What are omega-3 fatty acids and where do they occur?
Omega-3 fatty acids are unsaturated compounds, i.e. they are “healthy” fats. They play an important role for the human body, but cannot be produced by the body itself, which is why food intake is indispensable.
Omega-3 fatty acids are found mainly in high-fat cold-water fish such as salmon, tuna, herring, mackerel and sardines. These enrich their fatty tissue and cell membranes with omega-3 fatty acids in the form of docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA) through the consumption of special micro-crustaceans and micro-algae.
High-quality fish oil capsules have the advantage over fish that the amounts of omega-3 fatty acids they contain are standardised and the fish oil has been freed of harmful substances.
But also vegans, vegetarians or people who do not like fish are not neglected, because there are also vegetable omega-3 fatty acid sources available. Certain DHA-rich microalgae such as Ulkenia or Schizochytrium algae can be taken in enriched form as algae oil capsules. In addition, vegetable oils such as linseed oil are rich in alpha-linolenic acid. But also rapeseed, sesame, nut and soybean oil are valuable suppliers of omega-3 fatty acids.
An additional intake of Omega 3 can improve the mood as well as increase the learning and attention ability.
Why do we need omega-3 fatty acids?
Studies and meta-analyses show that omega-3 fatty acids are very important for maintaining the function of the cardiovascular system. The risk of developing cardiovascular diseases can be reduced by 40 – 60 % with adequate care.
Further studies support the antihypertensive effects of EPA and DHA. Both fatty acids can not only prevent an increase in blood pressure, but can also reduce an already existing high blood pressure. In this context, omega-3 fatty acids are beneficial as an accompanying measure in metabolic syndrome.
The intake of omega-3 fatty acids is also an effective measure to reduce the risk of dementia. Several meta-analyses have shown an improvement in Alzheimer’s patients. Omega-3 fatty acids are also able to positively influence the cognitive abilities and behaviour of healthy individuals.
Omega-3 fatty acids have a strong antidepressant effect.
In addition, an additional intake of omega 3 can increase learning and attention and can produce a generally improved mood profile by reducing anxiety, anger and depression and increasing vitality. In addition, meta-analyses have shown that omega-3 fatty acids have a strong antidepressant effect, which is why supplementation is also suitable as a therapeutic measure to accompany depression and depressive moods. Omega-3 is also a great help for dry eyes.
Omega-3 is particularly important for the development of the fetus and the infant. It is assumed that the fetus accumulates about 30 mg omega-3 fatty acids per week in the brain. Not only brain development, but also the development of vision are influenced by this, which is why an additional supply is recommended especially for pregnant women.
Breast milk contains a high concentration of omega-3 fatty acids, which is ultimately determined by the mother’s intake. A lack in these critical phases can lead to psychomotor and mental damage as well as disturbances of the visual functions in the child.
A Norwegian long-term study by the University of Oslo with 341 mothers found that a high intake of omega-3 in the form of fish during pregnancy can increase the children’s intelligence quotient in later life and improve social behaviour.
Compared to the control group, which was supplied with corn oil, the 4-year-olds, whose mothers had taken about 2.5 g omega-3 fatty acids from cod liver oil daily, performed significantly better.
Linseed oil is used for the preventive and therapeutic application in the naturopathy and in the micro nutrient therapy.
Linseed oil as good Omega-3-source
Linseed oil used to be a popular household remedy for stomach complaints, burns and coughs. Today it is used for preventive and therapeutic applications in naturopathy and micronutrient therapy. While EPA and DHA are mainly used in inflammatory processes, alpha-linolenic acid is used for the prevention of cardiovascular diseases. In addition it improves the immune competence. For general prevention, approximately 1 to 1.5 g per day should be taken. Depending on the symptoms, the dosage should increase.
