Omega 3 e Omega 6
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Sono due acidi grassi essenziali, ovvero che il corpo non produce autonomamente e necessita di attingerli dalla dieta. Sono due acidi grassi polinsaturi. L’acido linoleico è il capostipite degli acidi grassi della serie omega 6, mentre a partire dall’acido alfa linolenico si ottengono quelli della serie omega 3. Gli omega 6 dovrebbero portare circa il 5-10% delle calorie totali, gli omega 3 circa lo 0,6-1,2% delle calorie totali. Il rapporto tra omega 6/omega 3 nella dieta occidentale è molto superiore a 10:1 mentre, per essere ideale, dovrebbe essere compreso tra 4:1 o 8:1.
Questo squilibrio può portare alla formazione di prostaglandine di tipo 2, con azione infiammatoria, che possono essere alla base di gran parte delle malattie croniche di tipo degenerativo che affliggono l’uomo nella società moderna.
E’ importantissimo consumare abbastanza pesce. Gli acidi grassi omega 6 e omega 3 sono i precursori degli eicosanoidi. Gli eicosanoidi sono sostanze ormonali che regolano diverse funzioni, gli ormoni, il sistema nervoso e cardiovascolare su tutti.
Benefici
Tutti gli omega 3 e alcuni omega 6 supportano la funzione antinfiammatoria mentre altri omega 6 (come l’acido arachidonico) sostengono quella pro infiammatoria. I livelli e l’equilibrio degli acidi grassi sembrano essere importanti per la prevenzione e il trattamento di patologie coronariche, ipertensione, diabete di tipo 2, disordini immunitari e infiammatori.
Gli omega 3 riducono soprattutto i trigliceridi, mentre gli omega 6 migliorano prevalentemente il profilo del colesterolo. Gli omega 3 hanno un ruolo molto positivo sulla sensibilità all’insulina, fungono anche da protettore verso il diabete mellito tipo 2. Il supplemento di omega 3 può prevenire i disagi cognitivi lievi. Gli omega 3, sembrano giocare un ruolo determinante nella lotta a certi tipi di depressione.
Pare che buoni livelli di omega 3 possano prevenire l’insorgenza di disagi infiammatori per tendini, articolazioni e muscoli negli atleti di endurance che svolgono sessioni particolarmente lunghe e intense. Vi ricordo che i grassi sono fondamentali anche per chi vuole mettere massa muscolare, infatti gli omega 3 soprattutto inducono un significativo aumento della sintesi proteica e dell’anabolismo.
Omega 3
I principali acidi grassi del gruppo omega 3 sono: l’acido alfa-linoleico (ALA), l’acido eicosapentaenoico (EPA) e l’acido docosaesaenoico (DHA). Contribuiscono alla normale funzione cardiaca, al mantenimento di livelli normali di trigliceridi nel sangue e al mantenimento di una normale pressione sanguigna.
Per capire l’importanza degli omega 3 dobbiamo sapere che il 30% del cervello umano è costituito da DHA. Gli omega 3 aiutano a mantenere in buono stato la funzione cerebrale e contribuiscono al mantenimento in buono stato della capacità visiva. Oltre all’effetto antinfiammatorio la ricerca suggerisce che gli acidi grassi polinsaturi omega 3 sono protettori contro la depressione. Gli omega 3 influiscono direttamente sul rilascio di alcuni neurotrasmettitori come la dopamina e la serotonina. L’effetto anticatabolico degli omega 3 è ampiamente riconosciuto e inoltre riducono i livelli di cortisolo.
Le migliori fonti alimentari di omega 3 sono i pesci dei mari freddi, il krill e le alghe. L’unica fonte vegana di DHA è l’olio di alghe. I semi di canapa, i semi di lino e le noci sono ricchi di ALA ma povere di EPA e DHA. Ecco perchè chi segue una dieta vegana deve integrare con un buon integratore di omega 3 EPA e DHA.
Una integrazione di Omega 3 prevede un dosaggio che va da 1 grammo al giorno a scopo preventivo, a 5 grammi al giorno per gli sportivi.
Omega 6
Gli omega 6 vengono proposti a diversi scopi, soprattutto per ridurre il rischio cardiovascolare, il colesterolo totale e quello buono, per aumentare il colesterolo buono e per prevenire il cancro. Buone fonti di omega 6 sono i semi oleosi, il germe o embrione di cereali, legumi e pseudo cereali, e i relativi oli estratti.
Quando integrare
E’ difficile avere una carenza di Omega 6, come abbiamo già visto questi acidi sono contenuti nel comune olio di oliva e un integratore per questo mi sembra inutile. Diverso è il discorso per gli omega 3, una carenza è più comune e necessita di una integrazione. In genere, viene considerata sicura l’assunzione tramite integratori di 1-5 g di omega 3 al giorno. prozis.it/65zK
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