Omega-3 fatty acids

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What are omega-3 fatty acids?

Omega-3 fatty acids are monounsaturated or polyunsaturated fatty acids. They are also called "good fats" or essential fatty acids because they are essential to the human body. The three most important omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Since our bodies cannot produce them on their own, these unsaturated fatty acids must be obtained from our diet.

Saturated and unsaturated fatty acids: what’s the difference?

Fatty acids differ, among other things, in their degree of saturation. The terms "bad" saturated fatty acids and "good" unsaturated fatty acids are often used, but where does such a distinction come from?

Saturated fatty acids are not essential for humans because the body can make them from other nutrients, such as glucose or protein. 1 Saturated fats are mainly provided by our diet: foods of animal origin, such as meat, but also foods of plant origin, such as coconut, coconut oil or palm oil. 2

Unsaturated fatty acids are referred to as "good fats" because of the beneficial effect they can have on our cholesterol levels. Therefore, reducing your intake of saturated fatty acids helps maintain normal blood cholesterol levels. Good unsaturated fatty acids are found in fatty fish, vegetable oils, and nuts. 2

What are the different types of omega-3 fatty acids?

The three essential fatty acids alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are further divided into two categories: plant-based and marine-based omega-3 fatty acids. Alpha-linolenic acid (ALA) is a plant-based omega-3 fatty acid, while eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are unsaturated marine fatty acids.

In which foods are plant-based omega-3s found?

The main sources of omega-3 ALA are 3 :

  • vegetable oils, such as linseed, rapeseed and soybean oil;
  • nuts and seeds, such as walnuts, flax seeds, and chia seeds.

In which foods are marine omega-3s found?

Marine sources of omega-3 (EPA and DHA) include 3 :

  • fish and seafood, especially cold-water fish rich in fat, such as salmon, mackerel, tuna, herring and sardines.

Other essential fatty acids: omega-6

Like omega-3 fatty acids, omega-6 fatty acids are also unsaturated fatty acids. And just like omega-6, they are essential for our bodies. Linoleic acid (LA), a polyunsaturated fatty acid, belongs to the omega-6 fatty acid family.

In which foods are omega-6 found?

The main sources of omega-6 are: 4

  • vegetable oils, such as sunflower, safflower, corn and soybean oil;
  • grains and seeds, such as nuts, sunflower and pumpkin seeds.

Omega-3 and -6 fatty acid intake through diet

The German Nutrition Society (DGE) recommends that young people and adults consume omega-6 and omega-3 fatty acids in a ratio of 5:1. Specifically, it is recommended that 2.5% of daily energy intake come from linoleic acid (LA), an omega-6 fatty acid, and 0.5% from alpha-linolenic acid (ALA), an omega-3 fatty acid. 5

How can you maintain a healthy diet while still including a balanced intake of omega-3 and omega-6 fatty acids? Variety is the key to a healthy diet. A few small changes are all it takes to ensure a balanced intake of fatty acids:

  • According to the recommendations of the German Nutrition Society (DGE), it is advisable to eat fish once or twice a week. 6 Fish rich in fat are good sources of omega-3s.
  • As an alternative or supplement to fish, it is also possible to use fish oil more frequently when cooking food.
  • Vegetarians who do not eat fish can instead add flaxseed oil to their dishes.
  • Try to replace fatty foods with vegetables, fruits, and fiber whenever possible. Reducing your intake of saturated fat helps maintain normal blood cholesterol levels.
  • Animal fats (butter, meat, eggs) can often be replaced with plant-based fats, found in nuts, seeds, or vegetable spreads.

What are the effects of omega-3 fatty acids on the body?

Omega-3 fatty acids have effects on the cardiovascular system, eyes, and vision. During pregnancy and up to 12 months after birth, omega-3 fatty acids can also be important for a child's development. Here's how omega-3s can help our bodies.

Effects on the cardiovascular system

Some omega-3 fatty acids contribute to the proper functioning of the cardiovascular system, but they also have other benefits. The essential fatty acid alpha-linolenic acid (ALA) helps maintain normal blood cholesterol levels. Consuming marine-sourced omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), also contributes to the proper functioning of the heart and the maintenance of normal blood pressure. Omega-3 fatty acids also have a beneficial effect on blood fat levels: EPA and DHA help maintain normal blood triglyceride levels.

Effects on eyes and vision

Certain omega-3 fatty acids also have a positive effect on the eyes and vision. Docosahexaenoic acid (DHA) helps maintain good vision.

Certain sources of omega-3 not only have a beneficial effect on eyes and vision, but they also promote their development in infants and fetuses. Docosahexaenoic acid (DHA) is therefore a valuable source of omega-3 for the fetus and growing children. Consumed during pregnancy and breastfeeding, DHA contributes to the normal development of the brain and eyes of the fetus or breastfed infant.

Brain development

When consumed in a balanced diet, certain omega-3 fatty acids can also play an important role in a baby's development during pregnancy. When a mother consumes docosahexaenoic acid (DHA), an essential fatty acid, it contributes to the normal brain development of a fetus or breastfed infant.

The effects on the infant after birth

Consumption of the unsaturated fatty acid docosahexaenoic acid (DHA) contributes to eye development in infants up to 12 months of age. Essential fatty acids, such as alpha-linolenic acid (ALA) and linoleic acid (LA), are necessary for children's growth and development.

Essential fatty acids, essential for a healthy diet

Even small dietary changes can help your body naturally absorb essential fatty acids and maintain a healthy balance of omega-3 and omega-6 fatty acids. There are plenty of reasons to include healthy sources of these fatty acids in your diet!

  1. https://www.gesundheit.gv.at/leben/ernaehrung/info/fette [ ↩ ]
  2. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [ ↩ ] [ ↩ ]
  3. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer [ ↩ ] [ ↩ ]
  4. https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats [ ↩ ]
  5. https://www.dge.de/wissenschaft/referenzwerte/fett/ [ ↩ ]
  6. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/10-regeln-der-dge/ [ ↩ ]
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