OMEGA 3

NEWS, NUTRITION A comment

useful information about omega-3 fatty acids

Some of the long chain Omega-3-Fettsäuren belong to the essential fatty acids. Essential means that our bodies cannot produce them ourselves. Therefore we need a sufficient amount every day Omega 3 fatty acid from animal or vegetable sources with our diet in order to be able to supply our body with this nutrient.

The three most important and well-known representatives are:

  • ALA – Alpha-Linolensäure
  • EPA – Eicosapentaensäure
  • DHA – Docosahexaensäure

All three fatty acids belong to the group of polyunsaturated fatty acids and are mainly found in various cold water fish species such as herring and mackerel, or in vegetable oils such as linseed, rapeseed and soybean oil.

The international health society recommends to meet the need for long chain Omega-3-Fettsäuren to cover the consumption of at least 2 fish meals per week.

Matjes herring or mackerel are the two fish with the highest content of omega-3 fatty acids (approx. 6 - 7g per serving).

Omega 3 fatty acid content

Omega 3 fatty acid content of various fish:

  • Atlantic salmon - 1.8%
  • Anchovies - 1.7%
  • Sardine – 1,4 %
  • Atlantischer Hering – 1,2 %
  • Mackerel - 1.0%
  • Weißer Thun – 0,7 %

Omega-3 fatty acid content various vegetable oils

  • Linseed, linseed oil - 56–71%
  • Divide, divide Öl - ca. sixty four %
  • Perilla Oil - ca. 60%
  • Sacha Inchi Oil - approx. 48%
  • Leindotter, Leindotter Öl - 38%
  • Hanf Öl – ca. 17 %
  • Walnut oil - approx. 13%
  • Raps Öl – ca. 9 %
  • Soybean oil - approx. 8%

Benefits of long-chain omega-3 fatty acids

  • prevent vascular and heart diseases
  • protect against inflammation
  • favor protein synthesis
  • regulate the hormonal balance
  • stimulate growth hormone secretion
  • expand the blood vessels

Omega 3 Fettsäuren Clinical, experimental research has shown that it has a preventive effect on arteriosclerosis and coronary heart disease. In recent years the has also had a protective effect Omega 3 Fettsäuren awarded for cardiac arrhythmias and inflammation.

Omega 3 im Bodybuilding

In the area of ​​weight training and bodybuilding in particular, sufficient intake is required Omega-3 Fettsäuren a must. Not only so that you can enjoy your cholesterol level, but rather through the benefits in the area of ​​hormone release and protein synthesis.

According to the publications of the University of Hamburg, Omega-3 is positively suspected, a Stimulation of the body's own growth hormones to effect.

Omega 3 can do that Protein synthesis influenced in which a metabolism of sulfur-containing amino acids, such as the essential Methionine, allows.

Omega 3 fatty acids also have a positive effect on training.

By expanding the vessels, Improvement of the blood flow property and the resulting better oxygen supply, many athletes report an increase in performance.

Omega 3 requirements

US health and government organizations recommend taking the Omega 3 fatty acids EPA and DHA. Für den täglichen Bedarf wurden zwischen 100mg and 600mg called.

The European Food Safety Authority (EFSA) recommend the daily Ingestion of 250 mg EPA and / or DHA.

The German Nutrition Society (DGE) gives the same recommendation.

Studies on Omega 3

  • Oxidative stress-induced apoptosis and matrix loss of chondrocytes is inhibited by eicosapentaenoic acid www.ncbi.nlm.nih.gov/pubmed/25469820
  • Pharmacology and therapeutics of omega-3 polyunsaturated fatty acids in chronic inflammatory disease www.ncbi.nlm.nih.gov/pubmed/?term=24201219
  • Long-term administration of highly purified eicosapentaenoic acid provides improvement of psoriasis www.ncbi.nlm.nih.gov/pubmed/1884857
  • The effects of infusion of trieicosapentaenoyl-glycerol emulsion on extravascular lung water during myocardial ischemia and reperfusion in dogs.) www.ncbi.nlm.nih.gov/pubmed/9075200