To stay healthy, our body needs fatty acids. We show you which Omega 3 foods should regularly land on your plate!
Our body needs omega 3 and omega 6 fatty acids to function properly.
However, the ratio is usually not correct. Many people consume enough (usually even too much) omega 6, but far too few omega 3 foods.
However, it is important that we provide our body with the two fatty acids in the right ratio.
Table of contents
We tell you in which foods you can find the vital fatty acid!
This is how a healthy change in diet is guaranteed to succeed!
The best omega 3 foods
Omega 3 foods should be on your plate regularly. Preferably every day. You should pay particular attention to plant-based omega 3 sources. High-quality oils are particularly rich in healthy fatty acids.
Omega 3 can be found in plant and animal foods. But there is a big difference.
- Omega 3 plant foods contain alpha-linolenic acid (ALA).
- Animal omega 3 foods have a large amount of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The most important omega 3 fatty acids for humans are DHA and EPA. These two acids are found only in fish and in no other food. They ensure that our heart functions normally, are involved in brain function and vision.
Mega delicious: Chia pudding with rhubarb grits and strawberries!
Omega 3 plant foods contain ALA. This fatty acid ensures normal cholesterol levels.
Our body can convert a small amount of ALA into DHA and EPA. This means that even if you don't eat fish, you are still consuming omega 3. Provided you include enough plant-based omega 3 foods in your diet.
You only understand station? Never mind. In short, both animal and plant foods contain omega 3. :)
| Food | Omega 3 in 100 g |
|---|---|
| Linseed oil | 50 g |
| Chia seeds* | 19 g |
| Flaxseed* | 16,7 g |
| Walnut oil | 12,2 g |
| Rapeseed oil | 9 g |
| Walnuts | 7,8 g |
| Tuna | 4,2 g |
| Sardines in oil | 3,5 g |
| Mackerel | 2,5 g |
| Salmon | 2,0 g |
| Trout | 0,9 g |
| Haddock | 0,3 g |
Eat fish and high-quality vegetable oils every now and then, and your omega 3 budget should be fine.
How to make the perfect tuna steak!
What are the best omega 3 foods for vegans
As you can see in the table, vegans and vegetarians are certainly not short of Omega 3 requirements.
Vegetable oils from walnuts, Flaxseed* or rapeseed provide very good fatty acids. If you still regularly Chia seeds* and Flaxseed* in your muesli, you are guaranteed to be on the safe side.
Algae are also omega 3 foods. Well-known edible algae are spirulina or chlorella. So that they can grow without light, they produce a lot of omega 3 - more precisely DHA and EPA.
Healthy oils, nuts and seeds should also be consumed by non-vegans. Animal omega 3 can not be converted into plant omega 3.
Contains extra Omega 3: Juicy apple bread with nuts *vegan*!
For example, there are studies that have shown that 2 tablespoons of linseed oil a day can drastically reduce blood lipid and inflammation levels in the body. This also improves blood pressure, among other things.
How much omega 3 you need to consume daily
Now it gets a little complicated. But I'll try to explain it very simply.
Adults should consume 0.5% of total energy daily from omega 3 foods. The optimal nutrient distribution should be provided to 30% of the total energy from fats.
So much for the theory. But let me explain it more simply.
Let's assume that your total energy requirement for a day is 2000 calories. You should therefore cover 10 calories with essential fatty acids. That is 0.5% of your total energy needs per day.
1 gram of fat has 9 calories. You should consume 1.075 grams of fat. That's how much is in 100 grams of salmon, among other things.
Yummy: Crispy tarte flambée with salmon and arugula!
Then you have covered your daily needs with omega 3 foods. The remaining 70% calories you get from carbohydrates and proteins. Exactly 55% carbs and 15% proteins.
If you don't consume enough omega 3, you'll end up with
- Muscle weakness
- Inner restlessness
- Skin problems
- Visual impairments
- Fatigue
Why the ratio between omega 6 and omega 3 decides
So and because that was not yet complicated enough, here we go. :) Eating a lot of omega 3 foods is of little use. It always depends on the fact that you take the right ratio between omega 3 and omega 6 fatty acids to you.
Most of the time we consume a proportionally high amount of omega 6 and too little omega 3. This is because omega 6 is found in foods that we eat frequently. Like meat or sunflower oil. The ratio is about 7:1. and should actually be 5:1.
That's why you should eat a tablespoon of olive oil every day!
Only if we consume 5 parts omega 6 and one part omega 3, the ratio is correct.
The problem with this is that if we consume too much omega 6, it blocks the metabolic pathways that omega 3 also needs. It blocks, so to speak, the pathways that omega 3 also needs to be absorbed.
In other words, too much omega 6 causes us to be unable to utilize omega 3 foods.
Why too much is harmful to health
Well, good. Then we'll just take capsules and tablets to make up for it. Or?
Yes, you can buy Omega 3 as a dietary supplement. Mostly packaged in fish oil capsules. But the effect is very controversial. And it can happen that you take too much of it.
Metabolic products that damage cells are then produced in the body. The cholesterol level increases and the immune system is weakened.
Therefore, you should always talk to a doctor about your omega 3 intake. Especially if you want to take pills. Actually, omega 3 foods contain everything your body needs. The advantage of food is that you can hardly overdose.
Our conclusion
Omega 3 foods are very important for our health. Unfortunately, they land far too rarely on our plates. Try to consciously consume more omega 3 for a while. You will see how you feel fitter day after day.
In order for your body to utilize omega 3 well, you must pay attention to the correct ratio of omega 6 to omega 3 (5:1).
Enjoy! :)
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