Omega-3 fatty acids – that sounds somehow threatening at first. But these fats are anything but that. Polyunsaturated fatty acids, such as Omega 3, play an essential role in well-being. Unlike saturated fatty acids, omega-3 fatty acids are healthy. Here we reveal how Omega 3 supports health and which foods contain particularly high amounts of the essential fatty acids.
Omega-3 fatty acids have a very broad spectrum of effectsand support a variety of body functions. With their help, the body produces hormones, keeps metabolic processes running and joints supple, and keeps hair strong and skin full of elasticity. The effect of omega on the brain and eyes should not be underestimated: unborn babies need enough omega-3 fatty acids even in the womb so that they can develop properly mentally and physically.
The polyunsaturated fatty acids reduce the risk of a heart attack and improve heart health - and are not only very important for patients with cardiovascular diseases, such as high blood pressure or clotting problems. Athletes also benefit from the fats because of their heart-friendly and anti-inflammatory properties.
Omega 3 also has an effectour immune systemand our mood. The fatty acids should therefore not be missing, especially in the cold season. Because of the dark days and gloomy weather, many people fall into a depressive mood in winter. The high susceptibility to infection further reduces well-being. Omega-3 fatty acids can help: They have a positive effect on the psyche and literally lighten the mood. At the same time, they strengthen the body's defenses and thus make us resistant to colds, flu, etc.
Fish in particular contains valuable Omega 3, which the body can utilize particularly well. But alsoVegetarians have plenty of optionsto cover their need for essential fatty acids through their natural diet. According to the German Nutrition Society (DGE), an adult's daily requirement for alpha-linolenic acid, as Omega 3 is also called, is 0.5 percent of the total energy consumed per day.
•Fisch:The proportion of omega-3 fatty acids in fish may be lower than in the other foods listed, but the human organism can utilize these fatty acids particularly well. Fresh mackerel, for example, contains 2.9 grams of polyunsaturated fatty acids (MUFA) per 100 grams, smoked even contains 7 grams. Fresh tuna contains 4.8 grams, fresh herring 4.4 and fresh salmon around 4 grams. Smoked eel contains around 4 .5 grams of MUFS per 100 grams.
•Linseed oil:The oil extracted from flaxseeds contains up to 67 grams of MUFA per 100 grams.
•Walnuts:Whether in a salad, in muesli or as a snack – the delicious nuts can be easily integrated into your daily menu. They contain around 42 grams of MUFAs per 100 grams.
•Avocado:Fruits also contain fat. The avocado is the best proof of this - 3.5 grams of MUFS are contained in 100 grams of soft pulp.
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