Omega-3 foods: this food matters

Omega-3 is a term that has become firmly established among people with a healthy diet. We'll show you what's behind it and which omega-3 foods are the best choices.
Omega-3 foods: introduction
We consume omega fatty acids through our dietary intake. The problem: The ratio of omega-3 to omega-6 in our diet is not ideal. We give our bodies too much omega-6 and neglect omega-3 fatty acids. Therefore, it is even more important to eat essential omega-3 foods, such as fish (e.g., mackerel or salmon), walnuts, or flax oil, regularly as good sources of fat. While omega-6 is heavily present in animal foods, you'll find omega-3 a lot in plant sources.

Omega-3 foods: what is omega-3 anyway?
Omega-3 fatty acids belong to the polyunsaturated fatty acids. Our body needs them for important functions and we need to take them through our diet. Fats play an important role in our diet, as they are crucial for hormone production, important brain functions, and also for the regulation of blood pressure.

Omega-3 foods: important omega-3 fatty acids
The biologically most important omega-3 fatty acids are EPA (eicopentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). ALA is converted by our body into DHA or EPA.

ALA: Regulates blood cholesterol levels
DHA: Strengthens brain function and vision and maintains normal blood lipid levels.
EPA: Together with DHA, responsible for normal heart function and stable blood pressure.
Omega-3 foods: What is my requirement?
A balanced ratio of omega-6 and omega-3 fatty acids is about 5 to 1. If too many omega-6 fatty acids are consumed, our body cannot utilize the omega-3 properly, since both fatty acids use the same enzyme system.
But you shouldn't consume too much omega-3 either. Many people rely on dietary supplements, such as fish oil capsules, as sources of good fats. Too much intake of these fatty acids can affect cholesterol levels and the immune system.
At least 300 mg of EPA and DHA per day is definitely sufficient for healthy people. The daily omega-3 requirement of 300 mg can already be achieved with one to two portions of fish (100 to 200 g) per week.
Omega-3 foods: The best sources
Fish: salmon, mackerel, trout, sardine, tuna, haddock
Vegetables: spinach, Brussels sprouts, avocado, beans
Seeds/Nuts: Chia seeds, flax seeds, walnuts, almonds.
Soy
Oils: flax oil, canola oil, walnut oil, hemp oil
Omega-3 foods: Highest omega-3 content per 100 grams
Gold of pleasure oil: 36 grams
Chia seeds: 18 grams
Flaxseed: 16.7 grams
Walnut oil: 12.2 grams
Rapeseed oil: 9.0 grams
Saturated fatty acids, as well as unsaturated fatty acids, play an important role in a balanced diet. We tell you what to look out for.


 

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