ALL ABOUT OMEGA-3 FATTY ACIDS
What is Omega-3, why is it essential, how can our body get it and what should we pay close attention to before buying an Omega-3 dietary supplement. We answer these in the article.
ESSENTIAL FATTY ACIDS
With a varied diet, our body regularly gets most of the fatty acids it needs, and we are also able to produce many unsaturated fatty acids ourselves. But there are some fatty acids that cannot be synthesized, so we must take care of their intake every day. These are called essential (indispensable for the body) fatty acids. So, just like in the case of proteins and amino acids, we can also talk about so-called about essential components.
We consider the members of the omega-6 and omega-3 family to be essential fatty acids. The best-known representative of the omega-6 group is linoleic acid, which is contained in most vegetable oils (sunflower, soybean, corn, poppy, walnut, sesame oil), but interestingly, it is found in small amounts in many animal fats (mangalica, poultry , pork fat) as well.
The main representatives of the omega-3 group are linolenic acid, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The most omega-3 fatty acids are found in sea fish, and among the fresh water species, bass, perch or trout. Good news for vegans is that plant-based foods also contain beneficial omega-3: excellent sources, e.g. flaxseed (and its oil), chia seeds or walnuts.
WHAT DOES OMEGA-3 HAVE TO DO WITH MUSCLE BUILDING AND WEIGHT LOSS?
In addition to a varied, satisfying diet, members of the omega-3 group can help prevent and treat certain cardiovascular diseases (e.g. high blood pressure, arteriosclerosis). Functioning as an anti-inflammatory, they can moderate and alleviate minor muscle pains, muscle strains, muscle stiffness, inflammations, and joint ailments caused by regular sports, and they can increase and speed up the regeneration time. Furthermore, due to their anti-catabolic effect, omega-3 fatty acids can contribute to proper muscle development and reduce the accumulation of body fat. In addition to all this, they can help the proper functioning of the immune system and the development of the nervous system.
OUR EATING HABITS VERSUS OMEGA-3
While we can easily cover the omega-6 fatty acid requirement with a mixed diet, few people's diets contain adequate amounts of omega-3 fatty acids. Based on the conducted research, however, an increased intake of omega-6 fatty acids and a high omega-6-omega-3 ratio are not beneficial in the prevention of heart diseases. The recommendations draw attention to the fact that the amount of omega-6 fatty acids in the daily diet should not be more than four to five times that of omega-3 fatty acids!
The reason for the lower (lower) omega-3 intake is the geography of our country and our "established" eating habits: we simply eat little fish. In order to be able to provide the recommended amount (300-500 mg/day) for the average sedentary adult, we would have to radically change our eating habits. For the correct dose, we should consume 5 dkg of herring or tuna, 10 dkg of salmon, 20 dkg of bass, trout or cod.
We need to know the natural sources, but we need to realize that dietary supplements play a big role in this topic. The importance of the preparations lies in the fact that they contain the beneficial fatty acids in purified (mercury-free!), "concentrated" form, which makes them easier and better utilized. It is recommended to use the Panhellen Omega-3 Fish Oil 1000 food supplement in addition to eating (sea) fish 1-2 times a week. (We will discuss why this preparation is specific below.) It is recommended to take the capsules with a meal containing fat, especially during lunch. (Before consuming Omega-3 supplements, people taking anticoagulants, as well as those suffering from bleeding disorders, must consult their doctor before use!)
WHAT SHOULD YOU LOOK FOR WHEN BUYING OMEGA-3?
In the case of Omega-3 dietary supplements, the emphasis is mostly on the amount of fish oil. However, this is not the point, but the actual omega-3 fatty acid content, i.e. the amount of EPA and DHA in the product!
A product containing 1,200 mg of fish oil may contain significantly less EPA/DHA (i.e., omega-3) than a product containing 1,000 mg of fish oil. In the case of Omega-3, the amount of EPA and DHA matters , let's compare this when choosing!
ACTIVE INGREDIENT IN 1 DOSAGE OR 1 CAPSULE? - NOT ALL THE SAME!
On the labels of dietary supplements, the amount of active ingredient is usually indicated per serving, not per capsule. And - ideally - somewhere there is a special mention of how many capsules make up a "serving". If we compare two products in terms of the amount of active ingredients, we must take this into account!
We recommend Panhellen's Omega-3 product because of its exceptionally high EPA/DHA content: 550mg per capsule(!) , which makes it not only the best value-for-money product on the domestic market, but also one of the omega-3 dietary supplements with the highest active ingredient content.
OMEGA-3 1000
A preparation with an exceptionally high omega-3 (EPA/DHA) content.
- Acceleration of regeneration
- Support for a healthy cardiovascular system
- Support of the immune system
- Supporting muscle building and body fat reduction
- High content of active ingredients (EPA and DHA)
