HEE TWO OMEGA 3 LONG CHAIN FATSEYS AND BOTH ARE FOUNDAMIANS FOR HEALTH. By UNVO, DHA or Docosahexaenic acid; by ootro, the EPA or eicosapentaenoic acid. The two have many in common, but not their functions.
To enterus we have the help of José Ángel Rufián Henares, Cathedrilare of the Department of Nutrition and Bromatology of the University of Granada, and honor member of the Nutrition and Dietary Espádol Academy.
What is the DHA
DHA (docosahexaenic acid) is a type of omega-3 polyunsaturated fatty acid. Majority is acquired with the diet, but you can also synthesize an alpha alpha acid ingested consumption. It is essential for the structure of the cells. “It is important for the brain, eyes and heart muscle, especially during mud Baby’s nervous and visual system development«Rufián explains.
Differences with EPA
The EPA, on the other hand, acts as a process regulator. “It has a powerful anti -inflammatory effect, maintaining cardiovascular health and helping a mood control. This is a spechive review in people with combrity of cardiovakers, chronic inflammation, or disorders of the alanimo such as deferramers.
What benefits does the health DHA have?
The DHA reads multiple benefits supported by decades of scientific research. Among all of them, Rufián Henares stands out the signs:
Brain and cognitive health
It represents up to 40% of the fatty acids of the neuronal tissue. «Between DHA he goes to a fundamental being for the formation and the functions of neurons. Favorite memory, learning and cognitive development, including the development of the brain in babies and children,» explains Rufián.
In adults it contributes to proper brain functioning and can I help prevent cognitive deterioration associated with age. Therefore, in older people the appropriate levels of DH are associated with less risk of neurodegeneratis diseases, such as The Alzheimer’s.
Protected the vision
It represents more than 50% of the total fatty acids of the retina.
In adults it contributes to the maintenance of visual acuity and can help a delay that encloses ocular relations with age, such as macular degeneration. Also essential for visual development in babies.
Take care of the heart
It contributes to reducing blood triglycerides, which son a cardiovascular risk factor, as well as maintaining blood pressure at healthy levels. It also improves the function of blood vessels, reduces the risk of arrhythmias and can reduce the risk of heart attack and other cardiovascular cooling.
Anti -inflammatory effects
MODULA INFLAMMATORY PROCESSES and «participates in the formation of flexible and resistant cell membranes, especially in sensitive tissues such as brain and retina.»
Thanks to this, it contributes to controlling cooling such as diabetes or obesity, although it must be taken into account that it is less powerful than EPA in this aspect.
Thus the DHA intervenes throughout life
This fatty acid is essential at all stages of life, although according to the time, some function or others will be more relief.
In the Emarazo
The DHA in pregnancy contributes to the health of the mother and the baby, “since it is when the nervous system of the fetus is being formed. In fact, it favors the brain development, which will be the basis of the future cognitive developing, atnnon, language and coordination. Motor during childhood.
For the mother it is beneficial because she gives her protection against postpartum depression and safeguard her cardiovascular health.
In children
The DHA in children is fundamental, it is already a stage of life in which the brain and the nervous system are developing at great seal.
It also helps them Improve attention and concentration. In children with ADHD, improvements in class behavior have been described, with DHA supplementation, since «it favors communication between neurons and the balance of neurotransmitters, essential for attention control.»
In adults and older people
This fatty acid is increasingly present in neurology consultations for older people for its possible effect protection against cognitive deteo. It also improves the function of blood vessels and challenge the programming of usual visual diseases in major characters, such as macular degeneration.
In general, Convene maintain adequate levels throughout the adult stage to preserve the normal functioning of the brain, heart and vision.
Recommended DHA dose
The recommended dose varies according to the stage of life: of the 250 milligrams per day in healthy adults and the elderly, a more than 1,000 milligrams daily in people with cardiovascular problems.
During the Emarazo and Breastfeeding, women should consume around 450 milligrams per day.
For brain function and vision, DHA is prioritized. For cardiovascular health and inflammation, a supplement is often preferred with mayor proportion of EPA. The EPA ratio: Dha can vary according to the objective.
DHA sources
This fatty acid can be found in food naturally, in fortified foods and in supplements. Although the best option is diet, supplements can be used when necessary and indicates it unitium of professional sanitary health specialized in the use and application of these rough acids in defamations situations.
DHA Rich Foods
It is found in very few foods naturally.
- Fatty fish. She is the DHA Source Director: Salmon, sardines, anchovies, mackerel, herring, anchovies …
- Other sea products: Bivalve (oysters and mussels), mollusks (octopus, sepia) …
- Fish roe: Caviar
- Cod liver oil
Fortified foods with DHA
Given the difficulty of incorporating a lot from food with DHA in the diet, fortified alimes is increasingly frequent with this fatty acid, such as milk and yogurts, huvos or juices. When this is the case, this information is available in the nutritional information of the food.
DHA supplements
Son a practical and safe way to make an adequate, special mental intake when sufficient fish are not consumed or in situations of the mayor need such as an amazing, breastfeeding or old age.
Of the options that exist in the market, the expert highlights fish oil and oil or algae DHA capsules. The latter is the perfect option for people who follow vugent and vanganous dieteas. The dose should be prescribed by a DHA specialist.
Side effects, contraindications and precautions
Although the DHA is safe for most people, «as a nutrient of like any or supplement, it can have mild side effects, contraindications in specifications and precautions a shopkeeper into account. Especially in high doses or rabbitations of conditions méuciones,» explains ElPlal. Cathedrilaro of the Department of Nutrition and Bromatology at the University of Granada.
In general, the EFSA (European Food Security Authority) recommends a Daily intake between 250 and 500 mg of EPA and DHA For the population in general. For healthy adults, consumption of up to 5 grams a day of EPA and DHA combined can be considered safe. However, for therapeutic purposes, higher doses can be considered, reaching up to 3 or 4 grams per day, always under medical supervision specializing in the use of these fatty acids.
Side effects
They are generally mild and occur «more frequently with supplements, especially fish oil. The most frequent are unpleasant fish or aftertaste, eruptions, nausea or digestive discomfort, mild diarrhea or soft stool if the dose is very high and sometimes mild breath (halitosis).»
These effects usually disappear by adjusting the dose or taking the supplement during meals.
Precautions and contraindications
- Anicoagulants or platelet antiagueragants. The patients who take them should be careful and consult with their doctor.
- Fish or seafood allergy. Some DHA capsules, which are made of fish, contain could trace allergenic proteins.
- Pregnant women. They should avoid unpurified or poor quality supplements, due to the risk of contaminants, such as mercury and other heavy metals. To do this, the IFOs (International Fish Oil Standards) is a certification program of the evaluation and valid the quality, pure and power of fish oil supplements that contain omega-3 thick acids.
- Nions It is important to adjust the appropriate doses for your age and weighs organ and pediatric nutritionist organizer and consultant.
The Aldi Council
Remember that in addition to taking foods rich in DHA or, where appropriate, a starting of supplements prescribed by Unitio Professional, to improve the concentration of concentration and memory you have to sleep sufficient hours to achieve a rescuing repair and tooth on Thursday.
José Ángel Rufián. Honor Member of the Spanish Academy of Nutrition and Dietetics and Academic corresponding to the Royal Academy of Medicine and Surgery of Eastern Andalusia. Cathedrilaro of the Department of Nutrition and Bromatology at the University of Granada. Possess more than 160 indexed publications in the dating reports magazine (index H = 45). Rufián is included in 2% of the best world researchers in the area of Food and Technology Sciences according to the ranking of world scientists (Stanford University). Realmento, is the Coordinator of the Europe Stance4health (www.stance4health.com) project, a great project in which 19 partners from 8 European countries participate.
