Fatty acids are part of a balanced diet that includes plenty of fruit and vegetables. But not just any fatty acids. It is essential to differentiate here. "Good fats" particularly include polyunsaturated fatty acids, as is the case with omega-3 fatty acids.
Why do I need Omega-3?
The body cannot produce these fatty acids itself. Therefore, omega-3 fatty acids must be obtained through food. They perform a variety of tasks in the human organism. They are important for the heart and circulatory system, eye health, and brain metabolism. Pregnant and breastfeeding women are also increasingly advised to ensure they get an adequate supply.
The German Nutrition Society states that omega-3 fatty acids should make up about 0.5 percent of energy intake. With an energy intake of 2,000 kilocalories per day, this corresponds to about one gram of omega-3 fatty acids.
The requirement for the long-chain polyunsaturated omega-3 fatty acids EPA and DHA can usually be met with about two servings of fatty sea fish per week.
Omega-3 and Mediterranean cuisine
The Mediterranean diet has long been considered particularly healthy because it consists mainly of fresh vegetables, fruit, and plenty of fish. The principle here is: more fish than meat. Fish, in particular, is very healthy as it contains many valuable omega-3 fatty acids. In our latitudes, too few polyunsaturated fatty acids are usually consumed due to low fish consumption. A one-sided diet or digestive problems increase the risk of a poor supply of omega-3 fatty acids.
Omega-3 (EPA and DHA), Astaxanthin, and Choline
The essential omega-3 fatty acids consist of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA support the functions of the cardiovascular system, promote blood flow, and regulate anti-inflammatory processes in the body. DHA in particular is increasingly becoming the focus of scientific studies. It primarily supports brain functions and our eye health. Krill oil offers a higher proportion of DHA. In addition, it naturally contains the antioxidant astaxanthin and choline, which supports fat metabolism and liver functions.
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