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Omega 3 fatty acids are a real health booster - but many people get far too little Omega 3 from their diet. Here you can find out why fatty acids are so important.

Omega-3 fatty acids have long been considered healthy. They are said to reduce the risk of heart attacks and strokes, improve brain function, and support your eyes and immune system. Unfortunately, it is not that easy to meet your daily Omega 3 requirement. Many people in this country suffer from an Omega 3 deficiency. Reason enough to clarify how you can cover your Omega 3 needs. Here you will find out why Omega 3 is so important for you, which sources contain the fat, and what effect supplements such as fish oil capsules etc. have.

Contents

• What is Omega 3?
• This is how Omega 3 works
• Omega 3 fatty acids: sources, needs and deficiency
• Supplements: Fish oil capsules for health

What is Omega 3?

It wasn't long ago that fat in foods had a pretty bad reputation and low fat was considered the best way to a toned, toned body. Times have changed now... Fat is an important macronutrient and, just like protein and carbohydrates, is an essential part of a balanced, healthy diet: fat fills you up and provides you with energy. Even with quite a bit of energy, to be precise, as 1g of fat provides around 9.3 calories. This is more than twice as much as the calorie content of 1 g of protein (4 calories) or 1 g of carbohydrates (also 4 calories). Fat performs several functions in the human body. It is a carrier of fat-soluble vitamins, provides energy and is involved in the formation of hormones. Fat also protects your joints and organs, keeps you alert and is involved in building body structures and nerves. However, not all fat is the same.

Short digression: trans fats, saturated fatty acids, unsaturated fatty acids

The reason why some people avoid fat and associate it with obesity and gasping for breath is the so-called trans fats. These hydrogenated fats are found in ready-made products and processed foods. Trans fatty acids are formerly unsaturated fatty acids that are first heated and then hardened before they go into processed foods such as sausage, fast food and industrial cakes. The fat loses its original structure and is therefore difficult to metabolize. The hydrogenated fat is suspected of causing inflammation, an increase in harmful LDL cholesterol and deposits in the bloodstream. You should actually avoid this fat.

The situation is different with saturated and unsaturated fatty acids. Saturated fatty acids, which are found in meat and butter, for example, are the less important fats. Your body can produce these non-essential fats itself, so you don't necessarily have to get them through your diet. Unsaturated fatty acids, on the other hand, are essential and must be consumed through food. Your body is unable to produce these types of fats, which include Omega 3.

So: What is Omega 3?

...which brings us back to the original question. Omega-3 fatty acids are essential fats that your body cannot produce itself like it can with saturated fatty acids. You need to get Omega 3 through your diet to prevent deficiency. Omega 3 is just like Omega 6 polyunsaturated fatty acids. Omega 6 is also essential and must be obtained through food. However, the polyunsaturated fatty acids differ in that Omega 3 fatty acids have an anti-inflammatory effect, while Omega 6 promote inflammation and blood clotting. Omega 6 fatty acids should therefore always be balanced in a certain ratio to Omega 3 fatty acids.

The three forms of Omega 3

Omega 3 fatty acids come in different forms and are differentiated into: Alpha-linolenic acid (LAND), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). ALA is found in plant foods such as oils, nuts, flaxseeds, leafy vegetables, flaxseed oil and chia seeds. ALA is also contained in the meat of grass-eating animals. DHA and EPA are only found in fish and algae oil. This type of Omega 3 fatty acids is particularly common in fatty fish. DHA and EPA are considered the most important omega-3 fatty acids because they have particularly positive effects on the immune system and studies have shown them to have various positive effects.

Alpha-linolenic acid is also beneficial for health. In order for the fatty acid to have its full effect, it must first be converted into DHA and EPA. However, when ALA is converted to DHA and EPA, only a small proportion actually becomes DHA and EPA because the conversion rate is quite low. So to get your daily requirement of DHA and EPA you would have to eat a lot of foods that contain alpha-linolenic acid. It is therefore more efficient to eat eicosapentaenoic acid and docosahexaenoic acid directly to meet your needs.

This is how Omega 3 works

Omega 3 is one of the essential fatty acids that your body does not produce itself and therefore has to absorb from outside. Here we will tell you which positive Omega 3 effects are known:

Anti-inflammatory and immune system helper

Omega 3 helps against inflammation and helps your body recover more quickly if it catches an infection. Omega 3 fatty acids are particularly recommended for people with autoimmune diseases such as asthma and rheumatism, in which the body attacks itself and triggers inflammation.

Fluidity of the cell membrane

Omega 3 fatty acids are also important for the mobility of cell membranes. This mobility, also fluidity, is important for numerous metabolic processes because it allows molecules to move in and out of your cells. The cell membranes regulate, among other things, the path of micronutrients, hormones and messenger substances into the cells and the more fluid the cell membranes are, the easier it is for hormones and messenger substances to get into the cytoplasm. Because other molecules can now pass through the cell membranes better, protein biosynthesis increases, glycogen storage improves and your insulin sensitivity even improves. Leptin, a hormone that regulates metabolism, also increases. This way you are more likely to be spared from binge eating.

Support brain function

In addition, omega-3 fatty acid supports brain function. This effect has been observed in studies particularly on older people, pregnant women and breastfeeding women.

Heart health

Omega-3 fatty acids can minimize risk factors for heart disease, high blood pressure, and plaque buildup. This effect actually drew research attention to fats in the first place: in the 1970s, Danish scientists observed the eating habits of Inuits. They noticed a high fat content in the food; The Inuits ate a lot of fatty fish, seal and whale meat and at the same time enjoyed their health. Various studies were then carried out and showed that Omega 3 reduces the blood's tendency to clot, which has a positive effect on the heart. and blood pressure.

Support eye health

Omega3 contributes to eye health. Why it is like that? Docosahexaenoic acid DHA is present as an important building block in your retina.

In addition to these effects, which are generally positive for your health, Omega 3 also has desirable effects specifically for athletes. These include support in building muscle and losing fat.

Omega 3 for the Win: Fat burner and muscle builder for fitness athletes

As studies show, Omega 3 can help with fat loss. In a comparative study on rats, they were given either fish oil or saturated fat from Schmal. The number of calories remained unchanged in both groups. In the study, rats fed fish oil had up to 77% less inorganic fat and over 50% less fat under the skin than rats fed saturated fatty acids (lard) in the experiment. This suggests that Omega 3 helps with fat loss. However, it is important to note that the study in question was not carried out on humans. Another study showed that after 12 weeks of consuming fish oil, the rats in the experiment built more muscle than the rats that were fed olive oil as a fat source instead. At the same time, the fat percentage of the rats that were building muscle decreased.

Omega 3 fatty acids effect: This is how omega 3 fatty acids work

Why do Omega 3 solid acids have such a positive effect on the human body? On the one hand, Omega 3 increases the fluidity of cell membranes, as we have already told you. This allows hormones that help you control your appetite and stimulate protein biosynthesis to pass through cell membranes and regulate your metabolism. Omega 3 also suppresses the production of hormones that stimulate fatty acid synthesis (fat storage). However, with the effects mentioned here, which are of particular interest to athletes, it is important to note that omega 3 fatty acids are not a miracle cure and can only help you lose weight and build muscle in combination with a reduced-calorie diet and training.

Omega 3 fatty acids: sources, needs and deficiency

Omega fatty acids have numerous positive effects on the body. As you now know, they protect your brain and heart, and they also interfere with numerous body functions. Omega three fatty acids are essential for your tissue and metabolism, so you should keep an eye on your daily Omega 3 requirement.

Are recommended 600 mg to 3 g Omega 3 per day. The amount depends on the circumstances and your goals. You have a particularly high need in the following situations:

• During a diet with a severe calorie deficit. The positive Omeha 3 fatty acid effect on your brain will help you here. This Omega 3 effect helps you counteract negative side effects such as depression and the like.
• If you have inflammatory diseases such as rheumatism, you should tend to consume more omega fatty acids per day

Which foods contain Omega 3 fatty acids?

Where is the most Omega 3 contained? Foods high in omega-3 include fish (especially fatty fish such as salmon, mackerel, herring), seafood, vegetable oils (walnut oil, linseed oil), nuts (walnuts), flax seeds, chia seeds and green leafy vegetables.

It's not just important that you get enough omega 3 fatty acids. It is equally important that you do not consume too much omega 6 fatty acids, as the ratio of omega 3 fatty acids to omega 6 fatty acids determines which processes take place in your body. While the omega 6 fatty acid arachidonic acid promotes inflammation, omega 3 fatty acids counteract inflammation. The German Society for Nutrition (DGE) recommends one here Relationship from Omega 6 fatty acids to Omega 3 fatty acids from 5:1. In Western society, the proportion of omega 6 fatty acids is usually significantly higher because we eat a lot of fatty meat (omega 6), or meat from animals that have been fed cheap concentrated feed with soybean oil (omega 6) and only a little fish (omega 3 fatty acids). ) take to us. To ensure that the ratio of omega 3 fatty acids and omega 6 is balanced, you should avoid oils with omega 6 fatty acids. These include sunflower, corn oil and soybean oil.

Foods rich in omega-3 fatty acids:

Oily fish such as salmon, herring and mackerel are considered to be particularly high in Omega 3. Omega 3 fatty acids are also contained in tuna and sardines. Omega 3 is also found in nuts and chia seeds. However, it does not contain EPA and DHA but ALA, i.e. alpha-linolenic acid.

EPA and DHA sources

• Salmon
• Sardinenfilets
• Mackerel fillet
• tuna

ALA sources:

• linseed
• walnuts
• Chia seeds
• rapeseed oil
• olive oil

The best source of omega-3 fatty acids is fatty fish, as it already contains the fatty acids eicosapentaenoic acid EPA and DHA. Plant sources only contain ALA. This is also synthesized into EPA and DHA; However, only 5-10 percent can be used. So if you don't eat fish and only rely on plant-based Omega 3 oils, you can quickly become deficient. A sensible alternative in this case are Omega 3 capsules.

Omega 3 deficiency symptoms

In principle, it is possible to get enough Omega-3 with a balanced diet. In Western society, however, too much Omega 3 is often consumed, which shifts the ratio of the 3 fatty acids Omega unfavorably. A deficiency of Omega 3 compared to Omega 6 can manifest itself as follows:

• the deficiency can manifest itself in problems with concentration
• your eyes may itch if there is a deficiency
• Cardiovascular diseases, obesity and increased blood pressure are typical symptoms that arise from a deficiency
• Skin and joint problems as well as very dry skin and poor wound healing are typical of a deficiency
• A deficiency often results in constant freezing and cold hands and feet.

Supplements: Fish oil capsules for health

If you don't eat omega 3 fatty acid foods such as salmon or herring several times a week, you will hardly be able to cover your needs with other omega 3 foods. In this case, it is recommended to use an Omega 3 capsule. Omega-3 oil is also found in supplements in both plant and animal form. Here too, the animal form is recommended because the fatty acids can be used directly, like in Omega 3 foods, without ALA first being synthesized into EPA and DHA must become. A popular supplement is the Fish oil capsule, which contains Omega 3 fish oil.

Dosage: You should take a maximum of 3 capsules a day with plenty of liquid to trigger the omega 3 fatty acid effect.

Of course, nutritional supplements are not a replacement for a complete diet. But they can help you with one thing or anothermega 3 fatty acid foods to be effectively replaced.

You don't necessarily have to use fish oil. An alternative for vegetarians and vegans are Omega 3 capsules made from algae.