Omega-3 Fatty Acids – How They Work and Where to Find Them

The term "omega-3 fatty acids" has gained a lot of popularity in recent years. Books have been written about it, omega-3 fatty acids are displayed on certain foods, and sold as dietary supplements. And there's a very simple reason for that:

Omega-3 fatty acids are essential for the human body – we can already reveal that much.

In this article, we will show you why this is the case, where they can be classified within the vast field of fats, which fats should particularly be part of your diet, and how you can easily incorporate omega-3 fatty acids into your healthy breakfast.

Fat makes fat: No!

Do you know this saying: Fat makes fat? If so, then mentally take a thick red pencil and erase this saying from your memory. The key is to evaluate the quality of the fats and to reach for the good fats that our body needs for metabolic processes. A particularly underestimated nutrient is the omega-3 fatty acids, which are true all-rounders.

What are healthy fats?

There are different types of fats that can be classified according to the quality of their structure. A distinction is made between:

The omega-3 fatty acids belong to the group of polyunsaturated fatty acids.

How many calories does fat have?

What all fatty acids have in common is their calorific value. Fat provides the highest caloric value at 9 kcal/g, which is probably why so many fears have arisen about this nutrient. By comparison, carbohydrates and proteins only provide just under 4 kcal/g.

If you eat a high-fat diet, you run the risk of consuming more calories than you actually need. However, it must always be borne in mind that fat has a high degree of saturation, which is why 100g of salmon, for example, lasts longer than 100g of cooked rice. So what matters is the amount and quality of fat we eat.

Omega-3 fatty acids are essential for the body.

In the field of nutrition, the word "essential" means that a certain nutrient, such as omega-3 fatty acids, is vital for the body. The paradox is that the body cannot produce these vital nutrients itself, which means that they must be obtained through diet. But what are omega-3 fatty acids and why are they so important for the human body?

What are omega-3 fatty acids?

Omega-3 fatty acids are a small group of polyunsaturated fatty acids that are essential for the body and must therefore be supplied through food.

A distinction is made between the following types, which can be found in both animal and plant sources:

What do omega-3 fatty acids do?

The important omega-3 fatty acids are the building blocks for various structures in the body. The following positive properties are attributed to this fat:

Omega-3 fatty acids – the brain food for better performance.

As already mentioned, another positive property of the important omega-3 fatty acids is their effect on the brain. For example, omega-3 fats are found in the membranes of neurons, where they ensure that stimuli are transmitted more quickly, i.e., that signals are transmitted more quickly at synapses.

This is also the reason why walnuts, which contain many omega-3 fatty acids, are often referred to as brain food, as they have a positive impact on our thinking and mental performance. Yes, omega-3 fatty acids and walnuts have truly earned their positive reputation!

We have summarized how you can further support your brain in our article "Brain food – healthy nutrition for our brain".

How many omega-3 fatty acids per day are healthy?

Since omega-3 fatty acids are only found in selected foods, it is difficult to overdose. It is more important to cover the minimum requirement of 0.5% of your daily energy needs with omega-3 fatty acids. This corresponds to approximately 2-3 portions of fish per week. Since many people are unable to achieve this, they sometimes resort to expensive dietary supplements, such as fish oil capsules. However, an adequate supply of omega-3s is also possible by choosing the right foods.

Omega-3-rich foods.

Omega-3 fatty acids are primarily found in fish, seeds, nuts, and vegetable oils. Linseed oil is particularly noteworthy here as it showcases the best utilization in the body due to the 5:1 ratio between omega-3 and omega-6 fats. Other oils such as walnut, rapeseed, or soybean oil are also sources of omega-3.

In the seed category, flaxseeds and chia seeds are optimal omega-3 suppliers, which can be added to cereals in the morning, for example. Those who enjoy eating fish should consume high-fat fish such as salmon, mackerel, or tuna 2-3 times a week.

Omega-3 fatty acids in the vegan diet.

The vegan diet explained briefly.

If you follow a vegan diet, you completely refrain from using animal products. This includes rejecting meat, fish, eggs, dairy products, and honey. Vegans often also avoid products such as sheep's wool or leather. However, if you maintain a vegan diet, you need to pay close attention to essential nutrients. For example, vitamins B12 and D should be added to a long-term vegan diet through supplements. Since omega-3 fatty acids are also an essential nutrient, we will show you where to find vegan omega-3 sources.

Where can I find vegan omega-3 sources?

Omega-3 fatty acids are found in nature not only in fish but also in plants. Plants utilize these fats for cold regulation, which is why algae, for example, contain a significant amount of omega-3 fats. A representative of this is the red algae, which also serves as a food source for many marine animals.

Other plant sources include a variety of seeds that can enhance your cereal or porridge as toppings. Hemp seeds, chia seeds, and vegetable oils are suitable omega-3 sources in the diet for vegans as well as for those who consume an omnivorous diet.

If you want to try the chia seeds that have gained popularity in recent years, you can read all about the preparation of chia seeds here, as well as some of our favorite chia recipes.

Conclusion: Omega-3 fatty acids at a glance.

Omega-3 fatty acids are a small group within fats; more precisely, they belong to the polyunsaturated fatty acids. Fats are not a nutrient that should be avoided. However, it depends on the right selection, quantity, and quality. Since the body cannot produce some essential fatty acids itself, the intake of omega-3 fatty acids is very important. The conscious selection of omega-3-rich foods, such as fish, algae, seeds, nuts, and vegetable oils, makes it quite possible to meet your daily requirements.

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