There's a scene in an old movie where Grandma or Grandpa make little kids drink a spoonful of fish oil every morning. The kids hate it, it tastes disgusting. "But you'll be healthy!"- is the sentence of the caring grandparents. Where did this come from? It is still true today, except that science has managed to turn the miraculous fish oil into "ordinary" tablets or extracts with no normal taste.
We call them Omega 3 fatty acids. These fatty acids are literally miraculous in terms of their positive effects on our body. First and foremost, they have anti-inflammatory effects. Inflammation in the body can be caused by various diseases, allergies, cardiovascular diseases or obesity. It is therefore very important to eliminate inflammatory processes from the body. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are very effective in this regard. Both help to form anti-inflammatory substances (resolvin, protectin and maresin). At the same time, they form free radicals, which can cause oxidative stress over time.
Scientific studies show that they may not only have protective effects against colds and common infections, but may also prevent Crohn's disease or ulcerative colitis, for example. Their effect on Alzheimer's disease is even being investigated. You have probably heard advertisements claiming that omega-3 fatty acids protect your cardiovascular system. This is true; they break down triglycerides (TAG) in the blood, thereby preventing narrowing of the arteries and myocardial infarction. They affect the level of "good" cholesterol (HDL). They lower blood pressure and blood clotting and have an antithrombotic effect, i.e. they prevent the formation of blood clots.
Omega-3 fatty acids are mainly used by athletes. They influence the formation of body muscles and thus also muscle mass. They help with muscle regeneration but also with minor damage caused by excessive strain, such as during strength training. DHA is a component of the vascular retina and therefore influences optimal vision. They are particularly important during pregnancy and breastfeeding, as they have a major impact on the proper development and growth of the foetus (especially the nervous system) in the mother's body. Docosahexaenoic acid (DHA) is a component of breast milk and is even added to formula milk under EU regulations. There are a huge number of studies on the effects of Omega 3 on the human body. 1g of eicosapentaenoic acid (EPA) can reduce the risk of depression and many psychiatric disorders such as bipolar disorder and schizophrenia. Omega-3 fatty acids alleviate the symptoms of ADHD and childhood allergies and help with acne.
Omega 3s are found in both plant and animal foods. The recommended daily dose is around 250mg of EPA and DHA. Pregnant women double that. To give you an idea - 100g of mackerel contains 7 times the daily dose of Omega 3 acids. They are also found in flaxseed oil, walnuts, chia seeds, rapeseed oil. From animal foods, it is mainly fatty marine fish: mackerel, salmon, herring and a great source is the already mentioned fish oil. But if you do not have access to such foods, there are nutritional supplements that offer these substances in a perfectly blended cocktail and without unpleasant smell and taste in capsules with a precisely defined daily dose. Just choose the right store for your purchase.
