{"id":11352,"date":"2018-11-28T10:00:06","date_gmt":"2018-11-28T09:00:06","guid":{"rendered":"https:\/\/www.ernaehrung-beratung-muenchen.de\/omega-3-fatty-acids\/"},"modified":"2025-10-11T16:25:04","modified_gmt":"2025-10-11T14:25:04","slug":"omega-3-fatty-acids","status":"publish","type":"post","link":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/omega-3-fatty-acids\/","title":{"rendered":"OMEGA-3 fatty acids"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1yzf4r-70f0c429cf3f888f4f07f58a3f2dd289\">\n.avia-section.av-1yzf4r-70f0c429cf3f888f4f07f58a3f2dd289{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2017\/08\/ernaehrungsberatungs-blog-slider.jpg);\nbackground-position:50% 0%;\nbackground-attachment:scroll;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-1yzf4r-70f0c429cf3f888f4f07f58a3f2dd289 main_color avia-section-large avia-no-border-styling  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  blog--header--section avia-full-stretch avia-bg-style-scroll av-minimum-height av-minimum-height-50 av-height-50  container_wrap sidebar_right'  data-section-bg-repeat='stretch' data-av_minimum_height_pc='50' data-av_min_height_opt='50'><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-11352'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1sxnmj-49a1dbbc8f109d5f9f705663dd81e8a6\">\n.flex_column.av-1sxnmj-49a1dbbc8f109d5f9f705663dd81e8a6{\nborder-radius:0px 0px 0px 0px;\npadding:20px 20px 20px 20px;\n}\n<\/style>\n<div  class='flex_column av-1sxnmj-49a1dbbc8f109d5f9f705663dd81e8a6 av_one_full  avia-builder-el-1  avia-builder-el-no-sibling  header--box first no_margin flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-g5z4i3-cb8a231de12d9569431a44ebba2e5517\">\n#top .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517{\npadding-bottom:40px;\ncolor:#ffffff;\nfont-size:28px;\n}\nbody .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n#top #wrap_all .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag{\nfont-size:28px;\n}\n.av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .special-heading-inner-border{\nborder-color:#ffffff;\n}\n.av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-subheading{\nfont-size:15px;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top #wrap_all .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top #wrap_all .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 av-special-heading-h2 custom-color-heading blockquote classic-quote  avia-builder-el-2  el_before_av_textblock  avia-builder-el-first  av-inherit-size'><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Nutrition blog<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ds4msb-e7a8b52baab300cf20f047e9054a13a3\">\n#top .av_textblock_section.av-ds4msb-e7a8b52baab300cf20f047e9054a13a3 .avia_textblock{\nfont-size:18px;\ncolor:#ffffff;\n}\n<\/style>\n<section  class='av_textblock_section av-ds4msb-e7a8b52baab300cf20f047e9054a13a3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center;\">Recipes &#8211; interesting facts &#8211; tips &#8211; inspiration, whether:<br \/>\nDiet, vegan, vegetarian, paleo or just health-conscious&#8230;<\/p>\n<\/div><\/section><\/p><\/div>\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><div id='after_section_1'  class='main_color av_default_container_wrap container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-11352'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-17pzcb-764adb3e6a4f045e7c8a0dd102be6479\">\n.flex_column.av-17pzcb-764adb3e6a4f045e7c8a0dd102be6479{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-17pzcb-764adb3e6a4f045e7c8a0dd102be6479 av_one_full  avia-builder-el-4  el_after_av_section  el_before_av_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2xq2qi-592ae7add0dc5cb1ab1863e5794df0b0\">\n#top .av-special-heading.av-2xq2qi-592ae7add0dc5cb1ab1863e5794df0b0{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-2xq2qi-592ae7add0dc5cb1ab1863e5794df0b0 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-2xq2qi-592ae7add0dc5cb1ab1863e5794df0b0 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-2xq2qi-592ae7add0dc5cb1ab1863e5794df0b0 av-special-heading-h1  avia-builder-el-5  el_before_av_textblock  avia-builder-el-first '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >OMEGA-3 fatty acids <\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-8gwezv-f9f2b1ba0a955a6b936ceaa928122f39 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Healthy fatty acids &#8211; a short info guide<\/h2>\n<p>I am often asked by my customers and patients about the topic of &#8220;healthy fats&#8221; and <strong>OMEGA 3 fatty acids<\/strong>, so I would like to provide some interesting information on this topic in my blog today.<\/p>\n<h3>What are fatty acids?<\/h3>\n<p>To explain what fatty acids actually are, a brief digression into chemistry is necessary.<\/p>\n<p>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 &#8220;acid&#8221; 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.<\/p>\n<h3>What is the difference between saturated and unsaturated fatty acids?<\/h3>\n<p>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.<\/p>\n<p>If there are no double bonds between the C atoms, they are saturated fatty acids.<\/p>\n<p>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.<\/p>\n<h3>What are OMEGA-3 fatty acids?<\/h3>\n<p>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.<\/p>\n<p>So, that&#8217;s it for this little excursion into atomic cell chemistry for now.<\/p>\n<p>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.<\/p>\n<p>The three most <strong>important OMEGA-3 fatty acids<\/strong> for our organism are:<\/p>\n<ul>\n<li> Alpha-linolenic acid (ALA) as a basis for\n<ul>\n<li>eicosapentaenoic acid (EPA) and<\/li>\n<li>Docosahexaenoic acid (DHA)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>In various scientific studies, researchers have found that a good supply of OMEGA 3 fatty acids has positive effects on our body.<\/p>\n<h4>The best-known advantages include<\/h4>\n<p><strong>Better brain performance with OMEGA-3<\/strong><br \/>\nResearchers 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&#8217;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&#8217;s. Furthermore, age-related dementia can be prevented by an early and sufficient supply of OMEGA-3 fatty acids.<\/p>\n<p><strong>OMEGA-3 for the eyes<\/strong><br \/>\nAs 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.<\/p>\n<p><strong>Healthy cardiovascular system<\/strong><br \/>\nMany 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.<\/p>\n<p><strong>Anti-inflammatory and immune booster<\/strong><br \/>\nOMEGA-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.<\/p>\n<p><strong>Healthy joints thanks to OMEGA-3<\/strong><br \/>\nAs 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.<\/p>\n<p>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.<\/p>\n<h3>And which foods contain these healthy fatty acids?<img loading=\"lazy\" decoding=\"async\" class=\"wp-image-6290 size-medium alignright\" title=\"Omega 3 fish oil healthy fat for the cardiovascular system\" src=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/11\/omega-3-fetts%C3%A4uren-ern%C3%A4hrungsberatung-m%C3%BCnchen-300x300.jpg\" alt=\"Fish oil omega 3 healthy fats nutritional advice Munich\" width=\"300\" height=\"300\"><\/h3>\n<p>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.<\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<h3>How much OMEGA-3 should I take?<\/h3>\n<p>According to the German Nutrition Society (DGE) and the European Food Safety Authority (EFSA), a reference amount of<strong> 250 mg OMEGA-3 fatty acids<\/strong> (including 250 mg EPA and\/or DHA) per day is recommended for adults.<\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<p><strong>I look forward to meeting you &#8211; your nutritionist Silke Schweitzer<\/strong><\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-70s4p7-b17e2b569738368d7d2c9a27aabfe202\">\n.flex_column.av-70s4p7-b17e2b569738368d7d2c9a27aabfe202{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-70s4p7-b17e2b569738368d7d2c9a27aabfe202 av_one_full  avia-builder-el-7  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><p><div  class='avia-button-wrap avia-button-center  avia-builder-el-8  el_before_av_hr  avia-builder-el-first '>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5gyqqj-eb708bc33f98266d0a63d4c34eef75de\">\n#top #wrap_all .avia-button.av-5gyqqj-eb708bc33f98266d0a63d4c34eef75de{\nbackground-color:#4d95d0;\nborder-color:#4d95d0;\ncolor:#ffffff;\ntransition:all 0.4s ease-in-out;\n}\n#top #wrap_all .avia-button.av-5gyqqj-eb708bc33f98266d0a63d4c34eef75de:hover{\nbackground-color:#f5a73b;\ncolor:#ffffff;\ntransition:all 0.4s ease-in-out;\n}\n#top #wrap_all .avia-button.av-5gyqqj-eb708bc33f98266d0a63d4c34eef75de .avia-svg-icon svg:first-child{\nfill:#ffffff;\nstroke:#ffffff;\n}\n#top #wrap_all .avia-button.av-5gyqqj-eb708bc33f98266d0a63d4c34eef75de:hover .avia-svg-icon svg:first-child{\nfill:#ffffff;\nstroke:#ffffff;\n}\n<\/style>\n<a href='https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/contact\/' class='avia-button avia-button-fullwidth av-5gyqqj-eb708bc33f98266d0a63d4c34eef75de avia-icon_select-yes-left-icon avia-color-custom'   aria-label=\"Would you like to find out more about optimal nutrition?\"><span class='avia_button_icon avia_button_icon_left avia-iconfont avia-font-entypo-fontello' data-av_icon='\ue83b' data-av_iconfont='entypo-fontello' ><\/span><span class='avia_iconbox_title' >Would you like to find out more about optimal nutrition?<\/span><div class='av-button-description av-button-description-below'><p>The nutritionist in Munich can help!<\/p>\n<\/div><\/a><\/div><br \/>\n<div  class='hr av-2nys4q-1404bdfb5c9c598b30d6dd9e86aa9631 hr-default  avia-builder-el-9  el_after_av_button_big  el_before_av_textblock  avia-builder-el-first '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jov98ko8-5ba5af8784a1a35c301dc5e909a8146b\">\n#top .av_textblock_section.av-jov98ko8-5ba5af8784a1a35c301dc5e909a8146b .avia_textblock{\nfont-size:12px;\n}\n<\/style>\n<section  class='av_textblock_section av-jov98ko8-5ba5af8784a1a35c301dc5e909a8146b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><em>Quelle<\/em>: <em><br \/>\n  <a href=\"https:\/\/omega-3-fetts%C3%A4uren.info\/\" target=\"_blank\" rel=\"noopener\">omega-3-fetts\u00e4uren.info<\/a><br \/>\n<\/em><\/p>\n<\/div><\/section><\/p><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-17pzcb-2-4dff72aa652a2f4df97d12fcc7e8e8bb\">\n.flex_column.av-17pzcb-2-4dff72aa652a2f4df97d12fcc7e8e8bb{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-17pzcb-2-4dff72aa652a2f4df97d12fcc7e8e8bb av_one_full  avia-builder-el-11  el_after_av_one_full  el_before_av_hr  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-8gwezv-1-e6d42dcac6a450567b50b6474b11e819 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><\/h3>\n<div id=\"attachment_6296\" style=\"width: 804px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.norsan.de\/infografiken\/herz\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-6296\" class=\"wp-image-6296 size-full\" title=\"NORSAN - Infografik\" src=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/11\/Infografik-Omega-3-fur-Ihr-Herz-Copyright-Norsan.jpg\" alt=\"NORSAN\" width=\"794\" height=\"4158\"><\/a><p id=\"caption-attachment-6296\" class=\"wp-caption-text\">NORSAN &#8211; Infografik<\/p><\/div>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3vgp4r-7b290df8009316dd94490db1c6663d66\">\n#top .hr.av-3vgp4r-7b290df8009316dd94490db1c6663d66{\nmargin-top:25px;\nmargin-bottom:25px;\n}\n.hr.av-3vgp4r-7b290df8009316dd94490db1c6663d66 .hr-inner{\nwidth:47%;\nmax-width:45%;\n}\n<\/style>\n<div  class='hr av-3vgp4r-7b290df8009316dd94490db1c6663d66 hr-custom  avia-builder-el-13  el_after_av_one_full  avia-builder-el-last  hr-center hr-icon-yes'><span class='hr-inner inner-border-av-border-thin'><span class=\"hr-inner-style\"><\/span><\/span><span class='av-seperator-icon avia-iconfont avia-font-entypo-fontello' data-av_icon='\ue8b8' data-av_iconfont='entypo-fontello' ><\/span><span class='hr-inner inner-border-av-border-thin'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"<p>OMEGA-3 for a healthy heart and strong immune system &#8211; here you will find useful answers and interesting information on the subject of essential fatty acids.<\/p>\n","protected":false},"author":10,"featured_media":11353,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80],"tags":[],"class_list":["post-11352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritional-advice"],"_links":{"self":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts\/11352","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/comments?post=11352"}],"version-history":[{"count":3,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts\/11352\/revisions"}],"predecessor-version":[{"id":11358,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts\/11352\/revisions\/11358"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/media\/11353"}],"wp:attachment":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/media?parent=11352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/categories?post=11352"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/tags?post=11352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}