You often see omega-3 fatty acids mentioned on products in the supermarket, for example on butter and fish. But what exactly is omega-3 or fish oil, what does omega-3 do and what is omega-3 good for? We explain it to you below.
What is omega-3?
Omega-3 fatty acids are 'good' polyunsaturated fatty acids. The best known are the plant-based ALA and the fish fatty acids EPA and DHA. You find ALA in plant-based oils, for example, such as flaxseed oil, walnuts, seaweed, avocado and green leafy vegetables. EPA and DHA are found mainly in fish, crustaceans and shellfish. Oily fish, such as salmon, herring and sardines, contain the most fish fatty acids. Some eggs also contain EPA and DHA. Fish cannot make EPA and DHA themselves, but get it from algae.
Your body produces a small amount of EPA and DHA itself from ALA, but not enough. And because your body cannot produce ALA itself, you need to make sure you get enough of this fatty acid through your diet. That way you ensure that you get not only enough ALA but also enough EPA and DHA, and therefore enough omega-3!
What is fish oil?
Fish oil is a dietary supplement rich in omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found mainly in oily fish.
Fish oil is obtained by pressing or extracting oil from fish tissue. At Arctic Blue we use a sustainable method: our fish oil comes from fillet trimmings that would otherwise be thrown away. This means no extra fish is caught and we make optimal use of what is already there.
What is omega-3 good for?
We know that omega-3 is important. But what does omega-3 do? Omega-3 fatty acids have many proven benefits for your health.
Omega-3 for your brain
Did you know that your brain is a fatty organ, consisting of no less than 60% fat? Omega-3 fatty acids are good fatty acids that your brain can put to good use! DHA contributes to the maintenance of normal brain function.*
Omega-3 for your eyes
Just like your brain, your eyes also badly need omega-3. DHA is naturally present in your retina and helps you keep seeing sharply.* DHA contributes to the maintenance of normal vision.*
Omega-3 & the heart
Your heart is a muscle that works hard day and night to pump blood through your body. Just like any other muscle, your heart needs the right nutrients to function optimally. EPA and DHA contribute to the normal function of the heart.*
Omega-3 for your blood pressure
Omega-3 fatty acids can also be interesting for your blood pressure. EPA and DHA are good for blood pressure and contribute to the maintenance of normal blood pressure.*
Omega-3 for babies
In the first year of life, babies develop their vision at lightning speed. Omega-3 plays an important role in this. DHA contributes to the normal visual development of infants up to the age of 12 months.*
Pregnancy and breastfeeding
Maternal intake of DHA contributes to the normal development of the eyes and brain of the foetus and of breastfed infants.* If you eat according to the Dutch dietary guidelines (Schijf van Vijf) while pregnant, your baby will get enough omega-3 fatty acids. Do you eat little or no fish? Then you can consider taking extra omega-3.
How much omega-3 do you need per day?
The reality is that oily fish is not regularly on the menu for many people. Salmon, mackerel and herring are not a weekly standard for many households. As a result, a large part of the Dutch population does not get enough omega-3.
The Dutch Health Council advises adults to consume 200 milligrams of omega-3 fatty acids from fish per day. If you eat one portion of fish per week, you meet this recommendation.
Are you unable to eat this? Then fish oil capsules, fish oil or algae oil are a good alternative. These are rich in EPA and DHA. The omega-3 in algae oil is extracted directly from algae. There are also sustainable alternatives in which omega-3 is only extracted from the fillet trimmings of fish, so no extra fish need to be caught.
Which omega-3 should you choose?
When choosing an omega-3 supplement, you have several options. Fish oil is the most commonly used form of omega-3. At Arctic Blue we also have a plant-based alternative: algae oil with the same EPA and DHA. That is a good choice if you are vegetarian or vegan.
Curious about the possibilities? Then take a look at our range of algae oil and the MSC-certified fish oil with THE blue label!
*Approved health claims from the EFSA. The beneficial effect for brain function, vision and heart function is obtained with a daily intake of 250 mg of DHA and EPA. For the effects on blood pressure, 3 grams of EPA and DHA per day are required. For pregnant and breastfeeding women, an additional daily intake of 200 mg of DHA is recommended.
