats contain less digestible omega 3 than fish.
Supplementation – if you do not like the taste of fish or are difficult for you, you can choose to take fish oil in the form of capsules or liquid. However, use only reputable manufacturers, because cheap transes often contain an excess of omega 6 acids, and these, as we have already shown, contribute to the development of cardiovascular disease