
Intake of omega-3 fatty acids through food can alleviate dry eye syndrome.
But both for the health of the eye and for our whole organism, a favorable ratio of omega-3 and omega-6 fatty acids in the diet is a challenge of today’s proper diet.
The ratio and presence of these two types of unsaturated fatty acids (omega-3 and omega-6) cause different behavior in the body. While the by-products of the breakdown of omega-6 acids stimulate inflammatory processes, the growth of tumor cells, blood clotting, omega-3 acids act to soothe inflammation.
Our ancestors in the past consumed larger amounts of omega-3 fatty acids and smaller amounts of omega-6 fatty acids. However, with evolution, this ratio has reversed and today omega-6 fatty acids are more present in our diet.
Numerous scientific studies have confirmed the importance of the ratio of omega – 3 and omega – 6 fatty acids. The recommendation of the World Health Organization is that the diet should include a ratio of omega-3 and omega-6 fatty acids in the range from 1: 3 to 1: 5, but the reality is significantly different. For example, the ratio of these two types of fats in America is 1:10, and in Japan where a lot of fish is consumed and the lifespan is longer the ratio is 1: 1.
Increasing the intake of omega-3 fatty acids is recommended to all people with a typical ‘western’ diet, as today the proportion of these important fatty acids is many times lower than it has been in the history of mankind.
A diet with a high ratio of omega 6 and omega 3 (15: 1) is also associated with an incidence of dry eye syndrome that is twice as high as that seen in people who follow a low-ratio diet.
Omega-3 fatty acids are essential fatty acids, which means we have to ingest them through food. They are most common in blue fish, tuna, salmon, cod, mackerel, sardines. Dietary sources of omega-3 fatty acids in addition to fish oil, rich in docosahexaenoic (DHA) and eicosapentaenoic (EPA) fatty acids, include plant sources that contain a precursor of these long-chain unsaturated fatty acids – alpha-linolenic acid, one of the two essential fatty acids. This conversion is often weak, especially in the elderly and newborns.
Omega-3 acids are rich in flax seed oil, walnut, chia seeds.
Omega-6 fatty acids are also essential fatty acids that play an important role in brain function, normal growth and development. Not all omega-6 fatty acids behave equally. Omega 6 found in industrially processed and processed foods (meat and meat products), industrially processed bakery products, sweets, then in vegetable oils, especially in sunflower, corn and soybean oil can stimulate inflammation while. gamma linolenic acid (GLA) reduces inflammatory processes.
Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in vegetable oils and seeds: hemp seeds, oats, barley. GLA helps in hair growth, maintaining health, regulating metabolism and the reproductive system.
Consumption of omega 3 fatty acids and omega 6 from gamma linolenic GLA has been shown to be very effective in dry eye treatments.
ANGELINA PAIĆ, dipl.ing.preh.teh., Univ.spec.nutr.
university specialist in nutrition
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