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 eat fish at least 2 times a week?
No? Then you're not the only one! The WHO estimates that more than 70 percent of the population suffers from an omega-3 deficiency. Yet the intake of omega-3 is extremely important, as it has many effects on our health.
What many people do not know is that the balance between omega-3 and omega-6 is significant. These two are among the essential fats that we must consume in our diet, since our bodies cannot produce them on their own.
Are you full of positive energy and have consistently power for an active everyday life?
If so, that' s fantastic!
But unfortunately, the reality is often quite different: Many people suffer from lack of energy, especially in the colder, grayer seasons.
The problem is that we often notice that we don't have enough energy when it's already too late. We realize that we need to change something in our routines when we are already suffering from low energy and fatigue.
That' s why we recommend you to be proactive and make sure that your body and mind are not lacking anything in your everyday life.
Get 8 tips on what you can do to keep your energy level up.
After a long and dark winter, the sun's rays finally begin to lure Finland out of their homes.
Finnish winter is over!
The highlight of spring is Vappu, celebrating the beginning of spring.
Vappu is celebrated in both Finland and Sweden. However, the two countries celebrate it with different traditions and on different days. Typically, Swedes celebrate their Walpurgis Night on April 30, while Finns celebrate it on the 1st of May.
We'll tell you more about what exactly Vappu is, where it originally comes from and how Finns traditionally celebrate it.