What is omega 3 and what is it good for?
You often see omega-3 fatty acids featured on products in the supermarket, such as butter and fish. But what exactly is omega-3 or fish oil, what does omega-3 do and what is omega-3 good for? We explain it to you below.
What is omega-3?
Omega-3 fatty acids are "good" polyunsaturated fatty acids. The best known are the plant-based ALA and the fish fatty acids EPA and DHA. ALA is found, for example, in vegetable oils, such as flaxseed oil, walnuts, seaweed, avocado and green leafy vegetables. EPA and DHA are found mainly in fish, seafood and shellfish. Oily fish, such as salmon, herring and sardines, contain the most fish fatty acids. Some eggs also contain EPA and DHA. Fish cannot make EPA and DHA themselves, but get it from algae.
Your body makes a small amount of EPA and DHA itself from ALA, however, not enough. And because your body cannot make its own ALA, you have to make sure you get enough of this fatty acid through your diet. In this way, you ensure that you not only get enough ALA but also enough EPA and DHA, and thus enough omega-3!
What is fish oil?
Fish oil is a dietary supplement rich in omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are mainly found in fatty fish species.
Fish oil is extracted by pressing or extracting oil from fish tissue. At Arctic Blue, we use a sustainable method: our fish oil comes from trimmings from fish fillets that would otherwise be thrown away. Thus, no additional fish are caught and we make the best use of what is already there.
What is omega-3 good for?
That omega-3 is important we know. But what does omega-3 do? Omega-3 fatty acids have many proven benefits for your health.
Omega-3 for your brain
Did you know that your brain is a fatty lobe and consists of as much as 60% fat? The omega-3 fatty acids are good fatty acids that your brain needs! DHA contributes to the maintenance of normal brain function.*
Omega-3 for your eyes
Like your brain, your eyes desperately need omega-3. DHA is naturally found in your retina and helps you stay sharp in vision.* DHA contributes to the maintenance of normal vision.*
Omega-3 & the heart
Your heart is a muscle that works hard day and night to pump blood through your body. Like any other muscle, your heart needs the right nutrients to function optimally. EPA and DHA contribute to normal heart function.*
Omega-3 for your blood pressure
Omega-3 fatty acids may also be of interest to you for your blood pressure. EPA and DHA are good for blood pressure and help maintain normal blood pressure.*
Omega-3 for babies
In the first year of life, babies develop their eyesight at lightning speed. Omega-3 plays an important role in this process. DHA contributes to normal visual development in infants up to 12 months of age.*
Pregnancy and breastfeeding
Maternal intake of DHA contributes to the normal development of the fetus' eyes and brain and in breastfed infants.* If you eat according to the Dishes of Five as a pregnant woman, the baby will get enough omega-3 fatty acids. Do you eat little or no fish? If so, consider taking extra omega-3.
How much omega-3 do you need per day?
The reality is that oily fish is not regularly on the menu for many people. Salmon, mackerel and herring are not a weekly standard for many households. As a result, much of the Dutch population does not get enough omega-3.
The Health Council recommends that adults get 200 milligrams of omega-3 fatty acids from fish per day. If you eat one serving of fish per week, you will meet this recommendation.
Do you not manage to eat this? Then fish oil capsules, fish oil or algae oil are a good alternative. These are rich in EPA and DHA. The omega-3 in algae oil is extracted directly from algae. There are also sustainable alternatives where omega-3 is extracted only from the trimmings of fish fillets, so no additional fish need to be caught.
Which omega-3 should you choose?
When choosing an omega-3 supplement, you have several options. Fish oil is the most common form of omega-3. At Arctic Blue, we also have a plant-based alternative: algae oil with the same EPA and DHA. This is a good choice if you are vegetarian or vegan.
Are you curious about the possibilities? Then take a look at our range of algae oil and MSC certified fish oil with the blue label!
*Approved EFSA health claims. The beneficial effect for brain function, vision and heart function is obtained with a daily intake of 250 mg of DHA and EPA. The effects on blood pressure require 3 grams of EPA and DHA per day. An additional daily intake of 200 mg of DHA is recommended for pregnant and breastfeeding women.