Omega fatty acids - your ally for health and beauty

They are essential to the healthy functioning of our organism, but our bodies cannot make them. What are omega fatty acids and why are omega-3, in particular, the most beneficial? 

A quick intro… 

For clarity; We are talking about unsaturated fatty acids, which are usually split into three main groups. Those are omega-3, -6, and -9. They differ in chemical composition and structure. Omega-3 acids have a double bond with their third carbon atom, while omega-6 with their sixth and omega-9 their ninth, making omega-3 the most beneficial to the human organism. 

What are omega-3 fatty acids? 

This is a group of unsaturated fatty acids that belong to a large subgroup of lipids/fats. Omega-3 belongs to the ‘good fats’ which are good for our body (this also includes omega-6 and -9). This is because we usually consume too much saturated fatty acids, the ‘bad fats’ (usually found in animal products such as butter, cheese, whipped cream or meat). For optimal function of the human body, maintaining he right balance between different types of fats, saccharides and proteins is very important. Omega-3 are crucial. They have miraculous properties and effects on the body. Their deficiency is very noticeable and leads to cardiovascular issues, worsening memory and even brittle nails and fragile hair. 

Our health and Omega-3 fatty acids 

Omega-3 is one of the basic building blocks for physical and mental vitality and wellbeing. They boost cognitive function (they work literally as brain-fuel) while also bolstering the health and function of the heart, muscles, eyesight. Additionally, they battle inflammation, support the immune system and many more. The major issue is that the body cannot make them itself. The easiest and most natural way to get them is a varied and healthy diet with the correct ingredients. Some of the richest sources of omega-3 are fatty sea-fish like; salmon, sardines, marcel, herring or tuna. Ideally, these, or other sources of omega-3, should become a part of your meal plan at least twice a week. You can also find them in hemp or chia seeds, egg yolk or walnuts. For people, these three omega-3 fatty acids are the most important: 

Alpha-linolenic acid (ALA) – You can find this acid mainly in plant sources like chia or flax seeds. Our body cannot create it by itself, thus its important to replenish it through diet. 

Eicosapentaenoic acid (EPA) – Is found mostly in sea fish. The body can, to an extent, synthesize ALA into EPA if it has enough available. 

Docosahexaenoic acid (DHA) – Is also found mainly in sea fish and the body can make it from EPA if there is enough. 

Although, generally, the ability of the body to synthesize EPA and DHA from different omega-3 fatty acids is quite low. Therefore, it is important to replenish the body’s stores through diet and quality supplements. 

The main benefits of omega-3 fatty acids 

1. They have anti-inflammatory effects 
2. Positively affect the cardiovascular system 
3. Bolster cognitive function and support eyesight 

Omega-3 fatty acids and beauty 

Increased consumption of omega-3 improves the quality of the skin and hair. Skin, that is sufficiently supplied with omega-3 is softer, more elastic and is more resistant to inflammation. Omega-3 also protects the skin from the negative effects of solar rays and eliminate the effects of free radicals and therefore also slow the process of the ageing of the skin. 

How often and in what form should I consume omega-3? 

Alongside the mentioned foods and ingredients, you can also consume them in the form of dietary supplements. To get the actual correct dosage of omega-3 into your body you would have to eat at least one fish a day, which is basically impossible for most of us. Focus mainly on the content of the most important omega-3 acids (EPA and DHA) in supplements. Use these dietary supplements daily, if possible. Ideally alongside a good meal that is rich in fats which increases the effectiveness of capsules.