Omega 3: what is it and what is it good for?

Omega 3 fatty acids are essential fats that play a crucial role in our body. These fatty acids are essential because our bodies cannot make them themselves. So we need to get Omega 3 fatty acids from our diet or supplementation.

The three main types of Omega 3 fatty acids are:

• alpha-linolenic acid (ALA)
• eicosapentaenoic acid (EPA)
• docosahexaenoic acid (DHA)

ALA is mainly found in vegetable oils, while EPA and DHA are mainly found in fish and other seafood. The importance of omega 3 to our health cannot be understated, as these fatty acids are involved in numerous vital body functions and processes.

What is omega 3 good for?

Omega 3 fatty acids play a multifaceted role in supporting our overall health. They are particularly important for the heart and blood vessels. Omega 3 helps lower triglycerides, a type of fat in the blood, which can reduce the risk of cardiovascular disease. In addition, these fatty acids help regulate blood pressure and prevent blood clots, which is crucial for a healthy heart and blood vessels.

In addition, omega 3 is essential for brain function. DHA, a type of omega 3, is an important structural component of the brain and the retina of the eye. Adequate intake of DHA is associated with improved cognitive function, lower risk of depression and other mental health disorders. For pregnant women, adequate omega 3 intake is crucial as it contributes to fetal brain development.

Anti-inflammatory effects

Omega 3 fatty acids also have anti-inflammatory properties. They can help reduce inflammation in the body, which can be helpful in chronic conditions such as arthritis and other autoimmune diseases. Furthermore, omega 3 plays a role in skin health, improving immunity and supporting eye health.

Symptoms of omega 3 deficiency

A deficiency in omega 3 fatty acids can cause several symptoms and health problems. Common symptoms of omega 3 deficiency include:

1. Dry skin and eczema: Omega 3 helps keep the skin hydrated and supple. A deficiency can lead to dry, flaky skin and eczema.
2. Dry eyes: Omega 3 is important for eye health. A deficiency can cause dry eyes and other eye problems.
3. Depression and anxiety: Studies suggest that a low intake of omega 3 may contribute to mental health problems such as depression and anxiety.
4. Concentration problems: DHA is crucial for brain function. Deficiency can lead to concentration problems and impaired cognitive functions.
5. Joint pain and stiffness: Omega 3 has anti-inflammatory properties that help reduce joint pain and stiffness. A deficiency can worsen these symptoms.

How much omega 3 per day?

The recommended daily amount of omega 3 fatty acids varies depending on a person's age, gender and specific health needs. Generally, it is recommended to consume at least 250-500 milligrams of combined EPA and DHA per day for healthy adults.

Pregnant and breastfeeding women may need a higher intake, usually around 300-900 milligrams per day, because of the additional need for DHA for baby development.

For ALA, the plant-based omega 3 fatty acid, the recommended intake varies. For men, the recommended daily intake is about 1.6 grams, and for women it is about 1.1 grams. It is important to have a balanced intake of both ALA and EPA and DHA to benefit from the full health benefits of omega 3.

What is omega 3 in?

Omega 3 fatty acids are found in both plant and animal sources. Here are some of the best sources of omega 3:

1. Oily fish: Salmon, mackerel, sardines, herring and tuna are excellent sources of EPA and DHA.
2. Vegetable oils: Flaxseed oil, chia seed oil and walnut oil are rich in ALA.
3. Nuts and seeds: Flaxseeds, chia seeds, hemp seeds and walnuts contain significant amounts of ALA.
4. Vegetables: Dark green leafy vegetables such as spinach and kale also contain omega 3, albeit in smaller amounts.
5. Algae: Algae and seaweed are unique plant sources of both EPA and DHA, and are particularly important for vegetarians and vegans.

Omega 3 supplements.

For some people, it can be difficult to get enough omega 3 from food alone. In such cases, omega 3 supplements can provide a convenient solution. For example, choose our Omega3&E supplement. A high-quality omega 3 supplement made from organic sardines and enriched with vitamin E, an important antioxidant.