Omega 3 : Properties and Benefits
All about Omega 3
Who said lipids were bad for you? On the contrary: good fats, like omega 3, are essential. On the one hand, they are indispensable and play a crucial role in a large number of metabolic processes.
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Why are they so important? What foods are particularly rich in omega-3s? How does a deficiency manifest itself? We tell you everything you need to know.
1. What are omega 3's?
Omega 3 is a specific group of fatty acids of the family of unsaturated fatty acids.
They are part of the essential fatty acids and are vital for our body. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the most biologically active forms of Omega 3.
Another of this group is known as alpha-linolenic acid (ALA): this form will be transformed into EPA or DHA by the body.
Therefore, it is a precursor found in vegetable products (e.g., flaxseed oil).
What are essential fatty acids?
Simply put, essential fatty acids are those that the body cannot produce itself and therefore must be supplied in sufficient quantities by the diet.
Watch out! Because if you don't ingest enough omega-3s, your physical and psychological well-being can suffer.
2. Omega 3 Vegan Capsules
When to take the capsules?
They are useful if you cannot comply with your intake through diet or if you are doing intense sports. In this case, your body needs extra nutritional support.
The heart and the brain are the most important organs of the human body. Omega 3's are essential precisely because they contribute to the proper functioning of these organs.
The more harmonized the body is, the better it can withstand intense effort. Omega 3 capsules are therefore the ideal companions for a somewhat difficult session.
Are you interested in omega-3 vegan capsules? Then there's no reason not to try ours.
Benefits
- Good for the brain
- Supports the proper functioning of the heart
- Made in Germany
- Perfect for everyday life or sport
3. Daily requirement of omega 3
According to the National Agency for Food, Environmental and Labor Safety, the recommended nutritional intake of omega-3 is between 0.5 and 0.8% of total energy.
For optimal distribution of nutrients, 33% of your total energy must come from fat.
What exactly does that mean?
For example, if you have an energy requirement of 2000 kcal, the essential fatty acid requirement is about 10 kcal. As 1 gram of fat corresponds to 9.3 kcal, this means that you have to consume 1075 g of fat.
You can find this amount of fat in, for example, 100 g of salmon.
The rest of the fat is about 600 kcal, that is, about 64 g.
The remaining 70% of the total energy is ideally shared in this way: 55% of carbohydrates and 15% of protein.
OMEGA 3 and 6
Did you know that the ratio of omega 3 to omega 6 is particularly decisive? Yes, the omega 6 is also essential, but it is generally absorbed in greater quantities than the omega 3.
Foods rich in omega 6, such as meat, nuts or sunflower oil, are in fact more often on the menu.
What is the problem? Too high an intake of omega-6 can block the intake of omega-3 because they both use the same metabolic pathways.
That is why it is important that the omega 6 and 3 are kept in an optimal ratio of 5 to 1, so that they are not in competition and can fully assume their functions.
Foods rich in omega 3
Here we will show you which foods are particularly rocky in the omega 3. Since you can only absorb the essential fatty acids through your diet, it is important to pay attention to them.
Animal or vegetable products have different levels of omega 3. That is why we have created this table classified by type of fatty acid: ALA, DHA or EPA.
Omega 3 of algae
It is no secret that algae are good for fish health.
For millions of years, they have been feeding on aquatic plants. Why did they do this? Simply because they supply a very important omega 3.
Microalgae are not limited to spirulina or chlorella, but also to schizophrenia.
It subsists without light and feeds on vegetable waste. To keep it growing, this algae synthesizes by itself a large amount of vegetable omega 3 DHA and EPA.
Omega 3 ALA, DHA and EPA are involved in several important functions of the metabolism. Here are the most crucial:
- ALA helps maintain normal blood cholesterol levels.
- DHA helps maintain normal triglyceride (blood lipid) levels.
- DHA helps normal brain function
- DHA helps maintain normal visual acuity.
- EPA and DHA help normal heart function
- EPA and DHA help maintain normal blood pressure
Unfortunately, omega-3 deficiency remains difficult to diagnose, as symptoms vary greatly and do not necessarily occur at the same time.
On the other hand, a blood test at your doctor's office will clarify any concerns you may have.
The symptoms of an omega-3 deficiency can be :
- Muscle fatigue
- Impaired vision
- Agitation
- Fatigue
- Skin problems
Causes
The main reasons for omega-3 deficiency are, on the one hand, insufficient food intake and, on the other hand, an unbalanced ratio between omega-6 and omega-3.
Often, too many omega-6 products are consumed compared to omega-3 products.
This imbalance leads to poor exploitation of the omega 3, which will therefore be blocked.
So let's stop demonizing lipids. To stay in good health, both physically and psychologically, it is important to control your omega-3 intake.
They occupy essential functions in metabolic processes and are therefore indispensable.
In addition, essential fatty acids play a decisive role in your physical health during training.
For an optimal assimilation of the omega 3, it is strongly recommended to remain attentive to the balanced ratio between omega 6 and 3, i.e. 5 to 1.
The best sources of omega 3 are fish and seaweed, but also vegetable products such as flaxseed oil or chia seeds.
Other Options:
You can also get digital health manuals on this topic at Amazon, WalMart, Costco, Sams Club, Chedraui, Carrefour, aliexpress, alibaba , MercadoLibre , Lidl, Aldi shein or ebay. Each of these manuals can be found in great online offers.
In big seasons they offer big discounts on health supplements.
In addition, you can find free health apps from Google Play or in the App Store.
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