Omega 3: Effect and intake of the fatty acids

Omega-3 fatty acids are considered to be absolutely healthy. They are said to have a positive effect on the brain, heart, eyes and much more. In addition to omega 3, which occurs naturally in various foods, there are also food supplements containing the active ingredient. Which omega 3 is the best? Why should you take omega 3 and what effect does it have on the body? The following article answers these questions.

Definition: What is omega 3?

Before explaining the effects of omega 3, the active ingredient should first be explained. These are fatty acids that the human body cannot produce itself. It is therefore dependent on Omega 3 being supplied from outside – i.e. through food.

Omega-3 fatty acids are said to have such a healthy effect because they are unsaturated fatty acids. They help the body to absorb fat-soluble vitamins. They can also lower cholesterol levels and are therefore known as “good fats”.

The difference to saturated fatty acids is that unsaturated fatty acids supply the body with energy. Unlike saturated fatty acids, they are not harmful to the heart and circulation.

Omega 3 as well as omega 6 (linoleic acid) and omega 9 (oleic acid) are very interesting in their effect. They all belong to the unsaturated fatty acids and are required for a variety of metabolic processes in the body.

Incidentally, there are three types of omega-3 fatty acids that humans need:

– Docosahexaenoic acid (DHA)

– Eicosapentaenoic acid (EPA)

– Alpha-linolenic acid (APA)

Overview of the effects of omega 3

What does omega 3 do in the body? Be it fatty acids in food or omega-3 capsules – the effects are manifold. They have a positive influence on the following areas:

– Heart

– Blood pressure

– brain

– eyes

– skin

– Hair

– Hormones

– Desire to have children

– fitness

Heart health through omega 3

Omega-3 fatty acids have a very important effect on the body: they have a positive effect on the heart. This organ is indispensable for humans. This is why cardiovascular diseases such as a heart attack or stroke are considered highly problematic. They are often the result of deposits of blood fats, as they can block the blood vessels. Cholesterol plays a major role in this.

This is where Omega 3 comes into play. A study has shown that the risk of developing cardiovascular disease can be reduced by regularly taking omega 3. Of course, such diseases cannot be completely avoided. However, as omega 3 has the effect of lowering cholesterol levels, better heart health is generally possible.

This is also associated with a positive influence on the heart vessels and blood pressure. Around 20-30 million people in Germany suffer from high blood pressure. This can be potentially dangerous. It can be lowered with unsaturated fatty acids. Omega 3 therefore also has a helpful effect on blood pressure.

How omega 3 affects the brain

The brain consists of a large number of neurones that are connected to each other by countless synapses. Neurons have the task of transmitting information throughout the nervous system. Synapses and neurones communicate with each other by means of electrical signals. In order for this highly complex interplay of cells to function, appropriate nutrients are important. Omega 3 is one of them.

The effect of omega 3 on the brain is that it ensures the ability to communicate between the cells. In practice, this means that omega 3 can promote memory, mental performance and concentration.

Omega 3: How it affects the eyes

Omega 3 is often recommended for dry eyes. But what effect do the unsaturated fatty acids have on the human visual organ? They are said to keep the tear duct open better. Omega 3 is also said to have an anti-inflammatory effect. As many eye complaints are caused by inflammation and irritation, it is obvious that omega 3 can have an effect.

Omega 3: effect on skin and hair

More and more skin care products containing omega 3 are coming onto the market. What is it all about? The unsaturated fatty acids are said to keep the skin soft and supple. They can also strengthen the cell membranes, which is said to counteract the skin ageing process. The effect of omega 3 is also often used to combat skin diseases and blemishes. Psoriasis, eczema, rosacea and pimples are often treated with omega 3.

Experts have also discovered that omega 6 has an important effect on the skin. Omega 3 and 6 are best when they are in balance. This has the effect that the skin also looks balanced and clear.

Omega 3 is also said to be able to achieve healthy and luxuriant hair. This is because omega 3 nourishes the hair follicles and balances the hormone levels. This can stimulate hair growth.

What is the effect of omega 3 on hormones and the desire to have children?

The effect of omega 3 is particularly interesting for women. However, men should also look into the unsaturated fatty acids. Omega 3 can balance the hormone levels of both men and women.

Alongside folic acid, omega 3 is one of the most important micronutrients for women who want to have children. This is because they feed the mitochondria of the egg cells. A sufficient supply of omega 3 is essential to ensure that the egg cells, with which every woman is already equipped at birth, are optimally supplied. Men should also consume enough omega 3 if they want to have children. The unsaturated fatty acids can improve testosterone levels and sperm quality.

However, it is not only advisable to consume sufficient omega 3 if you want to have children. It also has a general effect on hormones. The nutrient is essential for hormonal balance.

Building muscle and burning fat with omega 3

The effect of omega 3 on fitness is also not to be sneezed at. The fatty acids can accelerate muscle building. This is because they can prevent muscle damage. Omega 3 is therefore part of an athlete’s diet.

What effect does omega 3 have if you want to lose weight? It can actually boost your metabolism, which means you burn fat faster. This means you can lose weight effectively with omega 3.

Omega 3 for pets

Omega 3 also has an important effect on certain pets, such as dogs or cats. If pets have an increased nutritional requirement, it is advisable to give them additional fish oil. A deficiency can be recognised by a dull coat, among other things. However, omega 3 is also particularly important for brain development in puppies.

Which foods contain omega 3?

As omega 3 is primarily known from fish oil and other fish products, most people already know that it is mainly fish that provide the high-quality fatty acids. DHA and EPA in particular are only found in fish. APA, on the other hand, is also found in other foods. As the body is able to convert a certain amount of APA into DHA and EPA, people who do not eat fish can also be supplied with the important omega-3 fatty acids.

APA is found in nuts and seeds as well as edible oils such as linseed oil. However, various types of vegetables and soya also contain APA. Algae are also interesting – they are said to have a health-promoting effect anyway. They also contain omega 3 – even DHA and EPA, which are otherwise only found in fish.

The best fish for an adequate omega-3 intake include

– Tuna

– mackerel

– salmon

– sardine

– trout

– Haddock

The edible oils with a high omega-3 content are

– Linseed oil

– hemp oil

– rapeseed oil

– Perilla oil

– Walnut oil

– Chia oil

Vegetables and pulses that provide omega 3 are

– Brussels sprouts

– avocado

– beans

– spinach

– Chickpeas

– Kidney beans

– Kale

– rocket salad

The following seeds, nuts and kernels contain a lot of Omega 3:

– Hemp seeds

– linseed

– chia seeds

– Macadamia nuts

– walnuts

Effect of omega-3 capsules: are dietary supplements suitable?

Omega 3 is found in various foods. However, some people do not manage to cover their daily requirement through their diet alone. This is hardly possible, especially if there is an additional requirement due to intensive sport. This is where dietary supplements come into play.

These do not replace a balanced diet, but merely provide some support. To optimise the effect of omega 3, you should opt for high-quality supplements. Whether it is omega-3 fish oil or omega-3 tablets is irrelevant for the effect. The important thing is that the omega 3 comes from natural sources.

Traditionally, omega-3 oil contains animal ingredients. However, if you want to follow a vegan diet, you have the option of taking vegan omega-3 supplements made from algae oil.

Kingnature offers many products that support a healthy diet. They are of high quality, are easily absorbed by the body and are well tolerated.

How should you take Omega 3? It is best to take the oil or capsule with a meal. It is recommended to take one capsule with lunch and one with dinner.

Conclusion: Omega 3 – fatty acids with a wide range of effects

The effects of omega-3 and omega-6 fatty acids are not to be sneezed at. People can benefit from them in many areas of life. But omega 3 is also essential for pets. As the body cannot produce its own omega 3, it is necessary to obtain it from food or food supplements. It is important to ensure that omega 3 is only obtained from high-quality sources to optimise its effect.