Healthy and fatty: Omega-3 fatty acids
That's why we need omega-3 fatty acids
For the heart, the brain or eyesight: Omega-3 fatty acids can have a positive effect on the body.
But we cannot produce these important components ourselves - and therefore have to import them from outside. Read here what is important.
When we talk about nutrition, fat is often also involved. However, roast pork on Sunday and olive oil in a salad cannot be directly compared.
Because not all fat is the same and therefore not automatically bad for your body. On the contrary. You definitely need fat - just the right kind. For example, omega-3 fatty acids.
What are omega-3 fatty acids?
Omega-3 fatty acids, like omega-6 fatty acids, are so-called polyunsaturated fatty acids. They are considered to be particularly high-quality because they support the organism in a number of important biological processes.
Chemically speaking, these fatty acids consist of several double bonds, but they cannot simply be produced by us ourselves; they must be supplied to the body.
In such a case, we speak of essential nutrients. This is different with saturated fatty acids, such as those found in meat and butter. The body does not need them because it can produce them itself.
Unsaturated fatty acids are part of every cell membrane. They are responsible for keeping the membrane elastic and support metabolism and energy production.
The most active omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They can be obtained through food or supplements - or made from the omega-3 fatty acid alpha-linolenic acid (ALA). ALA is mainly found in vegetable oils such as linseed, walnut, rapeseed and soybean oil. Through a corresponding process in the body, ALA can be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
How do omega-3 fatty acids work?
Omega-3 fatty acids are essential for life and have both direct and indirect positive effects on various areas of the body. For example, they can improve blood flow, inhibit blood clotting, lower blood pressure and have an anti-inflammatory effect.
According to the study-based guideline of the German Nutrition Society “Fat intake and prevention of selected diet-related diseases” (1), omega-3 fatty acids have a health-promoting effect on cardiovascular diseases due to the properties mentioned above, and there is also promising study data for cognitive performance and mental health.
Based on the opinion of the European Food Safety Authority (EFSA) (2), the following positive effects of omega-3 fatty acids can be summarized:
- EPA and DHA can contribute to normal heart function, the maintenance of normal blood pressure and the maintenance of normal blood triglyceride levels.
- DHA can contribute to the maintenance of normal brain function and normal vision, even in infants up to the age of twelve months.
- When taken by the mother, DHA can contribute to the normal development of the eyes and brain in the fetus and breastfed infant.
For whom are Omega-3 fatty acids particularly recommended?
Taking omega-3 fatty acids can be useful not only for people with cardiovascular diseases. Omega-3 fatty acids are also recommended for people trying to conceive, during pregnancy and breastfeeding, for children and adolescents, and for athletes.
For example, for brain development and maintaining cognitive performance. Because they are important components of the central nervous system.
About 10 to 15 percent of the fat cells in the brain are omega-3 fatty acids of the DHA type. (3) Alzheimer's patients have lower levels, and studies in rats have shown that reducing these fatty acids led to behavioral changes.
A study funded by the German government (4) also showed that taking omega-3 fatty acids has a positive effect on memory performance. Study leader Prof. Agnes Flöel said:
“The omega-3 fatty acids had a positive influence on the structure and connection of brain areas responsible for memory performance.”
This was also reflected in the test results: the test subjects who had received omega-3 fatty acids performed significantly better in memory tests after the study period than before.
These effects were particularly evident when it came to adapting to new situations as quickly as possible and completing new tasks quickly and correctly. Omega-3 fatty acids can also promote the development of certain functions in children.
DHA helps maintain brain function and vision*, and the combination of EPA and DHA helps maintain heart function*. This can promote the development of the brain and eyes even in the womb**.
* Dose 250 mg per day;
** Recommended daily dose 250 mg EPA & DHA, during pregnancy additional 200 mg DHA per day
What contains omega-3 fatty acids?
EPA and DHA, the most active omega-3 fatty acids, are found in fatty sea fish such as herring, mackerel, salmon, sardines and tuna. But a nutritional study shows that 16 percent of Germans do not eat any fish and therefore do not consume the important omega-3 fatty acids. (5)
The German Nutrition Society recommends eating fatty fish twice a week to ensure the intake of fatty acids. But be careful: too much fish is not healthy either.
This is due to the increasing levels of pollutants in fish due to the increasing pollution of water bodies. The most commonly detected toxins are polychlorinated biphenyls (PCBs) and mercury.
If you don't eat enough fish, don't like fish, or are vegetarian or vegan, you can take omega-3 fatty acids through food supplements. These contain either fish oil or DHA/EPA, which are extracted from ALA in plant sources such as algae or linseed oil.
When buying food supplements containing omega-3 fatty acids, the quality of the raw materials is important. Omega-3 fatty acids, for example, are particularly susceptible to oxidation and can therefore quickly become rancid.
This can not only lead to unpleasant burping after taking the capsules, but can also be unhealthy for the body in other ways.
Therefore, you should make sure that the dietary supplement has a low oxidation value – also called TOTOX (Total Oxidation) value – and that the fatty acids are obtained from fresh fish oil.
Another good quality criterion is if the oil comes from small fish, such as anchovies, which have a short lifespan due to their body size of just a few centimeters.
As a result, the pollution levels already mentioned are lower than in salmon or herring, for example, which live significantly longer.
How many omega-3 fatty acids should you consume daily?
To maintain normal body function, a daily dose of around 250 mg of DHA and EPA is recommended - in addition to the normal diet. The European Food Safety Authority states that a daily additional intake of up to 5 grams of EPA and DHA (combined) is safe.(6)
The World Health Organization (WHO) also recommends that omega-3 fatty acids should make up 1 to 2 percent of the energy consumed per day.(7) The ratio of omega-3 fatty acids to omega-6 fatty acids is also important when consuming them: According to the German Nutrition Society, this should be 1:5.
In summary:
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Omega-3 fatty acids are among the so-called polyunsaturated fatty acids, are considered to be particularly high-quality and support the organism in important processes.
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The most active omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
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EPA and DHA can have positive effects on brain function, vision, blood pressure and heart function.
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Omega-3 fatty acids are found in fatty sea fish or can be taken as a dietary supplement.
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When taking dietary supplements containing fish oil, attention should be paid to a low TOTOX value and the quality of the raw materials.
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For normal body function, a daily dose of around 250mg DHA and EPA is recommended.
