In the world of nutrition and health, one term keeps popping up: omega 3. These essential fatty acids are known for their countless benefits to our bodies and brains. But why is omega 3 so important? And how can you make sure you get enough? In this blog, we dive deeper into the power of omega 3.
What is omega 3?
Omega 3 is a group of polyunsaturated fatty acids that play an essential role in the functioning of our body. There are three main types of omega 3 fatty acids:
- ALA (alpha-linolenic acid): This fatty acid is mainly found in plant sources such as flaxseed, chia seeds and walnuts.
- EPA (eicosapentaenoic acid): This fatty acid is found mainly in fatty fish such as salmon, mackerel and sardines.
- DHA (docosahexaenoic acid): DHA is especially important for brain and eye health and is also found in oily fish and algae.
Although our bodies can convert ALA into EPA and DHA, this conversion is very limited. Therefore, it is important to get enough EPA and DHA from food or supplements.
The main benefits of omega 3
Omega 3 fatty acids play a crucial role in several body processes. Here are some key benefits:
- Heart support: Omega 3 fatty acids help maintain a healthy heart. They support normal heart rhythm and help maintain triglyceride levels in the blood.
- Brain health: DHA is an important building block of the brain. It supports normal brain function and helps maintain cognitive functions, such as concentration and memory.
- Healthy eyes: DHA also plays a role in maintaining normal vision. It helps keep eyes sharp and healthy.
- Anti-inflammatory properties: Omega 3 is known for its anti-inflammatory properties.
How do you make sure you have enough omega 3?
Getting enough omega 3 from food alone can be a challenge, especially if you're not a big fan of fish. Here are some tips to increase your intake:
- Eat oily fish at least three times a week: think salmon, mackerel, herring or sardines. These fish are rich in EPA and DHA. It is important then to choose quality, wild-caught fish.
- Use plant sources: Flaxseeds, chia seeds and walnuts are good sources of ALA. Although the conversion to EPA and DHA is limited, these seeds do contribute to your total intake.
- Consider a supplement: If you are struggling to get enough omega 3 from food, may a supplement may be a good option.
The importance of balancing omega 3 and omega 6
In addition to omega 3, omega 6 is another essential fatty acid. Omega 6 is common in vegetable oils and processed foods, which means we often ingest too much of it. An excessive intake of omega 6 can promote inflammation in the body, while omega 3 inhibits inflammation. It is therefore important to keep an eye on the balance between omega 3 and omega 6 and make sure that you take in enough omega 3 to restore this balance. The desired ratio of omega 6/omega 3 is between 4:1 and 2:1. Because of our Western lifestyle, it averages between 10:1 and 20:1 ... so we need more omega 3!
Omega 3 for the future
The role of omega 3 in our health is enormous. Even before birth, it is important. Before pregnancy begins, it is important that mom's omega 3 balance is in order. During pregnancy, the fetus is in high demand for brain and eye development. Omega 3 plays an important role in this. After that, these fatty acids remain important for young and old alike, from supporting a healthy heart to maintaining a sharp mind. Clearly, omega 3 should not be missing from a healthy lifestyle.
Are you curious about the best way to increase your omega 3 intake? Then take a look at our Omega 3 product range. We offer high-quality supplements that will help you support your health in the best possible way.
Take care of yourself, start supporting your health with omega 3 today!
