OMEGA-3: FISH OIL FOR A HEALTHY LIFE

Does fat really make you fat and ill?

Fat has fallen into disrepute in many respects over the last few years. Not only does fat supposedly make you fat, but apparently fat also makes you ill. So it's no wonder that we are advised to eat a low-fat diet and avoid large amounts of dietary fat. But is this really the case?

The type of fat is crucial

How is it then possible that in Mediterranean populations, which tend to have a higher-fat diet, people are neither fatter than average nor sicker than average? In some cases, the opposite is actually the case. How can that be? That's right: it also depends on which fats you consume. And fish fat in particular plays a very special role among dietary fats. This is because fish fat contains a lot of omega-3 fatty acids. And these in turn are polyunsaturated and absolutely essential. This means we have to get them from our diet, as our body cannot produce them itself.

Effects and benefits of fatty acids such as omega-3

The special thing about omega-3 fatty acids is that the specific omega-3 fatty acids EPA and DHA have particularly positive health properties. For example, they have a strong anti-inflammatory effect and reduce the risk of developing cardiovascular diseases. And since many chronic diseases are caused by inflammation in the body and cardiovascular diseases are the number one cause of death in the western world, it makes perfect sense to supplement with omega-3 fatty acids. This is because we generally consume far too few omega-3 fatty acids.

Plant-based vs. animal-based omega-3

It is also important to note at this point that plant-based omega-3 fatty acids do not have the same effect as animal-based omega-3 fatty acids from fish. This is because the important fatty acids EPA and DHA are already present in fish, whereas the plant-based omega-3 fatty acids first have to be converted into these. And this only happens to a very small percentage. If you also consume a lot of omega-6-containing foods, such as sunflower oil, safflower oil or certain wholemeal products, this makes the situation even more difficult. This leads to an even lower conversion rate.

It can therefore be said with a clear conscience that the direct consumption of fish oil has clear benefits - provided the quality is right. This is because there are also very low-quality fish oil products. If a product smells strongly of fish or tastes very strongly of fish, it can be assumed that it is already oxidized and the quality is rather inferior. Supplement yes, but only be satisfied with the best!

Which foods contain omega-3 fatty acids?

Foods rich in omega-3

Foods rich in omega-3 fatty acids are essential for a balanced diet. Sources include linseed and linseed oil, which have a high concentration of alpha-linolenic acid (ALA). Chia seeds are also rich in ALA and provide additional fiber and protein. Walnuts are a nutty source of omega-3 and can easily be integrated into the daily diet. Hemp seeds are also a good source of these essential fatty acids. Vegetable oils, such as rapeseed oil and soybean oil, also contain omega-3 fatty acids, albeit in smaller quantities. In addition, green leafy vegetables such as spinach and kale provide omega-3 fatty acids, albeit in smaller doses. Algae oil, obtained from seaweed, is one of the few plant sources that can directly provide long-chain omega-3 fatty acids such as EPA and DHA.

Animal foods rich in omega-3

Animal foods rich in omega-3 fatty acids mainly include fish and seafood. Particularly high concentrations are found in fatty cold-water fish such as salmon, mackerel, herring, sardines and trout. In addition, seafood such as prawns and oysters also contain significant amounts of omega-3 fatty acids, and apart from seafood, some animal products from land animals are also sources of omega-3, albeit in smaller quantities. Eggs, especially those from hens that have been fed omega-3-rich feed, can also contribute to the omega supply.

Increasing your omega-3 intake with food supplements

Increasing your intake of omega-3 fatty acids can have positive effects on your health. Omega-3 fatty acids, particularly EPA and DHA, are known for their role in supporting cardiovascular health, cognitive function and the regulation of inflammatory processes. Supplements offer a convenient way to increase the intake of these essential fatty acids, especially for people who do not regularly consume oily fish.

Fish oil and omega-3 fatty acids are available to buy in various forms. The most common form is capsules, which make it easy to take in doses. Liquid oil is another option and can be taken on its own or added to food. Omega-3 can also be incorporated into food as a powder and taken in this way.

When buying omega-3 capsules, attention should be paid to the quality and purity of the product. It is important to choose products that are free from harmful substances such as heavy metals. You should also pay attention to the concentration of EPA and DHA, as this can vary depending on the product.

Dosage: How do I dose omega-3 supplements?

The correct dosage of omega-3 fatty acid supplements can vary from person to person, based on personal health goals and medical recommendations. In general, the manufacturer's recommended dosage, which is stated on the packaging, should be followed. On average, adults can consider between 250 mg to 500 mg of EPA and DHA per day to be safe. If there are any uncertainties or questions, it is advisable to consult a health specialist before taking omega-3 supplements.

Positive effects of omega-3 fatty acids on the body

Omega-3 fatty acids are known for their many health-promoting properties. They support heart health, for example by helping to regulate blood pressure and lower triglyceride levels. They can also have an anti-inflammatory effect, which can be beneficial for conditions such as arthritis. Cognitive function and brain health can also benefit from omega-3 fatty acids, as they play an important role in the structure of brain cells. They are also said to have a positive effect on vision, particularly retinal health. They are also important for pregnant women, as they contribute to the development of the baby's brain. In general, omega-3 fatty acids can strengthen the immune system and are therefore an important part of a balanced diet.

Positive effects of omega-3 fatty acids on mental health

Omega-3 fatty acids are also known for their supportive function in mental health. They are essential building blocks of cell membranes in the brain and play a role in neuronal communication. An adequate intake of omega-3 can promote cognitive performance and brain function. They are also said to have a positive effect on mood swings and depressive symptoms. Research suggests that omega-3 fatty acids have anti-inflammatory properties that may be helpful in the treatment of mental disorders. They may also support neuroplasticity, the brain's ability to change and adapt throughout life.

More knowledge for more success

Follow us on Instagram to find out more about exciting nutrition topics. We also regularly share tips on effective training, muscle building and healthy weight loss as well as delicious recipes to help you enjoy your fitness journey with lots of fun and zero guilty conscience.