Vi bliver hele tiden klogere på de sunde fedtstoffer, og særligt omega-3-fedtsyrerne har der været meget fokus på de seneste år. Ikke uden grund, da de essentielle fedtsyrer EPA og DHA er livsvigtige og har stor betydning for, hvor godt vores krop har det. Forskning tyder på, at deres betydning måske er endnu vigtigere end hidtil antaget, og her spiller fosfolipidbunden omega-3 en særlig rolle.
Af Rikke Agersted
Triglycerid- eller fosfolipidbunden fiskeolie
Traditionel fiskeolie er olie fra hele fisken. Omega-3-fedtsyrerne i fisken er primært bundet til den type fedtstof, der hedder triglycerider, hvilket selvfølgelig også har været tilfældet med den fiskeolie, som er udvundet heraf. Derefter fandt man ud af, at omega-3-olien også kunne udvindes af de små lyskrebs, krill. Den store forskel på almindelig fisk og krill er, at omega-3-fedtsyrerne i krillen er bundet til fosfolipider, som er en anden type fedtstofmolekyler end triglyceriderne.
Herefter har endnu en ny type fiskeolie set dagens lys. Udgangspunktet er denne gang sild. Fiskeolien fra sild har også omega-3-fedtsyrer bundet til fosfolipider, hvilket er muligt, når man udvinder fedtsyrerne fra sildens æg, som er meget fosfolipidholdige. Selve silden indeholder primært triglyceridbunden omega-3 ligesom andre fisk.
Ikke helt det samme
Det er selvfølgelig oplagt at stille spørgsmålstegn ved nødvendigheden af at finde endnu en kilde til fosfolipidbundne omega-3-fedtsyrer, for det er let at forestille sig, at den kan være underordnet, så længe det er de rigtige fedtsyrer, man indtager. Men helt så enkelt er det ikke. Man kan nemlig ikke undgå spor af den oprindelige kilde til olien, som jo er langt mere kompleks end omega-3-fedtsyrerne alene. Folk med skaldyrsallergi bør derfor undgå krillolien og har tidligere været nødsaget til udelukkende at vælge triglyceridbunden omega-3.
Med fiskeolien fra sildeæg kan skaldyrsallergikere og alle andre, der er vant til fiskeolie, nu også få en fosfolipidbunden omega-3-olie. Krill indeholder desuden, som den eneste af omega-3-fedtsyrerne, også astaxanthin, som er en god antioxidant.
Sammensætningen af EPA (eikosapentaensyre) og DHA (dokosahexaensyre) varierer fra kilde til kilde. Fiskeolien fremstillet af sildeæg har et meget højt indhold af DHA i forhold til EPA, hvor krillen udmærker sig ved at have et højere indhold af EPA end DHA.
Høj biotilgængelighed
Endnu en forskel på fiskeolierne er den høje biotilgængelighed, som de fosfolipidbundne fedtsyrer har. Biotilgængeligheden fortæller noget om, hvor meget af et stof, der når frem til blodbanen for derfra at kunne optages i resten af kroppen. Fosfolipidbundne fedtsyrer har en højere biotilgængelighed end triglyceridbundne.
Hvad gør veganerne?
Tidligere har veganere været henvist til at spise omega-3-olier som hørfrøolie. Problemet i den henseende er, at hørfrø ikke indeholder EPA og DHA, men deres forstadie, ALA (alfalinolensyre). Omdannelsen af ALA til DHA er ikke særlig effektiv fra hørfrøolie. Kun ca. 0,5 pct. omdannes til DHA. Ved fordøjelsesproblemer, sygdom eller lignende kan omdannelsen være mindre.
Løsningen på det kan være omega-3-olie-udvundet af havalger. De indeholder meget EPA og DHA i den triglyceridbundne form, og derfor kan veganere nu også supplere kosten direkte med disse vigtige fedtsyrer.
Algeolie indeholder omkring dobbelt så meget DHA som EPA.
En stor fordel ved algeolie er, at alger ikke indeholder de efterhånden store mængder af miljøgifte, som ledes ud i havene. Selvom man kan rense de større fisk for giftene, vil der altid være en smule tilbage, og det slipper man for med algeolie.
Levertran indeholder også omega-3
Torskelevertran har været brugt i mange årtier og været det tilskud, vores bedsteforældre huskede tilbage på med rædsel. Deres barndoms daglige skefuld af den ildelugtende substans var nemlig fra før, nutidens producenter fandt på at tilsætte smag for at dække over fiskesmagen.
Levertran indeholder både EPA og DHA, men derudover har olien også et højt indhold af A-vitamin og et vist indhold af D-vitamin. Levertran er derfor særlig effektiv ved behov for disse vitaminer, samtidig med at man får de gode omega-3-fedtsyrer.
Levertran er triglyceridbundet og indeholder mere DHA end EPA.
Cellernes arbejde afgøres af de langkædede fedtsyrer
Hver eneste celle i kroppen har en cellemembran, hvis vigtigste funktion er at lukke stoffer ind eller ud af cellen. Man kan groft gruppere cellemembranens opgaver på følgende måde:
- Opretholdelse af membranens viskositet
- Ligand binding til receptorer (ligander er molekyler, der kan binde sig til et andet molekyle for at danne et kompleks)
- Cellesignalering og genetiske udtryk
- Eicosanoid- og docosanoidsyntese
De dominerende flerumættede fedtsyrer, som indgår i cellemembranen via fosfolipidbindinger, er de langkædede fedtsyrer AA, dGLA, EPA og DHA.
Membranfleksibiliteten er yderst vigtig for, at cellen kan udføre sit arbejde. I tilfælde, hvor cellen er i underskud af fedtsyrer, bliver den stiv og arbejder dårligere. Derved har affaldsstoffer og celleprodukter sværere ved at blive lukket ud af cellen, og den har sværere ved at optage signal- og næringsstoffer. Feller et al. er et af de forskerhold, der har påvist, at cellemembranens fleksibilitet øges ved tilstedeværelsen af DHA. Et fosfolipidbundet fiskeolieprodukt lader til at være en oplagt kilde til at sikre cellerne de gode omega-3- fedtsyrer med vægt på DHA-fedtsyrerne.
Fosfolipiderne vigtige ved Alzheimers
Fosfolipiderne betragtes som byggesten til cellemembranerne, hvor triglyceriderne bruges i kroppen som en energi-ressource og som et oplagringsmolekyle. Det giver derfor ekstra god mening, at fosfolipidbunden omega-3 i højere grad kan fordre optagelsen af EPA og DHA i cellemembranerne.
Fiskeolien fra sildeæg indeholder ud over omega-3 også naturligt cholin, som er essentielt for dannelsen af neurotransmitteren acetylcholin, der hjælper hjerne og nerveceller til at fungere optimalt. Cholin menes at være særlig vigtigt i forebyggelsen af Alzheimers, ligesom nyere forskning viser, at der er en sammenhæng mellem cholin og udvikling af den del af fosterets hjerne, som har betydning for hukommelsen. Nature Medicine har offentliggjort et studie ledet af neurologen Howard Federoff fra Georgetown University Medical Center i Washington DC (publiceret d. 9.3. 2014).
Deltagerne i undersøgelsen blev testet kognitivt og hukommelsesmæssigt gennem fem år, og en gang årligt blev der taget blodprøver. Forskerne brugte et massespektrometer til at analysere blodplasmaen fra 53 deltagere med mild kognitiv svækkelse eller Alzheimers sygdom, herunder 18 personer, som udviklede symptomer under studiet. Man holdt resultaterne op mod 53 personer, som forblev kognitivt raske i løbet af studiet. Forskerne fandt 10 forskellige fosfolipider i blodet, som forekom i konsekvent lavere mængde hos dem, der havde en kognitiv svækkelse eller udviklede den under forsøget. Man ved, at disse fosfolipider er generelt forekommende i cellemembranerne, men kender ikke kilden til dem. Howard Federoff har en formodning om, at koncentrationen af fosfolipiderne på en eller anden måde reflekterer nedbrydningen af nervecellernes membraner.
Hjernen skabes med EPA og DHA
Udviklingen af et barns hjerne sker primært i fosterstadiet. Et nyfødt barns størrelse er kun fem procent af et voksent menneskes, men størrelsen på barnets hjerne er allerede 70 pct. af en voksen hjerne. I løbet af det første leveår vokser hjernen yderligere omkring 15 pct., og den er færdigudvokset, når barnet er fem til seks år. Det er grunden til, at gravide og ammende anbefales ekstra tilskud af omega-3 med vægt på DHA-indholdet.
Fedtsyresammensætningen ændres med alderen
Omkring 60 pct. af hjernens tørvægt (vandet fratrukket) består af fedt, og ca. 20 pct. heraf udgøres af de flerumættede fedtsyrer DHA og AA (arakidonsyre). Kroppen kan ikke selv danne DHA, men skal have fedtsyren tilført gennem kosten, og her kan det være en fordel at indtage den letoptagelige fosfolipide form.
I hjernen er DHA den dominerende omega-3-fedtsyre og AA den dominerende omega-6-fedtsyre. Det er fosfolipiderne i hjernen, der binder fedtsyrerne i cellemembranerne. I den grå substans, som er hjernens yderste lag, er der mere DHA end AA, men i den hvide substans, som er den inderste del af hjernen, er forholdet omvendt. Man ved, at koncentrationen af DHA og AA ændres i de forskellige hjerneområder i løbet af livet. Carver et al. konstaterede gennem et studie af hjernebarken fra 58 mennesker i alderen fra to til 88 år, at koncentrationen af AA falder med alderen, hvorimod koncentrationen af DHA stiger med alderen. Svennerholm viste gennem et lignende studie, at AA- og DHA-koncentrationen hos et to måneder gammelt spædbarn var 1:1 (16,5 pct. AA og 16,1 pct. DHA), men hos en 82-årig var forholdet ændret til et forhold på 1:4 (10,3 pct. AA og 33,9 pct. DHA).
Ud over hjernen er øjets nethinde og sædcellerne også rige på fosfolipidbunden DHA.
Børns udvikling afhængig af omega-3
Birch and Hoffman et al. (1998) har undersøgt 108 raske spædbørn og deres kost. De blev enten ammet, fik modermælkserstatning uden DHA og AA, eller modermælkserstatning indeholdende DHA, men ingen AA. Efter 17 uger stod det klart, at børnene, som ikke fik DHA gennem kosten, havde et signifikant lavere DHA-indhold i kroppen end de andre grupper, og konklusionen var, at der ikke er nogen tvivl om, hvor vigtigt det er, at DHA indgår i spædbørns kost. Studier af langtidseffekten af DHA-mangel hos dyrebørn har vist, at DHA-mangel i fosterstadiet og lige efter fødslen ikke kan rettes fuldstændigt op senere i livet.
Hele 70 pct. af de langkædede fedtsyrer, som findes i modermælken, kommer direkte fra moderens egne depoter. De resterende 30 pct. stammer fra moderens kost. I den vestlige verden er omega-3-indtaget faldende, og det kan være direkte årsag til, at barnet ikke får nok. Særligt hvis moderen selv er i underskud og derfor ikke har velforsynede depoter, som kroppen kan tære på.
Spændende forskning omkring øjensygdomme
Med alderen kan synet forringes grundet forkalkninger på nethinden eller som følge af et toksisk molekyle, der ophobes i øjets retina. Begge dele lader til at kunne forebygges med DHA. I et studie lavet på 32.000 kvinder mellem 45 og 84 år, erfarede man, at de kvinder, som spiste mindst to portioner tunfisk om ugen, havde en signifikant lavere risiko for at få tørre øjne, end de kvinder, som kun spiste en portion eller mindre. Anden forskning peger på, at omega-3-fedtsyrer også kan sænke risikoen for at udvikle et højt tryk i øjet samt grøn stær.
Cellernes pacemaker
I forståelse af DHA’s rolle i de membrane fosfolipider er der opstået en teori om, at DHA er en form for metabolisk “pacemaker” i cellerne, som påvirker hele organismens stofskifte. Turner et al. testede denne teori og fremlagde studiet i 2006, hvor de fandt ud af, at der er et positivt, lineært forhold mellem en høj aktivitet af enzymet Na+K+ATPase (natrium-kalium-pumpen) og cellemembranernes koncentration af DHA i de omkringliggende fosfolipider i hjerne-, hjerte- og nyreprøver fra både pattedyr og fugle. Den højeste koncentration af DHA fandt forskerne i pattedyrenes hjerne, som samtidig havde den højeste natrium-kalium-pumpe-aktivitet. Det er en væsentlig observation, da natrium-kalium-pumpen står for omkring 20 pct. af det basale stofskifte og omkring 60 pct. af energianvendelsen i hjernen. Pumpen er ansvarlig for, at kroppens energi transporteres rundt i kroppen til de steder, hvor der er brug for den.
DHA ændrede menneskets udvikling
Artiklen “Docosahexaenoic Acid (DHA): An Ancient Nutrient for the Modern Human Brain” fra NCBI’s hjemmeside (The National Center for Biotechnology Information) fra 2011 redegør for, hvordan forskere ved at analysere store mængder af fossile optegnelser har opdaget, at implementeringen af vandlevende føde som fisk, skaldyr, skildpadder og lignende i vores forfædres kost skete samtidig med en helt ny udvikling i den menneskelige evolution. Det er derfor nærliggende at konkludere, at den nye omega-3-rige kost var medvirkende til hjernens udvikling. Faktisk kom mellem 10 og 50 pct. af vores fjerne forfædres kost fra salt- og ferskvand, så indtagelsen af omega-3-fedtsyrerne har været en helt anden end i dag. I dag kan vi blot kaste et blik på den traditionelle grønlandske kost for at se resultatet af primært at leve af føde fra havet uden et nævneværdigt indtag af frugt og grønt. Selvom kosten er meget rig på spæk og fedt fra havdyrene, kender man praktisk talt ikke til hjertekarsygdomme hos folk, der spiser traditionel, grønlandsk kost. Det er simpelthen fedtets kvalitet, der afgør resultatet.
Crawford, Broadhurst og Cunnane et al (1998) kæder kosten sammen med det faktum, at hjernekapaciteten fordobledes på den million år, hvor vores forfædre, Homo erectus, udviklede sig til Homo sapiens. I de forudgående tre millioner år havde hjernen hos den endnu fjernere forfader Australopithecus nemlig ikke udviklet sig spor størrelsesmæssigt.
Omega-3 til hjernen
Broadhust et al. mener, at fisk og skaldyr med deres sunde omega-3-fedtsyrer er årsagen til, at den menneskelige hjerne er den største af alle pattedyrs i forhold til kropsstørrelsen. I sammenligning med de tidlige menneskearter har hjernebarken og den grå substans, som er en del heraf, nemlig udviklet sig drastisk hos Homo sapiens. I takt med denne udvikling begyndte de forhistoriske mennesker at lave redskaber, bruge udsmykning på ting, fremstille tekstiler og udvikle et langt mere nuanceret sprog. I dag ved man, at mange af de hjernebetingede sygdomme som Alzheimers, ADHD og stress hænger sammen med et lavt DHA-niveau. Det lader til, at hjernen blev mere sårbar, i takt med at den blev mere raffineret. Det er langt fra alle danskere, der spiser fisk regelmæssigt, og derfor er et fiskeolieprodukt, som sikrer de vigtige omega-3-fedtsyrer, en oplagt mulighed for at holde hjernen ved lige. Som en understregning af omega-3-fedtsyrernes vigtighed peger moderne forskning lige nu i retning af DHA som en lovende støtteterapi i behandlingen af neurokognitive og -degenerative sygdomme som demens, Alzheimers, Parkinsons sygdom og Huntingtons sygdom. Fedtsyren ser samtidig ud til at have en lovende rolle i forebyggelsen af neuropsykiatriske sygdomme som depression, stress, angstanfald, bipolar sygdom og psykoser, så der er mange gode grunde til at sikre et rigt indtag af omega-3 i den daglige kost.
Hjernens fedtsyreparadoks
Malcolm Peet fandt i 1998 ud af, at selvom det er DHA, der findes i store mængder i hjernen, og som har betydning for fosterets hjerneudvikling, så har tilskud af ren DHA ingen effekt på forskellige tilstande i hjernen. DHA optages nemlig kun i hjernecellerne, hvis der er rigelige mængder EPA til stede i kroppen. Begge dele findes i fiskeolie, krill og algeolie.
Kirunalolie behandler ADHD
Mange studier har fokuseret på sammenhængen mellem ADHD, indlæringsvanskeligheder og indtagelse af omega-3- og omega-6-fedtsyrer. Tidligere troede man, at fordi hjernen består af mere DHA end EPA, var det vigtigste at tilføre DHA-rige produkter ved hjernerelaterede sygdomme. Det har siden vist sig, at DHA ikke optages uden EPA. En særlig blanding af olie fra pressede sardiner, ansjoser og pilchard giver en særlig omega-3-blanding, hvor indholdet af EPA og DHA er 4:1. Denne blanding har vist sig effektiv i behandlingen af indlæringsvanskeligheder og ADHD. Når denne omega-3-blanding tages sammen med en mindre mængde GLA, som er en omega-6-fedtsyre, skabes en rigtig god balance af fedtsyrerne i hjernen
(Kilder: Den Intelligente Fedtsyresammensætning af Olle Haglund).
Det er især læsefærdigheder, koncentration og opmærksomhed, der forbedres i forsøgene med denne kombination af fedtsyrer.
Der er lavet en del studier på ADHD, ordblindhed, skrive- og koordinationsvanskeligheder samt dyspraksi, som viser, at mange oplever en bedring på indtil flere af disse områder ved indtag af EPA, DHA og GLA efter ovenstående forskrifter
(Richardson & Montgomery, 2005; Richardson & Puri, 2002; Stevens et al., 2003 samt Stevens et al., 1995).
Hvilken fedtsyresammensætning passer den enkelte?
I valget af omega-3-fedtsyrer til forebyggelse af hjertekarsygdomme, forhøjet kolesterol, inflammatoriske tilstande, PMS eller styrkelse af lever, syn og hjerne må den enkelte vurdere behovet for, hvilken fiske- eller algeolie der er bedst. Hvert eneste menneske har en unik konstitution, og om det er den ene eller den anden EPA/DHA-sammensætning, som virker bedst, er svært at give et entydigt svar på, da det afhænger af alder, sundhedstilstand og flere andre ting. Som tommelfingerregel er EPA dog især godt for inflammatoriske tilstande, mens DHA især er godt for den kognitive tilstand.
Fakta
Et vigtigt vendepunkt i den menneskelige evolution fandt sted, da føden blev udvidet med næringsmidler fra salt- og ferskvand. De essentielle omega-3-fedtsyrer udviklede den menneskelige intelligens til et helt nyt niveau.
Fakta
Et menneske kan tåle meget store mængder omega-3-fedtsyrer af typen EPA og DHA i kosten uden at blive syg. Det er transfedtsyrerne, der er farlige, og som giver hjertekarsygdomme, så pas på med at branke maden, og nyd så ellers din fisk og din fiskeolie.
Fakta
Børns hjerne udvikles primært i fosterstadiet og bruger store mængder DHA i processen.
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