Written by Ole Petter Hjelle
Omega-3 fatty acids have many positive effects on our health and are recommended by health authorities because they are important for maintaining your health.
Fat has several important functions in the body. It is our largest energy source, protects the internal organs and is necessary for building the body's cells. In addition, fat is necessary for supplying the fat-soluble vitamins A, D, E and K. But what exactly are omega-3 fatty acids?
What is the difference between saturated fat and unsaturated fat?
We distinguish between saturated fat and unsaturated fat. In everyday speech, saturated fat is often called the unhealthy fat. The most important sources of saturated fat in our diet are fatty dairy products such as cream, crème fraiche and butter, fatty meat products such as sausage, minced meat and bacon, as well as snacks and fast food.
Unsaturated fats are often called "the healthy fat"
Unsaturated fats contain fatty acids with one (monounsaturated fat) or several (polyunsaturated fat) double bonds and are often called the healthy fat, partly because they lower cholesterol and are good for both our heart and brain health.
Sources of unsaturated fats
The main sources of unsaturated fats are vegetable oils, soft margarine, nuts, seeds and kernels, avocados and, not least, oily fish. In conclusion, a diet with more unsaturated fats, especially more polyunsaturated fats, at the expense of saturated fats, is beneficial for our health.
Omega-3 and omega-6 – what's the difference?
The body can produce the necessary amount of all the fatty acids it needs, with the exception of omega-3 and omega-6 fatty acids. Omega-3 and omega-6 fatty acids are therefore called essential fatty acids and we depend on getting these fatty acids through the food we eat, or possibly through dietary supplements.
What is most important – omega-3 or omega-6?
Omega-3 and omega-6 fatty acids are converted into important signaling molecules that control various processes in our body. Since these two fatty acids form signaling molecules that have partially opposing effects, it is important to have a balance between omega-3 and omega-6.
The ratio of omega-3 to omega-6
There has been a lot of talk about the ratio of these fatty acids in our diet. Some believe that today we consume too much omega-6 in relation to omega-3, and that this may be one of the causes of many of today's diseases. Is this true?
There has been a lot of research on this and at present there is no scientific basis to recommend any specific ratio of omega-3 to omega-6. It is the absolute amount of omega-3 and omega-6 that seems to be important, not the ratio between them.
A sufficient intake of omega-3 is important
Most Norwegians get more than enough omega-6 fatty acids through their diet (from vegetable oils, vegetables, cereals and cereal products, mayonnaise and margarine, among others). Many Norwegians eat too little omega-3, which is found in far fewer foods. In other words, the most important thing is to ensure an adequate intake of omega-3 rather than reducing the intake of omega-6.
Vegetable omega-3 and marine omega-3 – what's the difference?
We have two main types of omega-3 fatty acids in our diet. Vegetable omega-3, which is mainly found in plants and farmed animals, and marine omega-3, where fish and other shellfish are the most important source. Especially oily fish such as salmon, trout, herring and mackerel contain a lot of omega-3 fatty acids.
The difference between the marine omega-3 fatty acids DHA and EPA
The most important marine omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA appear to have slightly different health effects. While EPA protects our heart health, DHA is particularly important for our nervous system and contributes to good brain health throughout life. DHA is also an important component of our visual cells in the retina and contributes to good vision.
The omega-3 fatty acid DHA has several important functions
Omega-3 fatty acids, and especially DHA, have a number of important functions in the nervous system. They are necessary for the formation of nerve cells, strengthen the communication between them and some studies show that they can also increase blood circulation in the brain. DHA is necessary for the growth and development of the brain in the fetus. It is therefore especially important for pregnant women to have an adequate intake of omega-3 during pregnancy.
Recommendations from Norwegian authorities
The Norwegian health authorities recommend eating 300-450 grams of fish, which is equivalent to two to three dinner portions per week, and that at least 200 grams should come from fatty fish such as salmon, trout, herring or mackerel. If you eat little fish, as many Norwegians do, omega-3 supplements are recommended.
So the most important message is: Make sure you have a sufficient intake of omega-3. Good for the body, good for the top!
A daily intake of 250 mg DHA contributes to the maintenance of normal brain function and normal vision. A daily intake of 250 mg DHA and EPA contributes to the maintenance of normal heart function. Maternal intake of 200 mg DHA in addition to the recommended daily intake of omega-3 fatty acids for adults, i.e. 250 mg DHA and EPA, contributes to the normal development of the brain and eyes of the fetus and breastfed infants.
Sources:
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