A healthy and balanced diet is essential for your own well-being. Especially about the many different fats, however, it is not always easy to distinguish good from bad fats. The omega-3 fatty acids are essential for the body. Targeted, they can even help against inflammation and prevent them.
Omega-3 Fatty Acids Against Inflammation
Scientific studies have clearly shown in recent years that dietary supplementation using omega-3 fatty acids can be a decisive factor in the fight against inflammation. A study conducted at Ohio State University specifically sheds light on the relationship between inflammation and omega-3 fatty acids. It became clear that only one gram of omega-3 fatty acid per day can reduce the inflammatory values by up to ten per cent. Based on the study’s further course, it was shown concretely that the conscious intake could reduce some inflammatory levels in the blood by up to twelve per cent. Accordingly, it makes sense that therapies against inflammation always include omega-3 supplements. In this way, you can tackle joint problems, high blood pressure, diabetes or autoimmune diseases, among other things.
In general, however, it can be noted that increased levels of inflammation in the blood usually indicate a variety of diseases, which are almost always associated with chronic processes. Chronic inflammatory diseases, such as arthritis or periodontitis, have been associated with high levels of inflammation. In the meantime, it can be assumed that diseases such as diabetes, multiple sclerosis, Alzheimer’s and even tinnitus are directly related to high inflammatory levels. To minimize the risk of these diseases, it is imperative to counteract inflammation and correct the normal range values. This can sometimes be caused by the conscious intake of omega-3 fatty acids.
How do Omega-3 Fatty Acids Work in General?
In the human body, there are countless functions, which are also influenced by fatty acids. For example, they are an essential factor in the production of hormones, the regulation of metabolism, and the immune system’s maintenance. Especially about the production of hormones, the value of omega-3 fatty acids is often underestimated. They are significantly involved in the production of melatonin. This hormone, in turn, is an important factor in sleep rhythm. If the body produces too little melatonin, sleep disorders, and depression can be the result. Above all, however, omega-3 fatty acids are an anti-inflammatory. Since inflammation is usually the cornerstone of chronic follow-up diseases, it is important to absorb the omega-3 protein in sufficient quantities. If this cannot be guaranteed by natural food intake, supplementation with omega-3 supplements is recommended. Otherwise, there is an increased risk that the body will not adequately combat or suppress the development of inflammation.
Why are Omega-3 Fatty Acids so Important For Athletes?
Especially in strength sports, you reach the point where you want to lose weight and strictly control your meals. In many cases, the absorption of fats is also drastically reduced. As a result, however, inflammation can develop, and existing inflammations can get worse. This is because the strict diet also restricts the absorption of omega-3 fatty acids. As a result, the levels of inflammation in the blood increase. For this reason, you mustn’t necessarily pay attention to the fact that you are taking as few fats as possible when creating your diet plan. Instead, it would help if you focused on absorbing the right fats, while at the same time excluding unhealthy fats such as trans fats from the diet. If you stick to it and ensure the intake of omega-3 fatty acids during the diet, you reduce the risk of inflammation.
Which foods contain omega-3 fatty acids?
We usually absorb a large part of the necessary fatty acids through food and thus subconsciously protect ourselves from inflammation. If you still want to control or increase omega-3 fatty acids intake, you can do so with the right foods. However, you must decide on the right foods. Omega-3 fatty acids also vary widely depending on whether they are vegetable or animal fats.
In many cases, it can be said that animal products are good sources of omega-3 fatty acids. They are found in eggs or fatty meat. However, both foods are not always suitable for athletes. Therefore, you should resort to other alternatives if possible. Flaxseeds and chia seeds have a very high proportion of healthy fatty acids. However, these are vegetable fatty acids. Although these also have a positive effect against inflammation, they do not provide building material for the body. For this reason, fish is still the best food to absorb omega-3 fatty acids. In particular, herring, salmon, mackerel and sardines have a particularly high proportion. Therefore, they should be an integral part of a balanced diet designed to optimise the intake of omega-3 fatty acids.
It is not always possible to meet the needs of daily food. If you are struggling with inflammation or want to prevent them in general, you can also rely on dietary supplements to ensure the intake and prevent inflammation.
Dosage of omega-3 fatty acids
Although omega-3 fatty acids effectively fight against inflammation and possible subsequent diseases, they should not be absorbed uncontrollably. Long-term overdose is at risk of developing cell-damaging metabolic products, raising cholesterol levels and damaging the immune system. For this reason, healthy people should eat between 0.3 and one gram of omega-3 fatty acids per day to prevent inflammation, but not harm the body.
The positive effect of omega-3 fatty acids on inflammation has been scientifically proven. Also, studies have shown that undersupply significantly increases the risk of developing and exacerbating inflammation. Therefore, it is essential for athletes to monitor and ensure the intake of omega-3 fatty acids regularly, especially if a diet is adhered to. The best source for the intake of omega-3 fatty acids is undoubtedly fish. Where possible, these should always be preferred to plant products.