Omega-3 i vitamin D – dvije vitalne hranjive tvari

Omega-3 i vitamin D važne su hranjive tvari o kojima ovisimo kako bi naše tijelo optimalno funkcioniralo. Ali kako ove vitalne hranjive tvari funkcioniraju u tijelu?

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Omega-3 i vitamin D – koja je razlika?

Iako neka hrana i dodaci prehrani, poput ribe i Möllerovog ulja jetre bakalara (CLO), sadrže i omega-3 i vitamin D, oni se također nalaze odvojeno u različitim životinjskim i biljnim namirnicama.

Omega-3 za vaše srce, mozak i oči

Istraživanja pokazuju da su omega-3 masne kiseline EPA i DHA uključene u vitalne procese u tijelu, kao što su gradivni blokovi u kardiovaskularnom sustavu, što znači da imaju pozitivan učinak na ljudsko srce. Osim toga, DHA masna kiselina jedinstvena je po tome što je najvažnija omega-3 masna kiselina za mozak i vid. Studije pokazuju da postoji veza između majčinog unosa DHA tijekom trudnoće i normalnog razvoja mozga njezina fetusa. Studije također pokazuju da DHA igra ulogu u održavanju funkcionalnog mozga tijekom života.

Vitamin D

Vitamin D također se može pronaći u hrani kao što su masna riba i riblja ikra te u dodacima kao što je Möllerov CLO. Najčešći oblici vitamina D su D₂ i D₃. Vitamin D₃ je preferirani oblik jer ga tijelo lakše apsorbira, razgrađuje i koristi. Dok se vitamin D₂ može naći u hrani kao što su gljive, D₃ se može naći u životinjskim izvorima hrane.

Vitamin D doprinosi razvoju jake strukture kostiju kod djece, te održavanju zdravog imunološkog sustava i normalne strukture kostiju tijekom života.

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Omega-3 i vitamin D – koliko vam je potrebno?

NHS je dao jasne preporuke u vezi s dnevnim unosom vitamina D. Bebe do dobi od 1 godine trebaju 8,5 do 10 mikrograma vitamina D dnevno.

Djeca od 1 godine starosti i odrasli trebaju 10 mikrograma vitamina D dnevno. To uključuje trudnice i dojilje te osobe s rizikom od nedostatka vitamina D.

Otprilike od kraja ožujka/početka travnja do kraja rujna, većina ljudi trebala bi dobiti sav potreban vitamin D putem sunčeve svjetlosti na svojoj koži. Međutim, kao što je navedeno na web stranici NHS-a, “Tijekom jeseni i zime morate unositi vitamin D iz prehrane. No budući da je teško dobiti dovoljno vitamina D samo iz hrane, svi (uključujući trudnice i dojilje) trebali bi razmisliti o dnevnom uzimanju dodatka koji sadrži 10 mikrograma vitamina D tijekom jeseni i zime.”

NHS također preporučuje jesti najmanje dva obroka masne ribe tjedno. To odgovara 300-450 grama čiste ribe. Od toga 200 grama treba biti od masne ribe kao što su losos, pastrva, skuša i haringa, koja sadrži više omega-3 masnih kiselina. Losos sadrži 2,4 grama omega-3 masnih kiselina EPA i DHA na 100 grama. Kako biste imali koristi od učinaka EPA i DHA, trebali biste uzimati 250 mg ovih masnih kiselina dnevno.

What is good health?

Body changes in later life call for changes in your diet

Do you have a good lifestyle?

Lifestyle simply means the way in which you live. Health and lifestyle go hand in hand. You might feel you have a good lifestyle if you are physically active, eat healthily and generally experience a sense of wellbeing. Conversely, if you want good health you should also have a good lifestyle.

Physical activity is the major contributor to a good lifestyle, but diet, drugs, stress, sleep and social conditions are also play an important role. Being able to use the body properly to avoid injury also affects lifestyle. Physical activity can also prevent depression and help you to recover more quickly from mental illness, both of which obviously affect your lifestyle.

How does the aging process affect your immune system?

Diet can be a difficult topic for many. Perhaps you eat too much or too little or maybe you find it hard to know what foods to combine to have a balanced diet. It’s also important to eat food that contains important vitamins, minerals and dietary fibre, omega-3 and antioxidants. On top of all this, you also need to get enough energy, protein and the correct fatty acids. The requirement for these nutrients changes throughout your life. When you are older you also have different requirements than children and younger adults. Women also have different requirements than men. Pregnant and breastfeeding mothers also have special requirements.

When you get older, you lose muscle mass and your body requires less energy and therefore less food. You may lead a less active life than you did before, which is why you require less food. However, your need for minerals, vitamins and other nutrients remains the same. Of course, there are plenty of healthy and active older people, but when you reach 70 to 80 years of age, it’s easier to become ill, especially during flu season.

Some steps you can take to improve your lifestyle and health are to:

eat a healthy and varied diet
stay active
watch your weight
avoid too much alcohol and don’t smoke
get enough sleep
think positive
practise good hygiene

What is good quality of life?

The World Health Organisation (WHO) defines quality of life as a state where the individual can realise their potential, cope with normal stressful situations, work in a rewarding and positive way, and be able to contribute to others and society.

Quality of life is a wide and somewhat diffuse concept that includes joy in, and a desire for, life. These are values that are rather felt than measured, which in turn are based on personal environment and choices. Quality of life doesn’t necessarily depend on being healthy or sick. It’s the moments between worries, sorrows, problems and ailments that matter. For example, if you have a chronic illness, a feeling of mastery can be important when talking about quality of life.

To sum up, quality of life is a combination of health, lifestyle, networks and social support. It’s about experiencing joy, meaning in life, satisfaction, security and a sense of belonging, as well as being able to use your strengths. It’s also about feeling interest in life, coping with everyday situations and a being committed to something or someone. If you have good quality of life, you will be able to cope better with the inevitable stressful situations in life.