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.
One of the most common questions we receive from our customers is: How and when should I take my vitamins?
Today we wanted to shed some light on this important topic and answer typical questions in connection with supplements and vitamins.
We´ve also added some ideas for innovative uses of our products and suggestions how you can find the perfect product combination for yourself.
In the last couple of weeks, several countries reported increased demand for comfort foods. This is not surprising considering the gravity of the worldwide pandemic. But there's a catch: while comfort foods are great for making us feel better, they are not so great for our health. In combination with a lack of exercise, they can lead to unwanted weight gain.
Are you wondering how to lose (or prevent) lockdown kilos and get back in shape? We have put together a few ideas on how to get back in shape after self-isolation OR how to stay healthy even during a prolonged quarantine.
Have you ever wondered why some people seem to attract more success and happiness into their lives than others? Were they just born lucky or is it destiny?
Positive psychology would argue that happiness is not so much something that just “happens” to us but something we can actively create. In fact, there are many simple tools that we can use in our daily lives to set ourselves up for success. The best part: They don't cost anything, they are available to everyone and they are simple yet effective.