OMEGA-3 fatty acids

Healthy fatty acids – a short info guide

I am often asked by my customers and patients about the topic of “healthy fats” and OMEGA 3 fatty acids, so I would like to provide some interesting information on this topic in my blog today.

What are fatty acids?

To explain what fatty acids actually are, a brief digression into chemistry is necessary.

Fatty acids are aliphatic monocarboxylic acids that differ in the number of carbon atoms (so-called C atoms) and the respective position of possible double bonds. The term “acid” is based on the fact that the chemical composition of natural fats and oils consists of a group of chemical compounds that are formed by the reaction of alcohol and acid in the form of a condensation reaction.

What is the difference between saturated and unsaturated fatty acids?

Depending on whether a fatty acid has double bonds between its carbon atoms or not, it is referred to as a saturated or unsaturated fatty acid.

If there are no double bonds between the C atoms, they are saturated fatty acids.

If there is at least one double bond, then it is an unsaturated fatty acid. Polyunsaturated fatty acids have two or more double bonds between the carbon atoms of the respective chain.

What are OMEGA-3 fatty acids?

OMEGA-3 fatty acids are unsaturated fatty acids whose last double bond in the polyunsaturated carbon chain occurs at the third last double bond. The word OMEGA comes from the Greek and stands for the end of the carbon chain furthest away from the caboxy group.

So, that’s it for this little excursion into atomic cell chemistry for now.

There are a total of 11 different OMEGA 3 fatty acids, which contain essential substances for us and are therefore vital. As our body cannot produce them itself, we have to absorb these fats from our food.

The three most important OMEGA-3 fatty acids for our organism are:

• Alpha-linolenic acid (ALA) as a basis for
  • eicosapentaenoic acid (EPA) and
  • Docosahexaenoic acid (DHA)

In various scientific studies, researchers have found that a good supply of OMEGA 3 fatty acids has positive effects on our body.

The best-known advantages include

Better brain performance with OMEGA-3
Researchers have found that docosahexaenoic acid makes the membranes of brain cells flexible and permeable so that individual pieces of information can be exchanged more quickly. Pregnant women are therefore often recommended to take OMEGA-3, as DHA is very important for the child’s brain development during pregnancy and breastfeeding. It has also been found that OMEGA-3 promotes concentration and mindfulness, so that the addition of OMEGA-3 can have a supportive effect in diseases such as ADHD, autism or Alzheimer’s. Furthermore, age-related dementia can be prevented by an early and sufficient supply of OMEGA-3 fatty acids.

OMEGA-3 for the eyes
As the cells in our eyes contain many OMEGA-3 fatty acids, it is very important to supply our body with them. This applies both to newborns, whose optic nerves develop in the first few months of life, and to adults, as OMEGA-3 can provide the eyes with sufficient moisture and improve vision.

Healthy cardiovascular system
Many studies have repeatedly shown that OMEGA 3 fatty acids can support heart health. Not only can blood lipid levels and blood pressure be lowered, but blood sugar levels can also be reduced. This reduces the potential risk of thrombosis and heart attacks. See also the infographic below.

Anti-inflammatory and immune booster
OMEGA-3 fatty acids balance the production of hormones and can thus reduce inflammation. They also normalize our metabolism and thus strengthen our immune system. As a result, inflammations can heal more quickly. Researchers have also found that a healthy OMEGA-3 balance in our body can have a positive effect on muscle mass in the case of cancer and the associated chemotherapy. In addition, the effect of chemotherapy against the harmful cancer cells can be supported. OMEGA-3 also helps to significantly relieve inflammation in the gastrointestinal tract and has a beneficial effect on the healing process.

Healthy joints thanks to OMEGA-3
As we get older, the wear and tear on our joints increases and painful osteoarthritis with severe joint inflammation is often the result of years of OMEGA-3 deficiency. This is because the essential fatty acids, together with glucosamines, promote better cartilage formation and thus strengthen the joint structure.

Further positive effects of OMEGA 3 fatty acids on our organism have been proven in numerous scientific studies. These include the prevention of sleep disorders, healthy skin and hair and a reduction in infectious diseases.

And which foods contain these healthy fatty acids?

We can consume the essential alpha-linolenic acid in vegetable oils such as linseed, rapeseed or walnuts. Eicosapentaenoic acid and docosahexaenoic acid are found in animal fats such as fish oil from mackerel, tuna, salmon, herring and anchovies.

OMEGA-3 can also be taken in additional capsules as a dietary supplement. However, please pay attention to the quality of the capsule contents, e.g. to ensure that fish oil capsules are flawless and not mixed or made from leftovers or waste.

Vegans could cover their OMEGA-3 fatty acid requirements from algae oil, for example, although it should be noted that carrageenan (E407) is often used as a capsule. As this is not digested in our intestines, it can cause stomach or digestive problems in some people. In addition, carrageenan is still suspected of having a carcinogenic effect and has not yet been scientifically or medically proven or disproven. Therefore, please pay attention to the actual capsule material of algae oil.

How much OMEGA-3 should I take?

According to the German Nutrition Society (DGE) and the European Food Safety Authority (EFSA), a reference amount of 250 mg OMEGA-3 fatty acids (including 250 mg EPA and/or DHA) per day is recommended for adults.

Anyone who takes OMEGA-3 not only through food but also through additional supplements should be careful not to overdose on the fatty acids. This prevents an increased cholesterol level and a weakened immune defense system. An overdose is considered to be a daily intake of more than 5g EPA and DHA.

And if you would like to find out more about the healthy OMEGA-3 fatty acids, you will find further useful information in the following graphic or in a consultation with me.

I look forward to meeting you – your nutritionist Silke Schweitzer