WHAT OMEGA-3 FATTY ACIDS DO FOR YOUR HEALTH

Table of contents

1 What are omega-3 fatty acids?

Omega-3 fatty acids are generally known as the "good fats". This is because they provide important building blocks for the body!

Omega-3s are polyunsaturated fatty acids and are essential (vital). Essential fatty acids must be obtained from food because the body CANNOT produce them itself.

Alongside omega 3, omega 6 is the best known fatty acid. By nature, the two fatty acids omega 3 and omega 6 should be consumed in a ratio of 2:1 to 5:1. However, today people consume on average 15 times more omega 6 than omega 3. The reasons for this are: Fast food, low-quality vegetable oils, factory farming, etc. In other words, modern humans consume far too few omega-3 fatty acids. And this is harmful to the heart, brain and eyes in the long term.

2 What are omega-3 fatty acids good for in the body?

Omega-3 fatty acids are important in the human body because they can influence the metabolism. They serve as a building block for cell membranes and thus keep the cell envelopes supple. The fatty acid is also required for the production of various tissue hormones. Studies also show that omega 3 can strengthen the immune system and contribute to the reduction of inflammatory processes.

Our body needs fat - or rather GOOD fatty acids! The polyunsaturated eicosapentaenoic acids (EPA) and docosahexaenoic acids (DHA) contained in omega 3 are particularly valuable. DHA and EPA are virtually non-existent in vegetable oils. They are found all the more in deep-sea fish such as salmon, sardines and herring. However, it has now been scientifically proven that EPA and DHA must be part of the diet for the functioning of the heart, brain and eyes!

However, as described at the beginning, most people eat far too little fish. On the other hand, high fish consumption is also repeatedly viewed critically, namely from an environmental point of view. The keyword here is "overfishing of the world's oceans". This is now a major problem in many of the world's oceans. However, fish from fish farms is not the solution either, as fish from such fish farms is often highly contaminated with antibiotics. This means that fish, which is actually a very healthy food, quickly becomes one that can trigger health problems in the first place. Such fish can also lead to the dangerous and frequently discussed "antibiotic resistance", which is increasingly becoming a problem in medicine.

3. what symptoms can occur with an omega-3 deficiency?

Studies show that 90% of the population is deficient in omega-3 fatty acids, half of whom suffer from a severe deficiency. As a result, everyone should look out for these 5 signs of deficiency:

1. dry skin: fatty acids are essential for the proper functioning of every cell in the body, and that includes the skin. Since Omega 3 keeps skin cells moist and strong, dry skin and premature wrinkles are the first signs of a deficiency.

2. poor concentration: Omega 3s make up about 60% of the brain, so regular consumption supports brain health. However, not consuming enough omega 3 can lead to poor concentration and memory problems.

3. joint pain: As omega-3 fatty acids are powerful anti-inflammatory agents, studies suggest that regular consumption reduces joint sensitivity, stiffness and symptoms of arthritis.

4. weight gain: As omega 3 has been shown to increase metabolism in cells, a deficiency can slow down metabolism and lead to weight gain.

5. reduced vision: Omega 3 is important for protecting eye health. Intake can prevent eye conditions such as macular degeneration, dry eyes and glaucoma.

Yet it is so easy to cover your omega 3 needs.

4 What are the alternatives for vegetarians and vegans?

Omega-3 from algae is environmentally friendly and vegan. You could say that the "value chain" is shortened by the intermediate step of "fish". Capsules made from algae oil are therefore the most sustainable way to consume DHA and EPA. Fish stocks in the sea are declining rapidly. This is why not only vegans and vegetarians are looking for plant-based alternatives.

A distinction must be made between different types of vegan omega-3 sources.
On the one hand, there is alpha-linolenic acid (ALA), this omega-3 fatty acid is from plant sources such as linseed, chia seeds or walnuts. There are also the marine omega-3 fatty acids EPA and DHA mentioned above. It is important to know that only a very small proportion of the omega-3 fatty acid ALA can be utilized by the human body. EPA and DHA, on the other hand, can be absorbed very well by the human body. A marine source of omega-3 is therefore preferable to that from linseed, chia etc.

5 What are the health benefits of omega-3 capsules?

So what can you do to supply your body with sufficient quantities of the vital omega-3 fatty acids, while at the same time being environmentally friendly and not burdening your body with unnecessary antibiotics and risking antibiotic resistance? And what do people who don't like fish, can't tolerate it or follow a vegetarian or vegan diet do?
The answer could be omega-3 capsules as a dietary supplement!

Omega-3 capsules are always useful if a person is unable to meet their daily requirement of omega-3 fatty acids through their diet.
Dietary supplements can also be used to balance the imbalanced ratio between omega-3 and omega-6 fatty acids. People often simply consume far too many omega-6-containing foods. This imbalance means that omega-3 cannot be fully utilized or is blocked. Without taking omega-3 supplements, the targeted intake of omega-3 is very difficult for many people!

6 Which omega-3 supplement is the best? Fish oil, krill oil or algae oil?

Omega-3 capsules can consist of different sources of omega-3 fatty acids. Here is a brief explanation of the most important ones...

Fish oil
A fish oil capsule contains high doses of omega-3 fatty acids from pure oil from fatty fish species. Thanks to the polyunsaturated fatty acids EPA and DHA they contain, fish oil capsules make a major contribution to normal heart function, brain function and vision. And they do so naturally, without you having to change your eating habits or the composition of your diet. As they are also helpful for stress at school, university or work, fish oil capsules are also known as "Einstein capsules".

In comprehensive research, the German Nutrition Society (DGE) analyzed more than 50 studies on fish consumption and its influence on diet-related diseases. It came to the conclusion that regular fish consumption can reduce the risk of heart attack, stroke and lipometabolic disorders. "The long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are probably partly responsible for these positive effects". These are primarily found in oily sea fish.
Results of a scientific study "Omega-3 fatty acids and dementia": https: //n.neurology.org/content/82/5/435

Krill oil
Krill oil is a high-quality alternative to fish oil. This is because the omega-3 fatty acids DHA and EPA are bound to so-called "phospholipids", which can be utilized very well by our organism. Just one gram of krill oil provides 300 mg of valuable omega-3 fatty acids.
What is krill? Krill is a small crustacean that occurs in huge shoals in the ice-cold waters of the Antarctic. The habitat of the krill speaks for the high quality of the krill oil. The Antarctic is one of the cleanest waters on earth, WITHOUT any relevant contamination from pesticides and pollutants. As krill is at the top of the food chain, it is not exposed to any environmental toxins.

What makes phospholipids so well tolerated? As compound fats, phospholipids provide structure for our body cells and line the cell membranes. In krill oil they are of particularly high quality because they are very similar to the phospholipids found in the human brain.

The "omega-3 phospholipids" contained in krill oil have the following advantages:

• They distribute quickly in the stomach
• They are very well absorbed by the body
• The burping typical of fish oil capsules is largely eliminated
• As no bile acid is required for digestion, people with a fat digestion disorder can also take krill oil very well
• In contrast to fatty fish species, krill oil is not endangered and does not come from fish farms. This makes krill oil a very good source of omega-3 from an environmental point of view.

Results of a scientific study "Krill oil and cardiovascular health

"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4678523/