Omega-3 fatty acids help fight inflammation
Omega-3 fatty acids help fight inflammation
A healthy and balanced diet is essential for your well-being. However, with so many different fats, it is not always easy to tell good fats from bad ones. Omega-3 fatty acids in particular are very important for the body. Taken in a targeted way, they can even help fight inflammation and prevent it.
Omega-3 fatty acids against inflammation
Scientific studies over the last few years have clearly shown that dietary supplementation with omega-3 fatty acids can be a decisive factor in the fight against inflammation. One study in particular stands out. It was carried out at Ohio State University and was designed to examine the relationship between inflammation and omega-3 fatty acids. It became clear that as little as one gram of omega-3 fatty acids per day can reduce inflammation levels by up to ten percent. Further along in the study, it was specifically shown that a conscious intake can lower some inflammation values in the blood by up to twelve percent. Accordingly, it makes sense for therapies against inflammation to always include omega-3 preparations. In this way, you can counter, among other things, joint problems, high blood pressure, diabetes or autoimmune diseases.
In general, it should first be noted that elevated inflammation values in the blood usually point to a large number of diseases, which almost always go hand in hand with chronic processes. So far, chronic inflammatory diseases such as arthritis or periodontitis have mainly been linked to high inflammation values. Meanwhile, it can be assumed that diseases such as diabetes, multiple sclerosis, Alzheimer's and even tinnitus are also directly related to high inflammation values. To minimise the risk of exactly these diseases, it is absolutely necessary to counteract inflammation and correct the values to the normal range. This can sometimes be achieved through the conscious intake of omega-3 fatty acids.
How do omega-3 fatty acids work in general?
The human body has countless functions that are influenced by fatty acids, among others. For example, they are an essential factor in the production of hormones, the regulation of metabolism and the maintenance of the immune system. The value of omega-3 fatty acids is often underestimated, especially with regard to hormone production. They are significantly involved in the production of melatonin. This hormone, in turn, is an important factor for the sleep-wake rhythm. If the body produces too little melatonin, sleep disorders as well as depression can be the result. Above all, however, omega-3 fatty acids are an anti-inflammatory agent. Since inflammation is usually the foundation for chronic secondary diseases, it is important to take in enough omega-3 protein. If this cannot be ensured through natural food intake, supplementation with omega-3 preparations is recommended. Otherwise, there is an increased risk that the body cannot adequately counter the development of inflammation or suppress it.
Why are omega-3 fatty acids so important for athletes?
Especially in strength training, you occasionally reach the point where you want to lose weight and strictly control your meals. In many cases, fat intake is also drastically reduced. As a result, however, inflammation can develop and existing inflammation can get worse. This is due to the fact that a strict diet also restricts the intake of omega-3 fatty acids. As a result, inflammation values in the blood rise. For this reason, it is especially important that, when planning your nutrition plan, you do not automatically aim to consume as little fat as possible. Instead, you should focus on eating the right fats while at the same time excluding unhealthy fats such as trans fats from your diet. If you stick to this and also ensure your intake of omega-3 fatty acids during your diet, you minimise your risk of inflammation.
Which foods contain omega-3 fatty acids?
We usually take in a large part of the necessary fatty acids through food and thus unconsciously protect ourselves from inflammation. If you still want to control or increase your intake of omega-3 fatty acids, you can do so with the right foods. However, it is crucial that you choose the right foods. There are also major differences in the effectiveness of omega-3 fatty acids, depending on whether they come from plant or animal fats.
In many cases, it can be said that animal products are good sources of omega-3 fatty acids. They are found in particular in eggs or fatty meat. However, both foods are not always suitable for athletes. Therefore, where possible, you should opt for other alternatives. Flaxseeds and chia seeds have a very high proportion of healthy fatty acids. However, these are plant-based fatty acids. Although they also have a positive effect against inflammation, they do not provide building material for the body. For this reason, fish is still the best food for taking in omega-3 fatty acids. Herring, salmon, mackerel and sardines in particular have a especially high proportion and should therefore be a firm part of a balanced diet aimed at optimising the intake of omega-3 fatty acids.
It is not always possible to cover your needs through daily food. If you are struggling with inflammation or want to prevent it in general, you can additionally rely on dietary supplements that ensure your intake and thus help prevent inflammation.
Dosage of omega-3 fatty acids
Omega-3 fatty acids are effective in the fight against inflammation and possible secondary diseases, but they should not be taken without control. With long-term overdosing, there is a risk of the formation of cell-damaging metabolic products, an increase in cholesterol levels and an impairment of the immune system. For this reason, healthy people should consume between 0.3 and one gram of omega-3 fatty acids per day to prevent inflammation without harming the body.
Conclusion
The positive effect of omega-3 fatty acids on inflammation has been scientifically proven. In addition, corresponding studies have shown that an undersupply significantly increases the risk of inflammation developing or worsening. Therefore, it is especially important for athletes to regularly monitor and ensure their intake of omega-3 fatty acids, especially when a diet is being followed. Fish is undoubtedly the best source of omega-3 fatty acids. Wherever possible, it should always be preferred over plant-based products.
