Healthy Omega-3-Fatty Acids - Why They Are Good for You

Nicole Krenz - Ernährung
Gesunde Fette sind wichtig für dein Herz-Kreislauf-System

All the Reasons Why Unsaturated Fats are So Important for Your Body and Health

When Sandra wanders through the supermarket, she finds many different kinds of foods. She notices more and more fat-free, or fat reduced products, on the shelves. The advert from last night pops up in her head: “Try our fat reduced variety now, and lose 4 kilos in just one day”. This is why Sandra avoids products like avocadoes, olive oil, and nuts, as these products are high in fat, and Sandra would like to lose some weight.

Thanks to the advertising industry, fats are often associated with a bad diet and weight gain, but they are not always unhealthy. In fact, fats are necessary for our health, since they are crucial for absorbing vitamins and avoiding blood sugar level fluctuations especially Omega-3 fatty acids.

Today, when Sandra goes shopping for groceries, she knows: Fat does not always mean unhealthy! Healthy fats, such as Omega-3 fatty acids, are important for our body. Since our body cannot produce Omega-3, these fatty acids have to be supplemented via our diet. They are required for a functioning metabolism, protein biosynthesis, and building defense cells.

Omega-3 fats can be taken as capsules, or be consumed naturally through food.

Omega-3 Fats Are Found in Fish

The best known source for the essential Omega-3 fatty acids is fish. Sandra's favorite fishes in particular, fatty cold water fishes, such as tuna, herring, salmon, mackerel, and sardines, contain between 0,6g and 1,4g EPA (Eicosapentaenoic acid) and between 0,8g and 1,2g DHA (Docosahexaenoic acid). EPA and DHA are the most active Omega-3 fatty acids. Just two portions of fish per week cover Sandra's Omega-3 needs.

Plant-Based Alternatives for Omega-3 Fat Sources

As a vegan, vegetarian, and nofishlover, there are alternatives for supplementing the body with Omega-3 fats. Next to the various types of fish, nuts, seeds, grains, linseed, linseed oil, and walnuts also have a high content of Omega-3. These are favorites among vegans for Omega-3 fats.

List of Omega-3 Fatty Acid Sources

For a quick overview, we have made a list of Omega-3 fatty acid sources. It offers you an overview of important food you should regularly include in your diet.

  • Tuna 
  • Linseed 
  • Eggs 
  • Herring 
  • Walnuts 
  • Rapeseed oil 
  • Salmon 
  • Chia seeds 
  • Walnut oil 
  • Mackerel 
  • Soya & Tofu 
  • Linseed oil 
  • Sardines 
  • Avocado
  • Trout 
  • Brussel sprouts 
  • Mussels 
  • Spinach
  • Shrimps 
  • Raspberries 



Get healthy with healthy fats

To prevent illness, I recommend including these foods into your diet! All the best, and lots of fun with your improved, healthy diet!

Your Nicole.


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