Contents:

• What are omega-3 fatty acids?
• How do omega-3 fatty acids work and what properties do they have?
• Which products contain omega-3 fatty acids?
• Omega-3 supplement
• What should you not combine omega-3 fatty acids with?

A proper diet is crucial for the proper functioning of the body, providing the necessary energy and nutrients. Many people avoid fats because they associate them with obesity, high cholesterol, and heart disease. However, not all fats are harmful. For example, omega-3 fatty acids, or healthy polyunsaturated fats, support the body and help prevent many diseases. Therefore, it's worth incorporating these fats into your daily diet.

What are omega-3 fatty acids?

Omega-3 fatty acids are essential fats that support proper body function. The most important are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is a plant fat found in flax and rapeseed oils, walnuts, and seeds. EPA and DHA are found primarily in oily fish such as salmon, mackerel, and sardines. They are important for brain, eye, and heart health.

How do omega-3 fatty acids work and what properties do they have?

Omega-3 fatty acids have numerous beneficial properties that support health in many ways. EPA and DHA, in particular, play an important role in heart health. They help lower triglyceride levels, regulate blood pressure, and improve vascular elasticity, thereby reducing the risk of blood clots.

DHA is a structural component of the brain and supports its development and health. Omega-3 fatty acids influence cognitive function and concentration and may also reduce the risk of neurodegenerative diseases such as Alzheimer's. DHA also plays an important role in the retina and protects against macular degeneration.

Thanks to their anti-inflammatory properties, omega-3 fatty acids can support the treatment of inflammatory diseases such as rheumatoid arthritis or inflammatory bowel disease. Omega-3 supplementation can also have a positive effect on mood and reduce symptoms of depression.

These fatty acids help regulate cholesterol levels by lowering LDL (bad cholesterol) and increasing HDL (good cholesterol). It's important to remember that the benefits depend on the type of omega-3 fatty acids, their amount in the diet, and individual health needs.

Which products contain omega-3 fatty acids?

Omega-3 fatty acids are found primarily in fatty saltwater fish such as salmon, mackerel, sardines, tuna, and herring. Sources of omega-3 fatty acids include fish, flaxseed, walnuts, chia seeds , rapeseed, and soybean oil. Plant sources of omega-3 fatty acids include alpha-linolenic acid (ALA), which the body converts into EPA and DHA, albeit in smaller amounts than animal products. It's important to maintain a varied diet to ensure you get the right amount of these essential fats.

Omega-3 supplement

Fish such as salmon, mackerel, sardines, and tuna are the richest sources of omega-3 fatty acids, especially DHA and EPA. Those who don't like the taste can take supplements containing fish oil or Atlantic krill. Those who don't eat fish can get ALA from plant-based omega-3 sources such as flaxseed oil , chia seeds, walnuts, and canola oil. Supplements are available in various forms: capsules, liquids, or tablets. Before starting any supplement, consult your doctor.

What should you not combine omega-3 fatty acids with?

Omega-3 fatty acids can affect blood clotting, which is especially important for people taking anticoagulants. Therefore, it's worth consulting your doctor before starting supplementation. Additionally, some antihistamines can limit the absorption of omega-3 fatty acids. An excess of vitamin E can reduce its effectiveness, so excessive intake should be avoided. People taking immunosuppressive medications, especially after a transplant, should also consult a doctor before introducing omega-3 supplements into their diet.