3 minHave you ever thought about what your body needs to function optimally? One of those essential building blocks is omega 3. It is a fatty acid that your body cannot produce itself, but which is essential for your health. From a strong heart to a clear head – omega-3 does it all. What makes this fatty acid so special, and how can you ensure you are getting enough of it? You can read all about it in this blog!
In this article, you will learn
- What unsaturated fatty acids are
- Why omega-3 is important for your body
- How omega-3 supports your brain and heart
- Which foods contain omega-3
The power of unsaturated fatty acids
Unsaturated fatty acids are essential for a healthy body. They play a crucial role in supporting your heart, brain and overall well-being. Unlike saturated fats, which can be less beneficial in large quantities, unsaturated fatty acids help lower LDL cholesterol (the “bad” cholesterol) and contribute to a healthy cardiovascular system.
Omega 3, omega 6 and omega 9 are the three main types of unsaturated fatty acids. Because our bodies cannot produce some unsaturated fatty acids themselves, it is important to obtain them through food or supplements. By finding the right balance between omega-3 and omega-6, you can reap the full benefits of unsaturated fatty acids.
Balance between omega-3 and omega-6
The ratio between omega-6 and omega-3 fatty acids is important for good health. In an ideal diet, this balance is around 2:1 to 4:1, but in Western diets it is often much more skewed (up to 20:1 or higher) due to a high intake of processed foods and vegetable oils rich in omega-6. An excess of omega-6 can promote inflammation in the body, while omega-3 has an anti-inflammatory effect. That is why it is important to get enough omega-3.
What is omega-3?
ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are the three most important omega-3 fatty acids.
- ALA is mainly found in plant sources such as flaxseed, chia seeds and walnuts and must be converted into DHA and EPA in the body.
- EPA plays a role in inflammatory responses and supports a healthy heart and blood vessels. It is mainly found in oily fish and algae oil.
- DHA is an essential building block for the brain and eyes and is important for cognitive functions and healthy vision.
EPA and DHA in particular are real superheroes for your health. All recommendations for omega-3 refer to a combination of EPA + DHA together. Because the conversion of ALA to DHA and EPA is limited, it is recommended to consume direct sources of EPA and DHA, such as fish or algae oil.
What is omega-3 good for?
1. Good for your heart
Omega-3 is good for heart health in several ways. It helps reduce triglycerides, a type of fat in the blood that, in high amounts, increases the risk of heart disease. It can help maintain healthy blood pressure levels.
2. Boost for your brain
Omega-3 is essential for healthy brain function because it helps build and maintain brain cells. Your brain consists largely of fats. DHA in particular is a crucial building block of the brain and plays a role in cognitive functions such as memory, concentration and learning ability. In addition, omega-3 has anti-inflammatory properties and can help reduce depression.
3. Support during pregnancy
During pregnancy, your baby needs DHA for the development of its brain, eyes and nervous system. DHA supports the growth of the retina and cognitive functions of the foetus, which can lead to better learning and memory performance later in life. An extra reason for expectant mothers to include omega-3 in their diet!
4. Sharp vision
Omega-3 helps keep your eyes healthy. It plays an important role in the retina and can prevent vision problems later in life. Omega-3 also helps reduce dry eyes by inhibiting inflammation and supporting tear production.
Which foods contain omega-3?
Want to increase your omega-3 intake? Here are the best options:
- Oily fish: salmon, mackerel, herring and sardines.
- Supplements: fish oil capsules or vegetable algae oil.
- Nuts and seeds: walnuts, chia seeds and flax seeds (contain ALA only).
Are you curious about how much omega-3 you can get from food? Here is a handy table:
| Food source | EPA | DHA |
| Mackerel, 100 grams | 850 mg | 130 mg |
| Salmon, farmed, raw, 100 grams | 590 mg | 190 mg |
| Herring, raw, 100 grams | 330 mg | 420 mg |
| Sardines, canned, 100 grams | 1140 mg | 140 mg |
| Eel, 100 grams | 1550 mg | 3000 mg |
| Walnuts | 0 mg | 0 mg |
| Linseed oil | 0 mg | 0 mg |
| Vegetable algae oil (supplement) | 148 mg | 400 mg |
As you can see, oily fish and vegetable oil are the best sources of EPA and DHA.
Read our previous blog to find out how much omega-3 you need every day and whether you can take too much omega-3.
Conclusion
Omega-3 is your body's engine oil: it keeps everything running smoothly and healthily, from your heart and brain to your eyes. Whether you get it from oily fish or a supplement, a daily dose really makes a difference. Your body will thank you for it!
