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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. 

The optimal ratio between the intake of omega-3 and omega-6 should be 1:1 to a maximum of 1:4. Unfortunately, the reality is different for most people: The ratio is often around 1:20 or even more.

Such imbalances are very dangerous. High levels of omega-6 can trigger inflammation in the body and negatively affect the fluidity of the blood.

The reason for the imbalance between omega-3 and omega-6 is our diet.

Our diet is dominated by an excess of omega-6 fatty acids. Foods rich in omega-3 fatty acids are unfortunately much rarer on the plate. 

We'll tell you everything you need to know about omega-3: 

Find out why omega-3 is essential for our health and what you can do to get more of this healthy fat.

But first…

What is Omega-3?

Omega-3 fatty acids belong to the long-chain polyunsaturated fatty acids. 

Omega-3 fatty acids include alpha-linolenic acid (ALA), which is a fatty acid essential for life. ALA cannot be produced by the body itself and must therefore be consumed in the diet. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are also important omega-3 fatty acids. They can be produced in the body from ALA, except in infants. 

Omega-3 is also known as fish oil because fatty fish, such as mackerel, herring or tuna are a good dietary source of EPA and DHA. But omega-3 is also found in some plant oils (such as canola, walnut and flax oils), nuts, green leafy vegetables (such as lamb's lettuce) and chia seeds.

The recommended daily requirement depends on age, gender and physical condition. On average, an adult is recommended to have a daily ratio of 250 - 300 mg of EPA and DHA. 

What are the benefits of omega 3?

Omega-3 is said to have many positive effects on health. Especially for the prevention and treatment of heart disease Omega-3 can have a great impact. But besides supporting heart health, omega-3 can also have an impact on the skin, eyes, psyche and memory.

1. May improve symptoms of depression and mental disorders

The brain consists of almost 60% fat and a large proportion of this fat is omega-3 fatty acids. Omega-3 fatty acids are therefore essential for normal brain function. 

Some studies indicate that the intake of omega-3 can prevent the onset of some mental disorders or alleviate their symptoms. Interestingly, people with depression also seem to have lower omega-3 levels in their blood.

2. May improve bone health

Unfortunately, as we age, our bones become more susceptible to fractures as they lose important minerals. Consequences are diseases like osteoporosis. Calcium and vitamin D are very important for bone health. However some studies have also shown that omega-3 fatty acids can be beneficial.

3. May support heart health

As already mentioned, omega-3 has a positive influence on heart health. Several risk factors for heart disease appear to be reduced by eating fish or fish oil. The benefits of fish oil for heart health include:

  • It can increase levels of positive cholesterol.
  • It can lower triglycerides by about 15-30%.
  • It can lower blood pressure
  • It can slow down the development of plaque in the arteries. 

4. May support weight loss and reduce liver fat


Unfortunately liver disease is becoming more common and more prevalent in young people these days. The liver processes most of the fat in your body and so can play a big role in weight gain. Omega-3 can improve liver function and inflammation, which can help reduce the amount of fat in your liver. In addition, fish oils may improve risk factors for heart disease in obese people Furthermore, some studies show that fish oil supplements may support weight loss when combined with diet and exercise.

 5. May reduce inflammation in the body

The immune system fights infections and injuries through inflammation. However chronic inflammation can be associated with serious diseases such as obesity, diabetes, depression and heart disease. Reducing inflammation can help treat the symptoms of these diseases. Omega-3 has been found to have anti-inflammatory properties. It may therefore help in the treatment of inflammation.

6. May support eye & skin health

Just like the brain, the eyes are also dependent on omega-3. According to studies, people who do not consume enough omega-3 fats are more prone to eye diseases. Our skin also contains a lot of omega-3 fatty acids. It is said to have beneficial effects on some skin diseases, such as psoriasis and dermatitis.

7. May have positive effects on brain function

The highest levels of DHA are actually found in brain areas such as cerebral cortex, mitochondria and synapses. 25% of the fat in the brain consists of DHA.

It is heavily involved in the formation of connections and transmissions of signals in the brain. As we age, brain function slows and the risk of Alzheimer's increases. It has been found that people who regularly consume fish oils tend to experience a slower decline in brain function as they age.

Many people underestimate the importance of omega-3

Unfortunately many people are not aware of the positive effect and the enormous importance of fatty acids. By consciously integrating foods containing omega-3, diseases and inflammations in the body can be alleviated or even prevented. In particular, salmon, herring, mackerel and anchovies, but also flaxseed, walnuts, hemp and certain oils are known for their high content of omega-3 fatty acids.

We at Aavalabs know that in everyday life it is not always easy to think about the intake of all important fatty acids, vitamins and minerals. That's why we make it easy for our customers! We offer 2 high quality omega-3 products that can support your normal brain, eye and heart function. Check out the PREMIUM OMEGA-3 FISHOIL which contains a pure, high extraction of EPA / DHA. For vegans and vegetarians, we also have an ideal solution: our VEGAN OMEGA 3 FROM ALGAE is 100% vegan and contains fatty acids from algae, including DHA and EPA.

Our advice: Pay attention to your omega-3 and omega-6 ratio and take a big step for your own health!

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