What do we know about omega-3
Omega-3 fatty acids are one of the pillars of modern healthy nutrition.
The usefulness of these compounds has long been in no doubt. It is believed that they reduce blood pressure and the risk of heart disease, accelerate metabolism, fight with "bad" cholesterol ... In general, they are simply irreplaceable.
And literally irreplaceable. These fatty acids are not synthesized the body on its own. Therefore, it is important to receive them with food.
In such an indispensable status, omega-3 acids have taken root in the diet and have even been introduced to international medical advice on the prevention and treatment of cardiovascular disease. Dozens of studies confirming this have been conducted.
Only recently it turned out that research is not so accurate.
What is wrong with omega-3 acids
Not that scientists deliberately misled the world. Rather, they were sincerely mistaken themselves.
Previous studies were of the so-called observational nature. Scientists have noticed that among representatives of "fish" communities, for example, the Greenland Eskimos or a number of Quebec ethnic groups the incidence of heart disease is lower, and life expectancy is higher than the average for humanity. The basis of the diet of these communities, as is clear from the definition, is oily sea fish. Therefore, the researchers suggested that it was all about omega-3 acids in the fish .
Other possible causes - the same healthier and more active lifestyle that representatives of such communities lead, the absence of bad habits, or simply good ecology - were simply discounted.
Science has come to a complete systematic analysis of hands only recently. In Review Cochrane mentions 79 randomized controlled trials in which a total of 112 059 volunteers participated.
A small digression. Similar research is the basis of modern evidence-based medicine. They exclude any coincidence. Situations when in one group everyone eats fish and leads an active lifestyle (as in "fish" communities), and in the other - all the inhabitants of nervous gazed megalopolises, are impossible. All categories of people - both active, and nervous, and smokers , and fish lovers - are divided approximately equally among the control groups.
Most of these studies compared the risks of cardiovascular disease in patients taking omega-3 supplements or leaning on foods high in fatty acids (fish oil, hazelnuts, vegetable oils, in particular flaxseed), and those taking placebo or ignored omega-3. Doctors observed the condition of volunteers from 12 to 72 months. And did not notice the difference.
It turns out that omega-3 fatty acids do not prolong life and do not improve the condition of the heart and blood vessels, as previously suggested.
Does this mean that you can not take omega-3
On the official website of Cochrane published reaction of the world's largest experts to the news that omega-3 acids turned out to be a dummy. Some quotes are impressive.
"Supplements with omega-3s cost quite a lot. My advice to anyone who buys them in the hope of reducing the risk of heart disease: better spend your money on vegetables.|
There is no reason to distrust the Cochrane systematic analysis. However, writing off omega-3 acids, in general, is also not worth it.
First, the studies in the Cochrane review focused only on the relationship between omega-3 and cardiovascular health. Other possible useful properties these fatty acids have not been studied so thoroughly.
Today it is believed that taking omega-3 alleviates the condition of depression, reduces the risk of mental disorders , fights inflammation and autoimmune diseases ... And perhaps it is. Unless proven otherwise.
Secondly, it is normal when the appearance of new data forces physicians to reconsider old recommendations. But it is possible that no less authoritative studies will be presented that will justify omega-3. In the sense, they will again confirm the effectiveness of taking these fatty acids for the prevention of cardiovascular diseases.
However, there is no such data yet. So, buying supplements with omega-3, as well as specifically introducing sea fish and nuts into the diet in the hope of taking care of the heart and long life, is pointless. Better, really, spend money on vegetables.
By the way, regular potatoes also have omega-3s. So without essential fatty acids, you definitely will not stay.