Dorothy FarrarOmega 3 fatty acids
Omega 3 fatty acids are polyunsaturated fatty acids. Since the body cannot produce these vital substances itself, they have to be supplied through food. They are therefore referred to as essential fatty acids.
Definition and effect
For better understanding: Dietary fats are triglycerides, which means that three fatty acid molecules are linked to one glycerol molecule. However, fatty acids have different chemical structures.
Depending on the number and position of the carbon atoms of which they (chain-like) consist, they are divided into short-, medium- and long-chain as well as saturated and mono-, di- and polyunsaturated fatty acids.
A chemist can deduce from the name “Omega 3 fatty acids” at which position (the third to last) in the polyunsaturated carbon chain (it has several double bonds) the last (omega is the last letter in the Greek alphabet) carbon atom double bond is present.
For the “normal” consumer, on the other hand, it is of particular interest that the carbon structure of the fatty acids is decisive for the consistency of a dietary fat: solid fats (e.g. butter) contain more saturated fatty acids, liquid (oils) more unsaturated fatty acids (guideline: 20° C) . The melting point (= freezing point) of omega 3 fatty acids is -110° C. Natural fats with a high proportion of omega 3 fatty acids are therefore liquid.
Need and importance
But how important are omega 3 fatty acids for health? The human body can produce saturated and monounsaturated fatty acids itself, which is why they are called non-essential. According to the current state of research, the omega 3 fatty acids, together with the omega 6 fatty acids, are essential, so they must be supplied with food.
The German Society for Nutrition (DGE) recommends that adults cover around 0.5% of their energy requirements with omega 3 fatty acids. With an average energy consumption of approx. 2400 kcal/day, the requirement for omega 3 fatty acids would be met with 1.3 g/day. The nutritionally recommended daily amount of omega 3 fatty acids is already reached with one tablespoon of rapeseed oil (15 ml) (source: Federal Institute for Risk Assessment).
A deficiency in omega 3 fatty acids is very rare as a healthy adult can store omega 3 fatty acids in their adipose tissue. However, it is particularly important for pregnant and breastfeeding women to ensure a sufficient supply of omega 3 fatty acids, for example by using the right vegetable oils or milk from pasture cows (organic milk; see below). Because both children in the womb and infants need omega 3 fatty acids for healthy development. Omega 3 fatty acids are naturally contained in breast milk.
Omega 3 fatty acids in sport
Like pregnant and breastfeeding women, those who are active in sports also have an increased calorie requirement . With regard to its fat supply, two main theories collide:
According to the first, athletes should gain up to 35% of their calorie requirements from fat calories, according to the second they should balance their additional calorie requirements with carbohydrates. As is the case for non-athletes, supporters of both forms of sports nutrition do not need to take special omega-3 fatty acid products such as fish oil capsules.
A high dose of omega 3 fatty acids can even lead to the following side effects: bleeding tendency, nausea, vomiting, leukocyte dysfunction, difficult blood sugar control .
Preparations
If you don’t have the time for a healthy and balanced diet, then the market has a number of inexpensive and highly concentrated substitutes or dietary supplements ready.
Omega 3 fatty acid preparations are freely available as tablets or capsules without a prescription from large and reputable online shops. Internet mail-order pharmacies now also offer these products from various manufacturers.
Occurrence in food
Vegetable oils as sources of omega 3 fatty acids
Omega 3 fatty acid content:
- Linseed oil – approx. 52-58%
- Hemp oil – approx. 17-22%
- Walnut oil – approx. 5-13%
- Rapeseed oil – approx. 7-9%
- Soy oil – approx. 8%
- Pumpkin seed oil – approx. 2%
Meat as a source of omega 3 fatty acids
Fish meat provides significant amounts of omega 3 fatty acids, especially fatty fish such as herring, mackerel and salmon; unlike vegetable oils, they also absorb cholesterol and uric acid. Pregnant and breastfeeding women should bear in mind that fish can be contaminated with heavy metals. A nuclear catastrophe, as in Japan, also does not allow harmless consumption of fish.
Dairy products as sources of omega 3 fatty acids
In 2006, the environmental organization Greenpeace examined the omega 3 fatty acid content of 15 different fresh milk products. She came to the conclusion that the organically produced products contained a significantly higher proportion of omega 3 fatty acids.
The reason for this lies in the species-appropriate grazing: A high proportion of green fodder in combination with a low proportion of concentrated feed and maize silage naturally promotes the formation of omega 3 fatty acids in the milk of cows.
Dairy products from conventional husbandry had a much lower content of omega 3 fatty acids. With regard to milk, it was found that only organic milk or milk from grazing cows contained more than 1 gram of omega 3 fatty acids/100 grams of fat.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.