John Myers
The term omega 3 hides polyunsaturated fatty acids, which, as “good” fats, should be an integral part of our diet. Our overview shows which foods contain a lot of omega 3, how you benefit from them, and what you should pay attention to.
Omega-3 fatty acids – for good health
The polyunsaturated fatty acids of the Omega 3 group include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). They all play an important role in our health. ALA contributes to maintaining normal blood cholesterol levels, while EPA and DHA are important for normal heart function. Since the body does not produce omega-3 fatty acids itself, you should consume enough of them with food and actively prevent a deficiency. This is especially true if you follow a vegan diet. The reason: EPA and DHA are mainly found in animal foods.
There is a lot of omega-3 in these foods
The German Society for Nutrition (DGE) names fatty sea fish such as mackerel, herring, and salmon as the best sources of EPA and DHA. According to the DGE, 100 g of herring already provides around 3000 mg of DHA and EPA. The high content is already 80 mg per 100 g and 100 kcal. With one or two portions of fish per week, each with 70 g of high-fat varieties, you make an important contribution to your health and can protect your heart. If you don’t like fish, you may be able to meet your needs with krill oil – found in omega-3 fish oil capsules. In order for alpha-linolenic acid to be effective, the German Society for Nutrition recommends covering 0.5 percent of the daily amount of energy with ALA. Foods with a high content are those that contain at least 0.6 g ALA per 100 g and 100 kcal. These include, above all, high-quality oils such as walnut oil, linseed oil, and rapeseed oil.
This is how you easily incorporate omega 3 into your diet
If all of this is too abstract for you and involves too much calculation, you can simply use our omega-3 recipes as a guide. Just pick a few favorite dishes and enjoy them regularly. Our recipe tips also take into account the correct ratio of omega-6 to omega-3 fatty acids, which is 5:1. You can also improve your omega-3 balance with little tricks. Dress your salad more often with linseed oil instead of olive oil, sprinkle with chopped walnuts as a topping, and enrich your muesli with linseed and chia seeds.
Also, learn about saturated and trans fats.
