Omega-3- rasvahapot

Mitä omega-3- rasvahapot ovat?

Omega-3- rasvahapot ovat ryhmä erilaisia monityydyttymättömiä rasvahappoja. Ne ovat elimistölle välttämättömiä ravintoaineita eli ihminen tarvitsee niitä, mutta ei pysty itse valmistamaan niitä, joten ne on saatava ravinnosta.

Rasvahapot koostuvat glyserolista ja siihen liittyneistä rasvahappoketjuista. Jos rasvahappoketjussa on hiiliatomien välillä vain yksinkertaisia sidoksia, puhutaan tyydyttyneistä rasvahapoista ja jos hiiliatomien välillä on yksi tai useampi kaksoissidos, puhutaan tyydyttymättömistä rasvahapoista. Tarkemmalta koostumukseltaan omega-3- rasvahapot ovat monityydyttymättömiä rasvahappoja sisältäen vähintään kaksi hiiliatomien välillä olevaa kaksoissidosta ja joiden hiiliketjun ensimmäinen kaksoissidos metyyliryhmän päästä laskettuna on kolmannessa hiili-hiili-sidoksessa. Monityydyttymättömiä rasvahappoja (pehmeät rasvat) pidetään parempina rasvahappoina kuin tyydyttyneitä rasvahappoja (kovat rasvat).

Omega-3-rasvahappoihin kuuluvat muuan muassa alfalinoleenihappo (ALA), joka on ihmiselle välttämätön rasvahappo sekä dokosaheksaeenihappo (DHA) ja eikosapentaeenihappo (EPA). Ihmisen pitää saada ravinnosta etenkin alfalinoleenihappoa, koska keho ei pysty valmistamaan sitä itse. Ihmisen elimistö pystyy puolestaan tuottamaan alfalinoleenihaposta jonkin verran EPA- ja DHA- rasvahappoja.

 

Mistä omega-3 rasvahappoja saadaan?

Alfalinoleenihappoa (ALA) merkittävästi sisältäviä ravintoaineita ovat pellavansiemenöljy, hamppuöljy, rypsiöljy sekä saksanpähkinä. Muita hyviä lähteitä ovat muut ruokaöljyt ja margariinit.

Eikosapentaeenihappoa (EPA) ja dokosaheksaeenihappoa (DHA) syntyy luonnossa mikrolevissä, joista ne leviävät ravintoketjuun. EPAa ja DHAa saa rasvaisesta kalasta (esimerkiksi lohesta, silakasta ja makrillista). Suomalaisten ravitsemussuositusten mukaan omega-3- rasvahappojen osuus ravinnon kokonaisenergiasta tulisi olla 1 % eli noin 2 grammaa vuorokaudessa. Tämä vastaa noin 150 grammaa rasvaista kalaa vuorokaudessa.

Keskivertosuomalainen saa 80 % omega-3-rasvahapoistaan rypsiöljystä eli ALA- muodossa ja 20 % kalasta eli EPA- ja DHA- muodossa. Kasviöljyistä peräisin olevasta ALAsta keskimäärin vain 7–8 % muuntuu elimistössä biologisesti aktiivisiksi omega-3-rasvahapoiksi eli EPAksi jaDHAksi, joten on perusteltua suosia omega-3- valmisteista sellaisia, jotka sisältävät rasvahapot suoraan EPAna ja DHAna.

 

Omega-3- rasvahappojen terveysvaikutukset

Alfalinoleenihapon on todettu lievittävän tulehduksen oireita, vähentävän veren hyytymistä ja ehkäisevän sydämen rytmihäiriöitä sekä rintasyöpää. Vaikka ALAlla on monenlaisia terveydellisiä vaikutuksia omega-3-ryhmän rasvahapoista kuitenkin DHA ja EPA erottuvat edukseen. Näiden kahden omega-3- rasvahapon terveysvaikutukset on todistettu tuhansissa tutkimuksissa ympäri maailman. Elimistön jokainen solu tarvitsee niitä rakennusaineekseen.

Ravinnon EPA ja DHA vaikuttavat laaja-alaisesti elimistön hyvinvointiin ja terveyteen. Ne osallistuvat esimerkiksi verisuoniston, hermoston ja aivojen kehitykseen sekä toimintaan. Lisäksi ne auttavat alentamaan kolesterolia ja hoitavat ihoa. On olemassa myös vahvaa tutkimusnäyttöä, jonka perusteella EPAn on todettu vähentävän vakavien sydänkohtausten riskiä.

 

Omega-3- valmisteiden käyttö

Kalaöljyt on hyvä nauttia rasvapitoisella aterialla imeytymisen parantamiseksi. Joillekin omega-3 valmisteet saattaa aiheuttaa röyhtäilyä etenkin käytön alussa, mitä voi vähentää ottamalla tuotteen ennen syömistä, tyhjään vatsaan. Kapselimuotoisten valmisteiden kapseleissa on käytetty eläinperäistä liivatetta, joten ne eivät sovellu kasvissyöjille.  Verenohennuslääkkeitä käyttävän henkilön on noudatettava varovaisuutta käytettäessä omega-3 valmisteita, sillä niillä on todettu olevan verta ohentavaa vaikutusta. Yleisesti verta ohentava vaikutus tulee ilmi vasta suurilla annoksilla, joten käytettäessä valmisteiden suositeltuja vuorokausiannoksia, käyttö on yleensä turvallista.

 

Esimerkkejä omega-3- valmisteista

Markkinoilla on hyvin monenlaisia omega-3- valmisteita, jotka eroavat toisistaan ravintosisällöltään, annostelumuodoltaan ja kohderyhmältään. Alla on esitelty kolme erityyppistä omega-3- valmistetta ja jokaisen kohdalla on kiinnitetty huomiota tuotteen erityispiirteisiin ja käyttöön.

*Lysi kalanmaksaöljy

 lysi

Päiväannos (5 ml) sisältää:

Omega-3-rasvahappoja 1081 mg, joista

   – DHA 460 mg

   – EPA 345 mg

A-vitamiinia 230 µg

D3-vitamiinia 4,6 µg

E-vitamiinia 4,6 mg

Valmistaja: Lysi, Islanti / Markkinoija: Oriola Oy

Lysi kalanmaksaöljy valmistetaan Islannin puhtaiden ja kylmien vesien kaloista. Valmiste ei kuitenkaan sisällä kalan proteiinia, kuten ei useimmat muutkaan valmisteet, joten se sopii myös kala-allergisille. On kuitenkin huomioitava, että herkimmät kala-allergikot voivat saada tuotteesta oireita. Kalanmaksaöljy on peräisin kalan maksasta ja siitä syystä se sisältää luontaisesti myös A- ja D-vitamiinia. Tuotteen sisältämät vitamiinit on huomioitava käytettäessä samanaikaisesti muita vitamiinivalmisteita. Tuotteeseen on lisätty lisäksi E-vitamiinia parantamaan sen säilyvyyttä. Tuote säilyy avattuna jääkaapissa 3-4 kuukautta.

Tuote sopii koko perheelle ja siitä on saatavana myös sitruunan makuinen kalanmaksaöljy. Pienemmille lapsille riittää aluksi ¼ annos ja annosta voidaan nostaa ikävuosien karttuessa. Tuote sopii myös kasvissyöjille.

 

*Möller Omega-3 Pikkukalat

 möller

Päiväannos (2 kpl)

Omega-3-rasvahappoja 400 mg

– josta DHA  135mg

– josta EPA  205 mg

D3-vitamiini     10 µg

Valmistaja: Axellus Oy /Markkinoija: Tamro

Markkinoilla on perinteisten kalanmaksaöljyjen lisäksi myös kalaöljyvalmisteita, jotka on puristettu suoraan kalan lihasta. Tällaiset tuotteet eivät sisällä luontaisesti vitamiineja, mutta niitä on voitu lisätä valmisteeseen. Kalaöljyä on saatavana nestemäisenä sekä kapseleina. Kapselit ovat usein suurikokoisia, joten esimerkiksi lapsia varten on kehitelty omia kalaöljyvalmisteita

Esimerkkinä tässä on esitelty Möller Omega-3 Pikkukalat, jotka ovat pieniä, kalanmuotoisia, hedelmänmakuisia ja pureskeltavia kapseleita. Makeutusaineena niistä on käytetty ksylitolia ja sorbitolia, mutta ne eivät sisällä keinotekoisia väri- tai makeutusaineita eikä säilöntäaineita. Huomioitavaa on, että valmiste sisältää päiväannoksen D-vitamiinia.

 

*Elivo Omega-3 Vahva Plus

elivo

Päiväannos (1 kapseli)

Omega-3 rasvahappoja 1020mg

– josta E-DHA 300mg

– josta E-EPA 600mg

Valmistaja: Elivo / Markkinoija: Tamro

Kalaöljyjä voidaan valmistaa niin, että jo valmistusvaiheessa EPAan liitetään esteriryhmä, jolloin muodostuu etyyliesteröityä EPAa (E-EPA). E-EPAn on todettu imeytyvän paremmin kuin pelkkä EPA ja EPA- pitoisuus elimistössä saadaan korkeammaksi kuin pelkällä EPAlla. Puhdasta EPAa tai DHAta sisältäviä omega-3- valmisteita suositellaan käytettäväksi, kun halutaan täydentää normaalia ruokavaliota. Etyyliesteröidyt kalaöljyt sopivat puolestaan paremmin tietyille eritysryhmille. E-EPAlla on todettu olevan suotuisia vaikutuksia lasten ylivilkkaudessa ja käyttäytymishäiriöiden hoidossa, sillä näillä lapsilla on todettu olevan normaalia alhaisemmat EPA- pitoisuudet veressä. Lisäksi EPAlla on positiivinen vaikutus masennuksen ja stressin hoidossa sekä yleisen vireystilan kohottamisessa esimerkiksi vanhuksilla, tietenkään unohtamatta positiivisia vaikutuksia sydämeen ja verisuoniin.

Elivo Omega‐3 Vahva Plus on uutuus apteekkimarkkinoilla ja se on vahvin etyyliesteröity omega‐3‐ valmiste.  Se ei sisällä turhia lisäaineita sekä on laktoositon, hiivaton, gluteiiniton ja makeuttamaton, joten se sopii monille erityisruokavaliota noudattaville. Huomioitavaa on, että valmiste ei sisällä lisättyjä vitamiineja, joten päivittäinen D- vitamiinilisä on suositeltavaa.

 

Tekijät: Eija G ja Katja P

8,758 thoughts on “Omega-3- rasvahapot

  1. Aika vahvoja terveysvaikutuksia on tutkimuksissa esitetty ALAlle (rintasyövän ehkäisy) ja EPAlle (sydänkohtausten riskin vähentäminen). Ovatko nämä vaikutukset sellaisia, joita saa väiteasetuksen mukaisesti käyttää tuotteiden markkinoinnissa ?

    • ALAn ja EPAn vaikutukset eivät varmaankaan ole sellaisia, että niitä saisi käyttää markkinoinnissa väiteasetuksen mukaisesti. Näitä on kuitenkin tutkittu paljon ja on saatu viitteitä hyvistä vaikutuksista sekä sydäntaudeissa että esimerkiksi rintasyövässä. Ravintolisät eivät ole hoitokeino sairauksiin vaan ne toimivat tukihoitona sairauksien hoidossa ja sairauksien ennaltaehkäisyssä monipuolisen ruokavalion lisäksi ja varsinkin jos ruokavalio ei ole monipuolinen! Ravitsemuksellisesti kalan käyttö on suositeltavaa vähintään kerran viikossa ja ellei näin ole, kannattaa kalaöljyvalmisteita käyttää jotta elimistö saisi tarvittavat hyvät rasvahapot.

  2. Esitellyt tuotteethan eivät ilmeisesti kuulu varsinaisten funktionaalisten elintarvikkeiden ryhmään, koska ovat ovat kapseleita/pillereitä (ja nestemäinen kalanmaksaöljy)?
    Tiedättekö hyödynnetäänkö esim. joissain kalaruoissa tai pähkinävalmisteissa terveysväittämiä?

    • Esitellyt tuotteet ovat elintarvikkeita, jotka on luokiteltu ravintolisiksi. Ne ovat käytöltään ja muodoltaan lääkkeenomaisia, mutta niitä säätelee elintarvikelaki.

      Euroopan kommissio on myöntänyt ALAlle, EPAlle ja DHAlla terveysväittämiä. Kohteina niissä on sydämen hyvinvointi ja normaalin verenpaineen, veren rasva-arvojen sekä näkökyvyn ylläpito. Lisäksi teho on myönnetty myös raskaudenaikaiselle käytölle, mikä edistää sikiön ja rintaruokitun lapsen normaalia aivojen kehitystä.

      Mahdollista olisi siis hyöndyntää terveysväittämiä omega- rasvahappoja sisältävissä elintarvikkeissa, mutta lisäksi olisi muistettava huomioida myönnettyihin terveysväittämiin liitetyt lisäkriteerit esim. päivittäisten annosten suhteen. Itse en ole bongannut terveysväitteisiä tuotteita, mutta täytyneepä tutkiskella tämän ryhmän tuotteita tarkemmin seuraavilla kauppareissuilla 🙂

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