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Omega-3 i vitamin D – koja je razlika?
Iako neka hrana i dodaci prehrani kao što su riblje ulje i ulje jetre bakalara Möller’s sadržavaju omega-3 i vitamin D, ovi nutrijenti nalaze se i zasebno u raznovrsnoj hrani životinjskog i biljnog podrijetla.
Omega-3 za vaše srce, mozak i oči
Istraživanja pokazuju da omega-3 masne kiseline EPA i DHA sudjeluju u vitalnim procesima u tijelu, na primjer kao gradivni elementi u krvožilnom sustavu, što dokazuje njihov pozitivan učinak na ljudsko srce. Osim toga, masna kiselina DHA jedinstvena je kao najvažnija omega-3 masna kiselina za mozak i vid. Istraživanja pokazuju da postoji povezanost između majčinog uzimanja ove kiseline tijekom trudnoće i normalnog razvoja mozga fetusa. Također se pokazalo da masna kiselina DHA ima važnu ulogu u održavanju normalne funkcije mozga tijekom cijelog života.
Vitamin D
Vitamina D ima u namirnicama kao što su plava riba i riblja ikra te u dodacima prehrani kao što je ulje jetre bakalara Möller’s. Najrašireniji oblici vitamina D su D2 i D3. Vitamin D3 se najčešće koristi jer ga tijelo lakše apsorbira, razgrađuje i iskorištava. Vitamin D2 ima u namirnicama poput gljiva, a vitamina D3 u hrani životinjskog podrijetla.
Vitamin D pridonosi razvoju snažne koštane strukture u djece kao i održavanju dobrog imunosnog sustava te zdravog koštanog tkiva u svim fazama života.
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Omega-3 and vitamin D – How much do you need?
The NHS has made clear recommendations regarding the daily intake of vitamin D. Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D per day.
Children from the age of 1 year and adults need 10 micrograms of vitamin D per day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.
From about late March/early April to the end of September, the majority of people should be able to get all the vitamin D they need from sunlight on their skin. However, as stated on the NHS website, “During the autumn and winter, you need to get vitamin D from your diet. But since it’s difficult to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.”
The NHS also recommends eating at least two meals of fatty fish per week. This corresponds to 300–450 grams of pure fish. Of this, 200 grams should be from oily fish such as salmon, trout, mackerel and herring, containing more of the omega-3 fatty acids. Salmon contains 2.4 grams of omega-3 fatty acids EPA and DHA per 100 grams. In order to benefit from the effects of EPA and DHA, you should be getting 250 mg of these fatty acids daily.