Omega-3 fatty acids – what are they all about?
What exactly are omega-3 fatty acids? There are three types of omega-3 fatty acids [8]:
- α-linolenic acid (ALA) is primarily found in plant-based products like flaxseed and walnuts, as well as in certain types of oil, such as canola oil. ALA has a positive impact on the digestive and circulatory systems, and shows anti-inflammatory effects.
- Eicosapentaenoic acid (EPA): it is abundant in sea fish. It has anti-inflammatory properties and contributes to heart health.
- Docosahexaenoic acid (DHA): also found mainly in sea fish and especially important for brain health.
As shown by research [9], omega-3 fatty acids have a particularly beneficial effect on the circulatory system, reducing the risk of cardiovascular diseases like heart failure or myocardial infarction. In addition, they play a role in hormone synthesis, support the nervous system, promote eye and skin health, strengthen blood vessels, and help normalize blood pressure and cholesterol levels. In short, omega-3 oils are very important dietary nutrients!
Yet studies show that in as many as 75% of EU countries, the intake of omega-3 fatty acids falls below the EFSA recommendations [1]. Interestingly, professional athletes also struggle with omega-3 deficiencies. So how can you make sure that your body gets enough of them?
Which foods have the highest content of omega-3 fatty acids?
Research shows that the principal sources of invaluable omega-3 fatty acids include oily sea fish and plant products. Dietary recommendations usually focus on fish because, statistically speaking, the consumption of fish in our daily diets is higher. How can you diversify your diet to sustain a balance between ALA, DHA i EPA? [4] Here are a few pointers.
Products rich in ALA
- Flaxseed oil and flax seed
Highly valuable dietary components with the potential to speed up metabolism, aid digestive processes, and support the nervous system. Flaxseed oil has a pleasant nutty flavor. Look for cold-pressed options, which offer the best health benefits. You can add flaxseed oil to salads or consume it straight, one tablespoon a day. Of course, flax seeds have similar properties. You can add them to oatmeal or dietary baked goods (also as a substitute for eggs, margarine or oil).
- Chia seeds
Rich not only in α-linolenic acid, but also in protein, fiber, minerals (magnesium, phosphorus, calcium, sodium, zinc and potassium) and B vitamins. Chia seeds have a beneficial impact on the circulatory and digestive systems. They make great ingredients in puddings, and they’re a fantastic addition to oatmeal and smoothies.
Find out why athletes need potassium.
- Canola oil
Cold pressed canola oil is rich in antioxidants as well as vitamins E and K, so it’s great for keeping bones and skin healthy. Try adding it to salads: it has a pleasant sunflower-like flavor.
- Walnuts
Walnuts lower the level of bad cholesterol, reduce the risk of blood clots, and have anti-inflammatory effects. Eat unsalted walnuts as a healthy snack (no more than a small handful per day) or add them to desserts.
- Hemp seeds
Vegans love them for their high plant protein content and diverse range of vitamins and minerals, especially magnesium and iron. Add hemp seeds to smoothies, oatmeal, and snacks.
Products rich in EPA and DHA
- Salmon
Salmon is a treasure trove of protein, vitamins (A, D, E, B6), and minerals. As sushi lovers well know, salmon can even be eaten raw.
Find out if sushi is a healthy and nutritious choice!
- Herring
Herring as a dietary component is known to boost immunity and prevent cardiovascular conditions. Rich in vitamin K, it contributes to stronger bones. It is a nutritious food that should be part of your diet not just on festive occasions!
- Sardines
In addition to invaluable omega-3 fatty acids, sardines contain vitamins B3 and B12 and a solid dose of calcium, selenium, iodine and phosphorus. Use them to make a delicious sandwich spread.
- Mackerel
A source of vitamin D and selenium, which is crucial for supporting the immune system and protecting blood cells from free radicals. Mackerel also contains protein and micronutrients. Try buying fresh whole mackerel and baking it in the oven.
Why is fish so healthy? Find out!
- Seaweeds including Spirulina and Chlorella
If you enjoy nori and seaweed which are used in Asian cuisine, this is fantastic! In addition to being rich in protein and omega-3 acids, they have antioxidant effects and lower blood sugar levels. Spirulina and Chlorella powder can be bought at any health food store. Add it to smoothies, oatmeal, and baked goods.
Since EPA and DHA are primarily found in products of animal origin, individuals following a vegan diet may want to consider supplementation. The recommended daily intake of omega acids is 250–500 mg of DHA and EPA combined, and 1–2 g of ALA per day [9]. However, consulting a doctor or dietitian is advisable, as some experts suggest a daily intake of up to 1,000 mg of DHA and EPA combined.
Are omega-3 fatty acids a dietary cure for all?
Products from our list are definitely worth adding to your daily diet: not just because of their high content of omega-3 fatty acids but also abundance of vitamins and micronutrients. While research provides evidence for multiple health benefits of fatty acids, particularly their contribution to a healthy heart, contrary to claims in some sources, fatty acids are not a ‘miracle cure’ for conditions like depression, inflammatory bowel diseases, cancer, or childhood allergies [5].
Fatty acids play a key role in supporting the body and providing it with essential nutrients. Alongside fruit and vegetables, they are a staple element of a healthy diet.
Are omega-3 fatty acids good for athletes?
Definitely yes! All the health-promoting benefits of omega-3 fatty acids – such as immunity boosting or vitamin and protein supply – are of great value for active individuals. Research shows that omega-3 oils improve performance and endurance, and have the potential to speed up body recovery after exercise [6].
Importantly, omega-3 fatty acids are effective at reducing muscle soreness after training. In a scientific study involving 30 male athletes, a six-week supplementation regime based on 0.55 g of EPA and 0.55 g of DHA helped relieve sore muscles following eccentric exercises (i.e. those in which the muscle lengthens while under load). Eccentric training is a fairly common element of workout routines, including exercises like squats, walking down the stairs or lowering down during a pull-up.
See how to do squats correctly!
In studies involving amateur athletes, the beneficial effects of omega-3 fatty acid supplementation typically manifested themselves after about six to eight weeks of regular use [7].
What’s the conclusion? A diet rich in ALA, DHA, and EPA is highly recommended for all those who lead an active lifestyle!
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References:
[1] [6] [7] Thielecke F, Blannin A. Omega-3 Fatty Acids for Sport Performance-Are They Equally Beneficial for Athletes and Amateurs? A Narrative Review. Nutrients. 2020 Nov 30;12(12):3712. doi: 10.3390/nu12123712. PMID: 33266318; PMCID: PMC7760705.
[2] [3] [4] [5] Omega-3 Fatty Acids. Fact Sheet for Health Professionals, https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/, dostęp online: 16.10.2023.
[8] Kristina Krupa; Kristina Fritz; Mayur Parmar, Omega-3 Fatty Acids, https://www.ncbi.nlm.nih.gov/books/NBK564314/, dostęp online: 16.10.2023.
[9] Dane za Polskim Instytutem Żywienia.