You've probably heard the following sentence from your grandma or other family members: "You should eat more fish to get enough omega-3 fatty acids!"
Whoever it was, the recommendation is not that far fetched.
In this article, we want to give you a short overview of omega-3 fatty acids and their health benefits.
Omega-3 fatty acids are important fats that you must get from your diet.
Unlike saturated fatty acids, your body cannot produce them on its own. Because of their important function, they are also called essential fatty acids.
There are several forms of omega-3 fatty acids. Plant-based foods usually contain alpha-linolenic acid (ALA), which still has to be converted into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in the human body.
The most important omega-3 fatty acids are
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are also important omega-3 fatty acids, which are found mainly in fatty fish. Plant-based foods and animal foods contain different omega-3 fatty acids.
Fatty fish such as mackerel, herring, tuna or salmon are considered some of the best sources of omega 3 fatty acids.
People on a vegetarian or vegan diet can use DHA-rich oils from various microalgae and vegetable oils, such as rapeseed, walnut, hemp and linseed oil. Other good sources of omega-3 fatty acids are nuts, and chia seeds.
The benefits of taking omega 3 fatty acids daily not only include supporting brain and heart health, but they are also essential to maintaining healthy vision, hair, skin and nails.
Here are some important benefits at a glance:
The German Nutrition Society (Deutsche Gesellschaft für Ernährung - DGE) recommends that omega 3 intake should account for 0.5% of total energy. With an optimal distribution of nutrients, 30% of the total energy should be provided by fats. What does this mean in concrete terms?
For an adult (2400 kilocalories), this corresponds to about 1.3 grams of ALA contained in one tablespoon of rapeseed oil.
People who eat a 100% plant-based diet cannot absorb DHA and EPA directly from food. In this case, the only remaining route is via acid alpha-linolenic acid.
But there´s a catch: The body can convert ALA into the important omega-3 fatty acids EPA and DHA, but the conversion rate into EPA and DHA varies from person to person and is influenced by various factors (such as age, sex, weight, and metabolism). On average, the conversion rate is only about 5 - 10 percent.
However, researchers suspect that the conversion rate of alpha-linolenic acid to EPA and DHA may increase if the diet contains only small amounts of EPA and DHA in the long term.
It is also worth mentioning:
In order to optimise the ratio of omega-6 to omega-3 fatty acids, it is advisable to give preference to rapeseed, linseed or walnut oil more often or to use products containing algae oil.
If you follow a vegan or vegetarian diet our Vegan Omega 3 sourced from algae is a great option.
Do you read the labels of your supplements in detail?
When buying supplements, many people just quickly skim the list of ingredients without really understanding what's actually behind them.
We admit: The list of ingredients in dietary supplements can be very hard to understand. What many consumers don't know is that supplements from some brands contain many unnecessary ingredients in addition to vitamins and minerals.
Avoid supplements with a long list of "inactive ingredients" on the label. Because some of these additives can be harmful to your health.
We explain what exactly additives are and why they are sometimes found in supplements. Learn which additives you should avoid no matter what, so you know what ingredients to look out for the next time you buy.
It doesn't matter how old you are or what life situation you are in:
Life can be quite overwhelming!
From stress at work to family obligations or financial worries, there are so many types of stressors.
We are constantly trying to give 100% at work, want to be as productive as possible, be there for our partners and family, maintain our sports routine, and on top of that support other people - all while also wanting to maintain our social contacts and see our friends regularly!
Do you love sun-kissed skin just as much as we do?
Tanned skin looks healthy and glowing. But it's probably no surprise to you that overexposure to the sun can lead to skin damage and accelerated aging, right?
Besides the well-known sun protection, such as sunscreen, head covering and sun umbrellas, you should also pay attention to your intake of vitamins and minerals. The B vitamins and many other vitamins and minerals have the fascinating ability to protect your skin from the inside out.
In this article, we'll introduce you to 5 of the best supplements for summer.
Let's dig in!