Omega-3 fatty acids – why are they so important?
Omega-3 fatty acids are an extremely important component of the diet, which is crucial for the health of the human body. Although we cannot synthesize them ourselves, they are essential for the proper functioning of many systems in our body. Therefore, providing adequate amounts of these acids with food or dietary supplements becomes crucial. In this article, we will discuss in detail what are omega-3 acids, why are they so important, and how to introduce them into the diet to fully benefit from their health-promoting properties.
What are omega-3 fatty acids?
Omega-3 fatty acids are a type of polyunsaturated fatty acids, which are essential for human health. Omega-3 consists of three main forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Each of these acids has its own unique properties that affect different functions in the body.
- ALA is found mainly in plants, such as flaxseeds, chia seeds, and walnuts. It is a precursor form of omega-3, which our body converts into EPA and DHA, although this process is not very efficient.
- EPA and DHA come mainly from oily fish, such as salmon, mackerel, and sardines. These are the most active forms of omega-3, which have a broad impact on the health of the cardiovascular system, brain and vision.
Health benefits of omega-3 supplementation
Scientific studies confirm that regular consumption of omega-3 has a multidimensional effect on health, helping to improve the functioning of the body on many levels.
1. Heart and circulatory system health
Omega-3 is particularly valued for its beneficial effect on the cardiovascular system. Many studies indicate that regular consumption of omega-3 acids can lower blood triglyceride levels, reduce blood pressure and reduce the risk of developing atherosclerosis. EPA and DHA also help stabilize heart rhythm, which can counteract arrhythmias. What's more, these acids help reduce inflammation in the body, which is important in preventing heart disease.
2. Improved brain function and mental health
Omega-3s play a key role in brain development and are essential for its proper functioning. DHA is a major component of neuronal cell membranes, which means it plays a fundamental role in intercellular communication. Studies show that people who consume adequate amounts of DHA and EPA have a lower risk of developing Alzheimer's disease, depression, and other neurodegenerative disorders. Omega-3 supplementation can also improve mood, concentration, and memory.
3. Supporting eye health
DHA is also an important component of the retina. Regular consumption of omega-3 can protect against macular degeneration, a condition that leads to vision loss and is a major cause of vision loss in older people. Studies also suggest that omega-3 can reduce the risk of developing dry eye syndrome.
4. Impact on joint and bone health
Omega-3 fatty acids also have anti-inflammatory properties, which can provide relief for people with joint diseases such as rheumatoid arthritis. Studies have shown that omega-3 supplementation can reduce joint stiffness and pain, leading to improved quality of life. Omega-3 can also support bone health by increasing bone mineral density, which is important for older people.
5. Impact on skin and hair
Omega-3 fatty acids can improve the condition of the skin, preventing it from ageing. They help maintain skin hydration, reduce wrinkles and protect against harmful UV rays. In addition, omega-3 can strengthen hair, making it shinier and healthier.
How to introduce omega-3 into your diet?
The best way to increase your omega-3 intake is to adapt your diet and introduce foods rich in these fatty acids. Oily fish such as salmon, mackerel, sardines and herring are excellent sources of EPA and DHA. People who do not eat fish can reach for fish oil or algae oil supplements.
For vegans and vegetarians, good sources of omega-3 acids are linseed, chia seeds, walnuts and products enriched with ALA, such as some vegetable oils. However, it is worth remembering that our body has a limited ability to convertand ALA in EPA and DHA, so people on a plant-based diet may need to supplement with EPA and DHA from algae.
Omega-3 supplementation – what to look for?
When deciding on omega-3 supplementation, it is worth paying attention to several key aspects. First of all, you should choose products that contain both EPA and DHA, because these two forms of omega-3 are the most important for our health. Supplements should be free of heavy metals, such as mercury, which can be found in oily fish. It is also worth checking whether the product has a purity certificate and is obtained from fish from sustainable fisheries.
The optimal dose of omega-3 depends on individual health needs, but the recommended daily intake is usually between 250 mg and 500 mg of EPA and DHA per day. People with health problems such as heart disease or inflammation may need higher doses, which should be discussed with a doctor.
Dietary sources of omega-3 fatty acids
Fatty fish and seafood
The best sources of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are fatty fish and seafood. They are rich in the active forms of omega-3 fatty acids that have the greatest health benefits, including: in protecting the cardiovascular system, supporting brain function and anti-inflammatory effects.
The most important fish rich in omega-3 include:
- Salmon – one of the richest sources of omega-3 acids, available in both wild and farmed form. Salmon contains both EPA and DHA, and is also rich in protein and vitamin D.
- Mackerel – a fish with a high content of omega-3 acids, also valued for its selenium and B vitamins.
- Sardines – despite their small size, sardines are exceptionally rich in omega-3 acids. They are also an excellent source of calcium, making them a valuable addition to your diet.
- Herring – Traditionally eaten in Europe, herring is packed with healthy omega-3 fats and vitamin D, which supports bone health.
- Tuna – Although rich in omega-3, tuna can contain higher levels of mercury, so it is recommended to consume it in moderation, especially for pregnant women and children.
Fish Oil and Cod Liver Oil
Fish oil and cod liver oil are popular dietary supplements that provide EPA and DHA. These oils are mainly obtained from fish such as cod, sardines and herring. Cod liver oil is also a source of vitamins A and D, making it a valuable dietary component, especially during the winter months.
Regular consumption of fish oil can help maintain healthy blood lipid levels and reduce the risk of heart disease and inflammation.
Plant-based foods rich in ALA
Alpha-linolenic acid (ALA), which is a plant-based form of omega-3, is found in many plant-based foods. Although our body can convert ALA to EPA and DHA, this process is inefficient, so it is worth paying attention to the variety of omega-3 sources in your diet.
The richest sources of ALA are:
- Flaxseed – one of the richest plant-based sources of omega-3 acids. Consuming ground flaxseed or flaxseed oil is a great way to increase your ALA intake.
- Chia seeds – These little seeds are packed with omega-3s, as well as fiber and protein, making them a great ingredient in many recipes.
- Walnuts – Rich in ALA, walnuts are a healthy snack that can support heart and brain health.
- Rapeseed oil – Relatively popular in the European diet, rapeseed oil contains omega-3s, as well as a beneficial stackn omega-6 to omega-3.
Algae oil
Algae oil is one of the best plant-based sources of EPA and DHA. It is especially recommended for people on a vegan or vegetarian diet who do not consume fish. Unlike other plant-based sources of omega-3, algae oil provides EPA and DHA directly, making it more effective in terms of health benefits.
Enriched food products
More and more often, products enriched with omega-3 appear on the market, which are an alternative for people who do not consume fish or supplements. These products include:
- Omega-3 enriched eggs – come from hens fed a diet rich in flaxseed or vegetable oils containing ALA.
- Omega-3 enriched milk and dairy products – some brands offer milk, yogurts, and cheese enriched with omega-3 acids.
- Margarines and spreads – margarines are also available that contain additional omega-3 acids, although their consumption should be limited due to the presence of trans fats in some products.
Recommendations for omega-3 consumption
The recommended daily intake of omega-3 acids depends on age, gender, and health. For adults, it is recommended to consume at least 500 mg of EPA and DHA per day, which is equivalent to a portion of oily fish 2-3 times a week. People at higher risk of heart disease, as well as pregnant women, may require higher doses, which should be consulted with a doctor.
Omega-3 supplementation is especially recommended for people who do not eat fish, as well as for diseases related to the cardiovascular system, inflammation or neurodegenerative diseases.
What is worth remembering?
Omega-3 fatty acids are an essential component of our diet, which has a wide impact on the health of the body. From heart support, through brain health, to the condition of the skin and hair - the benefits of regular consumption of omega-3 are invaluable. Introducing fatty fish or appropriate supplementation into your diet is crucial to fully benefit from the health-promoting properties of these fatty acids.
Scientific sources:
The effect of omega-3 fatty acids on athletes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760705/
The effect of omega-3 acids on the circulatory system
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9834373/
