Omega-3 – key fatty acids for health

Omega-3 fatty acids are a group of compounds that play an important role in maintaining the health of the body.In this article, we will take a closer look at what omega-3 fatty acids are, their different types, properties, sources in the diet, supplementation and the body’s need for these valuable ingredients.Find out why it is worth ensuring a sufficient intake of omega-3 and what benefits it brings to your health.

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of unsaturated fatty acids that are necessary for the proper functioning of the body.They are referred to as “omega-3” due to the presence of double chemical bonds on the third carbon atom from the end of the fat molecule.The key omega-3 acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).

Omega-3 – types

There are several types of omega-3 fatty acids:

• EPA (eicosapentaenoic acid):This type of omega-3 is found mainly in marine fish such as salmon, tuna and sardines.EPA is known for its anti-inflammatory properties and beneficial effects on heart health.
• DHA (docosahexaenoic acid):Like EPA, DHA is present in fish, especially oily fish.It is necessary for the proper development of the brain and nervous system, especially in children.
• ALA (alpha-linolenic acid):ALA can be found in plant sources such as flaxseeds, walnuts and vegetable oils.The body can convert ALA into EPA and DHA, although in small amounts.

Omega-3 – properties

Omega-3 fatty acids have a number of beneficial health properties:

• Preventing heart disease:Regular consumption of omega-3s can lower triglyceride levels, improve blood lipid profiles and reduce the risk of heart disease.
• Impact on brain health:DHA, found in omega-3, is important for proper brain development in children and may improve cognitive function in adults.
• Reducing inflammation:EPA has anti-inflammatory effects, which may be beneficial for chronic diseases.
• Improved skin health:Omega-3 may help maintain healthy skin by reducing the occurrence of skin inflammation.

Omega-3 – sources in the diet

To provide your body with enough omega-3, it is worth including the following sources in your diet:

• Marine fish:Salmon, tuna, mackerel, sardines and herring are excellent sources of EPA and DHA.
• Flaxseeds:Rich in ALA, flaxseeds can be added to yogurt, muesli or smoothies.
• Walnuts:Walnuts contain ALA and can be a healthy snack.
• Vegetable oils:Linseed oil, rapeseed oil and soybean oil are rich sources of ALA.

Omega-3 – supplementation

If you find it difficult to get enough omega-3s in your diet, you may want to consider supplementation.EPA and DHA supplements are available over the counter and can be an effective source of these valuable ingredients.It is recommended to consult a doctor before starting supplementation, especially if you have any existing diseases or are taking other medications.

The body’s need for omega-3 acids

The need for omega-3 fatty acids may vary depending on age, gender and health status.In general, however, healthy adults should aim to consume at least 250-500 mg of EPA and DHA per day.For people suffering from various conditions, such as heart disease or arthritis, the recommended doses may be higher.

Your suggestions

Ensuring an adequate intake of omega-3 fatty acids is important for health, but don’t forget that maintaining a balanced diet and lifestyle is equally important.Try to avoid excess saturated and trans fats and exercise regularly.This is the key to long-term health.

Recommended articles

If you want to learn more about a healthy diet and nutrients, we recommend reading the following articles:

• “Rich sources of plant protein – what is worth including in your diet?”
• “Vitamin D – why is it so important for health?”
• “The impact of vitamins and minerals on our body”

Remember that a healthy diet and an active lifestyle are the key to maintaining good physical and mental condition.