Omega-3 Guide – the best acids for your health

Omega-3 fatty acids enjoy a good reputation in both medical and dietary circles. Considered for years to be an important part of a healthy, balanced diet, they amaze with their unique properties. Playing an important role in numerous metabolic processes in our body, they support daily functioning on many levels. So what should you know about the effects of Omega-3 acids, their types, and how they affect our health?

Omega-3 acids – what are they?

The most important component of fats in our daily diet are fatty acids, which are extremely important components of a balanced diet. They are divided into saturated fatty acids and unsaturated fatty acids.
The difference between them lies in the number of double bonds in the fatty acid chain. Saturated fats have no double bonds, while unsaturated fatty acids can have different numbers of these bonds (two or more).

Unsaturated fatty acids, including polyunsaturated Omega-3 acids, are important sources of energy necessary for our lives. They are an integral part of the biomembranes of the body's cells and are also precursors of hormone-like substances that affect the entire body and the processes taking place at the molecular level.

Omega-3 fatty acids – what types are we talking about?

Omega-3 acids enjoy a good reputation for good reason. Their various types have a beneficial effect on the health of the entire body. We list three forms of Omega-3 fatty acids.

• Alpha-linolenic acid (ALA) – this is the most common Omega-3 acid in the diet. It is partially converted into longer chain fatty acids. Most commonly found in linseed oil, rapeseed oil, walnuts, chia seeds and hemp seeds;

• Eicosapentaenoic acid (EPA) – plays one of the most important roles in the body. The body uses it as a specific starting material for the formation of eicosanoids, hormone-like substances that influence numerous processes in the body. It is mainly found in animal products, such as fatty fish like salmon, herring, and mackerel;

• Docosahexaenoic acid (DHA) – like EPA, it can be found in oily fish and algae. It plays an essential role in the development of the brain and retina. It also affects a person's mental and physical well-being.

Of the above types of Omega-3 acids, only Alpha-Linolenic Acid (ALA) qualifies as ‘essential’. This is because other Omega-3 fatty acids can be synthesised by the body from ALA.

Omega-3 polyunsaturated fatty acids – where are they found?

Omega-3 fatty acids, such as eicosapentaenoic acid and docosahexaenoic acid, are found mainly in seafood, such as fatty sea fish and algae; they are not found in highly processed foods. Alpha-linolenic acid, on the other hand, is found in plant-based foods. Here is a list of animal and plant-based foods rich in omega-3 fatty acids.

Sources of animal-based omega-3 fatty acids (EPA + DHA) include:

• Anchovies – 2 g/100 g

• Herring – 2 g/100 g

• Salmon – 1-2.5 g/100 g

• Mackerel – 1.2 g/100 g

• Sardines – 1 g/100 g

• Trout – 0.9 g/100 g

• Tuna – 0.8 g/100 g

Examples of plant-based products rich in Omega-3 fatty acids (ALA):

• Flaxseed – 40 g/100 g

• Hemp seeds – 38 g/100 g

• Chia seeds – 17 g/100 g

• Walnuts – 10 g/100 g

• Rapeseed oil – 9 g/100 g

• Soya – 0.6 g/100 g

Omega-3 oil – a healthy alternative

One of the healthy alternatives to solid products containing Omega-3 acids are oils. Vegetable oils are ideal for cold and hot dishes, containing large amounts of Omega-3 acids. For example, one tablespoon of linseed oil provides about 2 to 4 grams of ALA fatty acid.

Algae oil deserves special attention. As a plant source of Omega-3 acids, it is extremely important, especially since it also provides EPA and DHA fatty acids, which are found in marine animals. Algae oil, together with oil from fatty marine fish, are products that contain statistically the highest amounts of Omega-3 acids per 100 g of product. The EPA and DHA content in these oils can range from 300 to as much as 2000 mg per tablespoon.

Properties of Omega-3 acids – what do they help with and how do they work?

Why are omega-3 fatty acids healthy and how important are they for our body? Omega-3 fatty acids help to:

• Improve the functioning of the cardiovascular system – they maintain normal blood sugar levels, improve blood flow and ensure regular heart function.
• Supporting the central nervous system (CNS) – Omega-3 acids play a key role in the development of the human nervous system. They improve memory and concentration.
• They reduce the risk of cancer – studies show that people with a good supply of Omega-3 fatty acids have anti-cancer effects on the colon, prostate and breast.
• They support joint and bone health – by improving calcium absorption, Omega-3 fatty acids have a beneficial effect on reducing inflammation. They can therefore effectively help in the fight against osteoporosis, reduce rheumatoid arthritis and the possible risk of arthritis.
• Improved metabolism – clinical trials have shown that docosahexaenoic acid increases the metabolic rate by approximately 15%. Regular intake of this and other Omega-3 acids appears to improve fat burning during physical training by 30%.
• Strengthening the body's immunity – Omega-3 polyunsaturated fatty acids play an important role in regulating and strengthening the immune system. The body adapts to fight pathogens and potential weakness caused by environmental changes.

Omega-3 acids for children – which ones to choose and how to introduce them into a toddler's diet?

From birth to full maturity, the body needs a regular supply of Omega-3. Omega-3 fatty acids for children, especially DHA, are essential for proper growth and development of the brain and central nervous system.

DHA, as the most active polyunsaturated fatty acid, significantly reduces the symptoms of neurodevelopmental disorders in children. A number of clinical studies have shown that regular intake of docosahexaenoic acid by children aged 6 to 15 has a positive effect on improving concentration disorders, symptoms of attention deficit hyperactivity disorder (ADHD), sleep quality and better academic performance, as well as regulating the immune system. In early life, DHA supplementation also contributes to a noticeable reduction in allergies, especially rhinitis and eczema.

Omega-3 fatty acids in your daily diet – are they worth taking?

Virtually everyone should take a close look at their Omega-3 fatty acid intake. Even if we are healthy and eat ‘properly’, we usually do not meet the recommended amounts of macro- and microelements in our daily diet.

A deficiency of omega-3 acids can manifest itself in many unpleasant effects, such as blurred vision, muscle weakness and tremors, or sensory disturbances. For this reason, Omega-3s are essential components of our diet, on which a significant part of the proper functioning of the body depends. One of the most effective means of supporting adequate Omega-3 levels in the body are vegetable and animal oils rich in polyunsaturated fatty acids.

Oils containing Omega-3 acids are particularly recommended for children, vegetarians, vegans and people struggling with inflammatory diseases. It is recommended to choose products rich in all Omega-3 acids. According to nutritionists, the diversity of fatty acids supplied affects the proper homeostasis (balance) of the body, thus promoting the health of the entire organism.

Omega-3 supplementation and its effectiveness – how long does it take to see results?

The effects of increased consumption of Omega-3 fatty acids are visible within a few hours of taking a product containing Omega-3 acids. The body begins to noticeably reduce inflammation in the muscles and bones, the level of triglycerides (simple fats) produced in the liver slowly normalises, and blood pressure drops thanks to the proper functioning of the heart.

People struggling with concentration disorders, low mood, weakened muscles and blurred vision notice significant effects after just one week of increasing their intake of EPA and DHA to 250-300 mg per day. However, according to the European Food Safety Authority, only an intake of 2-4 g per day produces the desired therapeutic effects.

After a longer period of 2 to 4 weeks, the condition of the skin improves significantly, and nails and hair become stronger and healthier in appearance. Overall metabolism also improves, and bloating and nausea are significantly reduced.

When to supplement with omega-3 fatty acids – in the morning or in the evening?

If you are taking supplements containing omega-3 fatty acids, remember that they are not recommended for healthy people. Just like a deficiency, an excess of omega-3 fatty acids in the diet can also have negative effects on your health.

People taking Omega-3 acids in the form of oil or capsules should consume fatty acids with a meal, regardless of the time of day. Fat digestion is not usually stimulated on an empty stomach.

During a meal, fats are best absorbed by the body, mainly due to the activation of digestive enzymes that influence proper lipid metabolism.

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