Fish provides valuable omega-3 fatty acids

Fish is the best source of omega-3 fatty acids

01/21/2014

Fish contains valuable omega-3 fatty acids, which are said to positively affect the metabolism of fat and the cardiovascular system. The German Nutrition Society (DGE) therefore recommends two fish meals per week. Especially fat fish like salmon contains plenty of omega-3 fatty acids. Klaus Richter from the Department of Food Safety at the Federal Institute for Risk Assessment (BfR) spoke at the consumer fair „Green Week“ about other benefits of fish.

Omega-3 fatty acids are absorbed through the diet
Omega-3 fatty acids are polyunsaturated fatty acids and can not be produced by the human body independently. Therefore, these vital substances have to be absorbed through the diet. In addition to fish, some plants and algae contain omega-3 fatty acids. Linseed and walnut oil are considered to be important plant sources for the valuable polyunsaturated fatty acids. Fish take certain omega-3 fatty acids via their algae-rich food, but are also able to synthesize them themselves.

In the human body, omega-3 fatty acids are needed, among other things, as building blocks of the cell membrane for the construction of the brain and the tissue. Therefore, it is important to absorb these substances with food. Klaus Richter from the BfR told the „dpa Themendienst“ that the needs are best met by fish. Although omega-3 fatty acids are also offered in the form of pills in the drugstore, „but instead of eating supplements, the intake of omega-3s over foods like fish is more likely to be recommended, "the expert said „Green week“.

Fish contains omega-3 fatty acids and other healthy ingredients
In addition to omega-3 fatty acids, fish also contains other healthy ingredients. „It contains healthy, easily digested egg whites without too much unfavorable fats, "Richter says, adding that fish is a source of vitamin D. Vitamin D is important for the metabolism of bones and muscles, especially in winter, when the body Since only a small amount of vitamin D can form due to the absence of sunlight, it is necessary to absorb this important substance through the diet.

The mineral selenium is also contained in fish. Selenium plays an important role in connection with certain enzymes and proteins, for example in the immune system. The trace element iodine is mainly contained in deep-sea fish. „Many thyroid hormones need iodine, among other things, they provide for normal growth and control a number of metabolic processes as well as the temperature regulation of the body, "Richter reported.

Omega-3 fatty acids are said to reduce breast cancer risk
Last year, Chinese researchers around Professor Duo Li of Zhejiang University published in the journal „British Medical Journal "The study found that omega-3 fatty acids reduce breast cancer risk, and the researchers evaluated 26 studies from Europe, Asia and the US as part of their study, finding that women who regularly take fats such as Tuna, salmon or sardines ate, less often breast cancer, and Li and his team believe polyunsaturated omega-3 fatty acids are responsible for the positive effect.