Omega-3 - good fat for health
Fats are used primarily in the human diet as an energy source or energy storage. In order for the metabolism and other body processes to proceed smoothly, the body needs to be supplied with carbohydrates and protein as well as a sufficient amount of fat, so the diet should not be omitted on fat. However, there are different types of fat. In addition to the saturated fatty acids, there are also monounsaturated and polyunsaturated fatty acids. If possible, the saturated fatty acids should be avoided and the monounsaturated ones consumed only in moderation. On the other hand, the polyunsaturated fatty acids should not be missing on any diet. In this context one hears again and again the name Omega-3. Omega-3 fatty acids are polyunsaturated fatty acids that are essential to the human body. They have to be ingested with food as they can not be produced by the body itself. The omega-3 fatty acids include EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). EPA and DHA are found mainly in high-fat sea fish such as mackerel, salmon or herring. Alpha-linolenic acid is a precursor of the other two fatty acids, which can be converted by the body into EPA and DHA as needed. Vegetable fats and oils (flax seed, rapeseed oil) are the only source of alpha-linolenic acid. These foods should be consumed daily to meet the daily average omega-3 requirement of 0.25g. Athletes and pregnant women have a higher need for omega-3, about 0.3 g per day. For people who do not like fish or vegetarians, it can sometimes be difficult to achieve this value. In this case, it is absolutely essential to supplement these important fatty acids in the form of dietary supplements, as they perform a number of important tasks in the organism. Omega-3 fatty acids are involved in the production of hormones, protein synthesis and cell metabolism. The anti-inflammatory effect makes it especially interesting for athletes. Intensive training sometimes puts a heavy strain on muscles and joints, which in some cases can lead to inflammation. Omega-3 can prevent the occurrence of inflammatory reactions. In addition, omega-3 keeps the joints supple. Adding omega-3 to the daily diet is not just for athletes who are able to prevent illness-related exercise failures. Even for non-athletes, they are perfect, because of their many positive qualities, each one of them can only benefit.