What are essential fatty acids responsible for?
Omega-3 fatty acids belong to the essential fatty acids, which are involved in the construction of cell membranes, have positive effects on the cardiovascular & nervous system and can curb inflammatory processes in the body.
Essential fatty acids are certain polyunsaturated fatty acids that the body cannot produce itself. Instead, they must be ingested through food. Fatty acids are carbon compounds that are categorized according to different principles. They are usually classified according to their chain length, i.e. the number of C atoms, into short-chain (up to seven), medium-chain (eight to twelve) and long-chain (more than twelve).
The most important essential fatty acids include alpha-linolenic acid, an omega-3 fatty acid, and linolenic acid, an omega-6 fatty acid
What are short & long chain omega-3 fatty acids?
A distinction is made between short-chain & long-chain omega-3 fatty acids. The most important short-chain fatty acid is alpha-linolenic acid (ALA). The two most important long-chain fatty acids are docosahexaenoic acid (DHA) & eicosapentaenoic acid (EPA).
While ALA can be easily consumed through plant products, DHA & EPA are almost exclusively found in animal foods.
However, the body can produce the two long-chain omega-3 fatty acids from ALA. The higher the demand for DHA & EPA, the better the conversion. However, it can also be complicated by some factors.
The conversion of the long-chain omega-3 fatty acids
Certain enzymes are necessary for the conversion. However, these convert not only omega-3 fatty acids, but also omega-6 fatty acids. When omega-6 fatty acids are abundant, the enzymes for the conversion are used up, leaving only a few for omega-3 fatty acids.
Thus, the ratio between omega-3 & omega-6 fatty acids is significant. As a rule, about ten times more omega-6 fatty acids are consumed than omega-3 fatty acids. However, 1:5 is considered the optimal ratio.
However, many other factors influence the transformation. These include hormone levels, chronic diseases or vital substance deficiencies. Smoking also has an effect on the conversion rate.
Which plant foods contain omega-3 fatty acids?
The following foods are rich in omega-3 fatty acids:
Oilseeds & Oils (Linseed Oil, Chia Seed, Flaxseed, Walnut Oil)
Vegetables (kale, spinach, Brussels sprouts, cauliflower, chard)
Legumes (chickpeas, white beans, peanuts)
Fruits (mango, blueberries)
Cereals (rye, wild rice, quinoa)
Algae
With a healthy, balanced and meat-free diet, the omega-3 fatty acid supply can be easily ensured. DHA & EPA can also be taken as a dietary supplement.