The average American person has a shortage of omega-3 fatty acids (EPA and DHA, these are polyunsaturated fatty acids). Omega 3 fatty acids protect against cardiovascular diseases, among others. The EPA and DHA fatty acids contribute to the healthy functioning of your heart. The HDA also contributes to a healthy brain function and vision. These effects are obtained with a daily intake of 250 mg EPA and DHA (of which at least 40 mg DHA).
The best known health effects:
Promotes a healthy night’s sleep
For healthy bones and joints
Delays the aging process
Protects your brain
Promotes fat burning
Has a cholesterol lowering effect
Reduces PMS complaints
Against depression and anxiety disorders
Lowers the risk of autoimmune diseases
Sources of omega 3 fatty acids
EPA and DHA are also called fish fatty acids and the most important source for this is fatty fish. There are also other foods that contain omega 3 fatty acids such as algae, legumes, leafy green vegetables, walnuts and pine nuts.
Fatty fish controversial by harmful substances
Due to environmental pollution, harmful substances such as heavy metals and dioxins can unfortunately also be present in fish. Fatty fish such as mackerel are more polluted than lean ones, because the harmful substances are easily stored in the fat. With farmed fish such as salmon, antibiotics can also be used, which is another disadvantage, plus farmed salmon contains significantly fewer Omega 3 fatty acids.
The best choices are sardines, Dutch herring and Wild salmon from Alaska at the top, but given the poison content in oily fish, it is not advisable to eat this fish more than twice a week.
In addition to consuming fatty fish, it is advisable to supplement the omega-3 fatty acids with a dietary supplement.
Difference between fish oil and krill oil
krill oil or fish oil Besides krill oil capsules you can also use krill oil capsules. Krill oil is rich in omega 3 fatty acids and also contains phospholipids and antioxidants.
Krill is a small shrimp-like crustacean that belongs to the so-called zooplankton and feeds on omega-3 rich plankton and ice algae.
The oil looks like fish oil, but the advantage is that you need much less of it than with normal fish oil (1 krill equals 4 fish oil capsules).
The EPA and DHA in the krill oil is bound to the phospholipids which are water soluble and therefore they can be absorbed better in our body than the fish oil capsules where the fatty acids are incorporated in triglycerides.