Why is Omega-3 so important for health?

Do You Eat Fish at Least Twice a Week?

No? Then you're not alone! The WHO estimates that over 70% of the population suffers from an omega-3 deficiency. Yet, the intake of omega-3 is extremely important, as it has numerous benefits for our health.

What many people do not realise is that the balance between omega-3 and omega-6 is crucial. These two are among the essential fats that we must consume in our diet, as 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 lies in our diet. Our diet is dominated by an excess of omega-6 fatty acids, while foods rich in omega-3 are unfortunately much rarer on our plates.

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.

 

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 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 intake 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. It is particularly beneficial for the prevention and treatment of heart disease. But besides supporting heart health, omega-3 can also impact 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, leading to conditions like osteoporosis. Calcium and vitamin D are very important for bone health, but some studies have also shown that omega-3 fatty acids can be beneficial.

 

3. May Support Heart Health

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

• It can increase levels of good 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, even in younger people. The liver processes most of the fat in your body and can play a significant 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 oil supplements may improve risk factors for heart disease in obese people. Some studies even 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, potentially helping 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 conditions, 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 the 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 the transmission 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 effects and the enormous importance of fatty acids. By consciously integrating omega-3 rich foods, diseases and inflammation 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 remember to consume all the essential fatty acids, vitamins, and minerals. That's why we make it easy for our customers! We offer two high-quality omega-3 products that can support your normal brain, eye, and heart function. Check out the PREMIUM OMEGA-3 FISH OIL, 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!