All about Omega3
What is it?
Omega- 3s belong to the “essential” fatty acids because the body isn’t able to produce them on its own. That’s why we depend on omega- 3 foods in our nutrition to provide these highly beneficial compounds.
There are three different types of “omega-3s”
- ALA alpha-linolenic acid
- DHA docosahexaenoic acid
- EPA eicosapentaenoic acid
All these fatty acids above belong to the “polyunsaturated fatty acids” PFUAS known as the “good fats” because our body can still work and use these compounds, as the name already says they are unsaturated.
What are the best omega- 3 foods?
- Mackerel
- Salmon (wild caught)
- Chia seeds
- Flaxseeds
- Egg yolks
- Natto
- Hemp seeds
- White fish
- Tuna
The population that consumes the most omega-3 foods like people in Japan, who’s diet consist plenty of fresh fish and vegetables live longer than the people who eat a standard diet pour in omega-3. Read more about the healthiest people in our recent post.
How they support your health
They are needed for proper neurological function, cell membrane maintenance, mood regulation and hormone production. Another benefit is that they have an impact on our fat metabolism and help to prevent inflammation processes in our body.
So not enough Omega- 3s can cause a higher risk for heart disease and high cholesterol, digestive disorders, allergies, arthritis, joint and muscle pain mental disorders like depression, poor brain development at babies, cognitive decline.
How much should you take?
Recommended daily intake of PFUAS 7- 10 % of your daily energy requirements Omega 6 to Omega 3 ratio should be 5:1 à this means more of the Omega 3
Today’s Western diet is rich in Omega-6 fats of which a large source is from polyunsaturated vegetable oils. They are not only used for cooking but are included in processed foods that range from frozen waffles to rice milk. Take care with the intake of products that contain soybean, cottonseed, safflower, canola oil. Check the labels!
An overconsumption creates an imbalance between Omega-6/Omega-3 which leads as well to serious heath problems.
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