Summary of this blog
The blog explores Omega-3 fatty acids, emphasizing the distinctions between saturated, unsaturated, and polyunsaturated fats. It elucidates that Omega-3 fatty acids, particularly EPA, DHA, and ALA, are essential nutrients with positive effects on inflammation, blood pressure, the immune system, brain function, and muscle building. The blog highlights that Omega-3 fatty acids are present in various foods such as fish and plant oils, providing tables detailing the content of EPA, DHA, and ALA in different foods. It underscores the importance of a balanced ratio of Omega-3 to Omega-6 fatty acids and discusses the impacts of Omega-3 on the heart, vision, brain, as well as during pregnancy and lactation. The piece offers recommendations for the daily requirement of Omega-3 and cautions against deficiency or excess states, with a mention of potential side effects in specific medical conditions. Finally, the blog mentions Omega-3 supplements and addresses frequently asked questions about Omega-3 fatty acids.
End of summary
ats vary in their composition. Different fat sources such as margarine, lard, almonds, and olives can all have a similar fat content. Despite identical calorie values, there are significant differences in the significance of their fats for our health and performance. It is crucial, therefore, not only the calorie count but rather the type of fat contained.
What are Omega 3 fatty acids?
In essence, dietary fats can be divided into three main categories: saturated, unsaturated, and polyunsaturated fats. The saturation or unsaturation of a fat depends on the number of double bonds in its molecular structure. Unsaturated fats, found primarily in vegetable oils, nuts, seeds, and also fish, have such double bonds – polyunsaturated fats even have multiple.
In particular, polyunsaturated fats differ in the form of Omega-3 and Omega-6 fatty acids, fulfilling vital functions in our bodies. These fatty acids are also essential, meaning they are not produced in the body but must be obtained through diet.
Omega-3 fatty acids have demonstrated significant health benefits in numerous studies: they have anti-inflammatory effects and positively influence blood pressure and brain function, to name just a few examples.
Note:
For further information on macronutrients, also read the following post: Macronutrients – Proteins, Fats, and Carbohydrates.
EPA, DHA and ALA: the most important omega-3 fatty acids
Various Omega-3 fatty acids exist. The most significant among them are Alpha-Linolenic Acid (ALA), Docosahexaenoic Acid (DHA), and Eicosapentaenoic Acid (EPA).
EPA (Eicosapentaenoic Acid)
Eicosapentaenoic Acid (EPA) presents itself as an Omega-3 fatty acid with a total of 5 double bonds, renowned for its anti-inflammatory properties and its beneficial effects on the immune system, blood pressure, and blood clotting. Additionally, EPA is also associated with a mood-lifting effect. It is particularly abundant in fatty fish species.
DHA (Docosahexaenoic Acid)
Docosahexaenoic Acid (DHA) is a crucial component of cell membranes in the nervous system and the eyes. It is believed that DHA has positive effects on concentration and memory. Similar to its precursor EPA, DHA is produced by microalgae and is mainly found in fish species that feed on these algae.
ALA (Alpha-Linolenic Acid)
Alpha-Linolenic Acid (ALA) is also an essential Omega-3 fatty acid, utilized by the body for the synthesis of enzymes and as a basic building block for other Omega-3 fatty acids. ALA is significantly present in oils such as flaxseed oil, rapeseed oil, and soybean oil, as well as in flaxseeds, chia seeds, and walnuts.
Omega 3 importance for athletes
Fatty acids of the Omega-3 category have a remarkable impact on recovery between training sessions, as they can achieve positive effects through their anti-inflammatory properties, for example. In heavily stressed muscle areas, inflammatory processes occur during muscle soreness, which can be alleviated by the addition of Omega-3 fatty acids. Furthermore, Omega-3 fatty acids play a significant role in protein biosynthesis, especially in muscle building.
Foods rich in Omega-3 (Tables)
Alpha-linolenic acid
Eicosapentaenoic acid
Docosahexaenoic acid
Plant-Based Fats with Omega-3 Content
As is clearly evident from the above charts, the Omega-3 fatty acid alpha-linolenic acid is predominantly found in plants. The provision of ALA from purely plant-based sources is therefore unproblematic. DHA and EPA, on the other hand, are much less prevalent in plant-based foods but are primarily found in fatty sea fish, which, in turn, consume microalgae, the original producers of Omega-3 fatty acids.
A peculiar case is also coconut oil: coconut oil does not contain Omega-3 fatty acids; however, it has been observed that the consumption of coconut oil leads to a significant increase in available EPA and DHA in the body. It is likely that coconut oil facilitates an enhanced provision of Omega-3 fatty acids from the body's own fat. Avocado, touted as a superfood rich in fats, is often associated with Omega-3; however, typical varieties of avocados do not contain significant amounts of DHA and EPA; only small amounts (0.1 g/100 g) of ALA are present in avocados - but they also contain very healthy monounsaturated fatty acids.
Omega-3 Fatty Acids in Fish
Sea fish such as salmon, herring, and tuna, as well as their fish oils, contain substantial amounts of Omega-3 fatty acids, especially DHA and EPA. In fact, unlike meat and cheese, fish is a dietary component where "lean" does not necessarily mean better.
Differences Between Plant and Marine Omega-3 Fatty Acids
There is no qualitative difference between plant and animal Omega-3 fatty acids. However, plant sources almost exclusively contain ALA, which is merely a precursor to the other Omega-3 fatty acids EPA and DHA and must be converted into them by the body.
Vegan Omega-3 Foods
Since plant-based foods almost exclusively provide the Omega-3 fatty acid ALA, the body is required to synthesize the other Omega-3 fatty acids such as EPA and DHA itself. This is, in principle, possible as long as an adequate supply of alpha-linolenic acid is guaranteed, as a much larger amount of alpha-linolenic acid is needed to produce one unit of EPA or DHA. However, there is no complete consensus among scientists, as studies are occasionally published suggesting that the need for other Omega-3 fatty acids cannot be met solely from ALA. In recent years, however, there has been an increasing suspicion that the consumption of fish for optimal Omega-3 supply may have been overestimated. Groups of vegan test subjects exhibited much higher DHA/EPA levels than originally suspected. The likely reason for this is an increased conversion rate of the body from ALA to EPA/DHA. However, if the supply of Omega-3 fatty acids were to become critical at some point, it might be worthwhile to consider additional vegan supplements, such as those based on algae.
Omega 6 foods (table)
The ratio of omega-3 and omega-6 fatty acids
While Omega-6 fatty acids are also beneficial for health, the crucial factor is the balance between Omega-6 and Omega-3 fatty acids. These two substances compete in the body, and if the intake of Omega-6 fatty acids is too high, it can impede the absorption of Omega-3 fatty acids. A balanced ratio of Omega-6 to Omega-3 is considered healthy, ideally <5:1. In our modern diet, which contains plenty of hidden fats, the actual ratio often exceeds >15:1. This imbalance can promote inflammatory processes, weaken the immune system, and pave the way for various diseases.
Effects of Omega 3
Effects of Omega-3 on the Cardiovascular System
Studies have demonstrated a clear correlation between the average Omega-3 index in a population and the risk of heart attacks. Sufficiently high levels, especially of EPA and DHA, are associated with a reduction in the risk of heart problems.
Improvement of Vision through Omega-3
EPA and DHA are essential building blocks of our cell tissue, including the eyes. Optimal supply of Omega-3 fatty acids has been proven to prevent the occurrence of dry eyes and promote metabolism in eye tissues.
Omega-3 Fatty Acids for Brain Function
The same applies to the brain: a significant part of our brain consists of fat, with about one-third of these structural fats being DHA. Omega-3 fatty acids significantly contribute to memory performance, which, especially in old age, can be associated with a reduced risk of degenerative diseases such as dementia and Alzheimer's. Omega-3 fatty acids are also responsible for the production of serotonin, a happiness hormone.
The Effects of Omega-3 during Pregnancy and Lactation
Pregnancy requires an increased need for nutrients for both mother and child. There is also an increased demand for Omega-3 fatty acids, especially DHA, which has been associated with a lower risk of preterm births in studies.
Influence of Omega-3 Fatty Acids on the Infant after Birth
Some studies have shown that the brain development and intelligence quotient of a breastfed child, whose mother also took Omega-3 supplements, were significantly more positive than in the normal comparison group.
Effect of Omega-3 on Child Development
Adequate Omega-3 supply should already be considered in children, as it can increase concentration, alleviate ADHD symptoms, and support optimal brain development.
Omega 3 daily requirement
For healthy individuals, a daily intake of approximately 300 mg to 600 mg of EPA/DHA and 1000 to 1500 mg of ALA is recommended. As a point of reference, this could be equivalent to about 4 g of flaxseed oil and a serving of approximately 30 g of salmon.
When does an Omega-3 deficiency occur?
The cause of an Omega-3 deficiency is most often due to an overabundance of Omega-6 fatty acids, disrupting the balanced ratio of fatty acids to each other. Such a deficiency can be detected through a simple blood test conducted by a doctor. Symptoms of an Omega-3 deficiency may include reduced memory and concentration, anxiety, depression, lack of energy, sleep disturbances, eye and heart problems, a weakened immune system, and a tendency towards inflammation.
The consequences of too much Omega 3 and Omega 6 fatty acids
Excess of Omega-3 fatty acids
There are actually no proven side effects of excessive Omega-3 intake for healthy individuals. However, individuals with certain medical conditions should monitor their Omega-3 intake carefully and not take supplements lightly. Since Omega-3 has a blood-thinning effect, individuals prone to weak blood clotting or those already taking blood-thinning medications may face an increased risk of bleeding with excessive Omega-3 intake.
Similarly, diabetics may experience complications when high doses of Omega-3 fatty acids are present in conjunction with a low antioxidant content in the body, as Omega-3 is suspected to negatively impact glucose tolerance. For individuals with medical histories, it is advisable to consult a doctor before excessive Omega-3 intake.
Excess of Omega-6 fatty acids
An excess of Omega-6 fatty acids has similar effects to an Omega-3 deficiency, as these substances compete with each other in the body, and an excessive supply of Omega-6 leaves no room for Omega-3.
Omega 3 dietary supplements
Supplements containing Omega-3 can be taken either in capsule form or directly as oil, depending on individual preferences. The majority of these supplements are derived from fish oil. Nevertheless, there are also vegan alternatives, such as those based on algae.
Frequently asked questions about Omega 3
Which foods contain omega-3 fatty acids?
Omega-3 fatty acids can be found in a variety of foods, including fish and various plants. Examples include flaxseed oil, flaxseeds, hemp oil, soybean oil, herring, salmon, mackerel, redfish, and tuna.
How much omega-3 should be taken daily?
It is recommended to intake about 300 mg to 600 mg of EPA/DHA and 1000 to 1500 mg of ALA per day.
Which foods are rich in omega-3?
Flaxseed oil (53.4 g/100 g), flaxseeds (23.0 g/100 g), hemp oil (22.0 g/100 g), chia seeds (17.8 g/100 g), herring (2.3 g/100 g), salmon (1.2 g/100 g), tuna (2.1 g/100 g). However, it should be noted that a distinction should be made between DHA, EPA, and ALA.
In what ratio should one consume omega-3 to omega-6?
A balanced ratio of omega-6 to omega-3 is considered healthy, ideally <5:1.
What are the essential omega-3 fatty acids?
The central omega-3 fatty acids are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
Which types of fish contain omega-3?
Salmon, herring, tuna, and other types of fish have high levels of omega-3 fatty acids. Fatty sea fish, in particular, contains significant amounts of EPA.
Who is the intake of omega-3 recommended for?
Omega-3 fatty acids contribute to the health of the heart, eyes, and brain, and they support muscle regeneration, especially in bodybuilders. Due to the blood-thinning effect of omega-3, it is advisable to consult a doctor before intake.
Comments
Add comment