Omega-3 Fatty Acids: You Can Find Them In These Foods

Omega-3 fatty acids are particularly important for our body. Since he doesn’t produce them himself, we need to eat the right foods. We’ll tell you what they are.

We hear so often that they are particularly important and somehow they are supposed to be in fish, but we don’t really know exactly what omega-3 fatty acids are. You don’t have to remember much at all.

Omega 3 Foods: The body cannot do without them

Our bodies are designed to process omega-3 fatty acids. They are important for the metabolism, the cell membrane, and messenger substances are also formed from them, with which the body transports “information” from A to B.

It is important to differentiate between the three omega-3 fatty acids that are particularly important for our body and to know that they belong to the unsaturated fatty acids – i.e. to the “good” ones. The three omega-3 fatty acids are:

  • α-linolenic acid
  • Docosahexaenoic acid (DHA)
  • Eicosapentaenoic Acid (EPA)

Stupidly, however, we are only able to produce the various substances ourselves in the body to a very limited extent. Our body cannot form α-linolenic acid at all, while the former is needed for DHA and EPA. Therefore, they must be ingested through food.

These foods contain omega-3 fatty acids

Although we have to absorb the omega-3 fatty acids through food, in this case it actually tastes really delicious. So you don’t have to worry that the unsaturated fatty acids are only found in boring things.

The α-linolenic acid is found in plant products such as rapeseed oil, hemp oil, walnuts or walnut oil. You can also find them in flaxseeds, flaxseed oil and chia seeds. But be careful: linseed oil should not be heated, but only used afterwards for warm dishes.

DHA and EPA, on the other hand, are primarily found in fatty, cold-water marine fish:

  • herring
  • Salmon
  • mackerel
  • anchovy

If you eat one of these types of fish twice a week, you should not be deficient in these two omega-3 fatty acids. They are also found in krill.

DHA and EPA: Vegan and vegetarian alternative

But even with a meat-free diet, you don’t have to worry about becoming a victim of a deficiency symptom. The solution in your case is called algae oil, which is made from so-called microalgae. It contains sufficient amounts of DHA and EPA.

The influence of omega-6

However, it is also important that the ratio of omega-6 and omega-3 fatty acids is between 1:1 and 5:1, as the NDR writes. Nowadays, however, this value in our diet is between 10:1 and 20:1 – actually a really blatant value.

Your body will thank you if you prevent a lack of omega-3 fatty acids with a conscious diet. And since they are in such delicious foods, luckily it’s not that difficult.

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Written by Melis Campbell

A passionate, culinary creative who is experienced and enthusiastic about recipe development, recipe testing, food photography, and food styling. I am accomplished in creating an array of cuisines and beverages, through my understanding of ingredients, cultures, travels, interest in food trends, nutrition, and have a great awareness of various dietary requirements and wellness.

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