Fish provides valuable omega-3 fatty acids

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Fish is the best source of omega-3 fatty acids

Fish contains valuable omega-3 fatty acids, which are said to have a positive effect on fat metabolism and the cardiovascular system. The German Nutrition Society (DGE) therefore recommends two fish meals a week. Fatty fish such as salmon in particular contain a lot of omega-3 fatty acids. Klaus Richter from the Food Safety Department at the Federal Institute for Risk Assessment (BfR) spoke at the "Green Week" consumer fair about other benefits of fish.

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

In the human body, omega-3 fatty acids are required, among other things, as building blocks of the cell membrane for the structure of the brain and tissue. It is therefore important to ingest these substances with food. Klaus Richter from the BfR pointed out to the “dpa-themed service” that the need can best be met with fish. Although omega-3 fatty acids are also offered in the form of pills in the drugstore, "but instead of eating dietary supplements, the intake of omega-3 fatty acids via foods such as fish is recommended", the expert informed at the "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 digestible proteins without too many unfavorable fats," says Richter. Fish is also a supplier of vitamin D. Vitamin D is important for the metabolism of bones and muscles. Especially in winter, when The body can only produce a little vitamin D due to the lack of sunlight, it is necessary to ingest this important substance through food.

The mineral selenium is also found in fish. In connection with certain enzymes and proteins, selenium plays an important role in immune defense, for example. The trace element iodine is mainly found in deep sea fish. "Many thyroid hormones need iodine. Among other things, they ensure normal growth and control a number of metabolic processes as well as the body's temperature regulation," Richter said.

Omega-3 fatty acids are said to reduce breast cancer risk Last year, Chinese researchers led by Professor Duo Li from the University of Zhejiang published their study results in the journal "British Medical Journal", according to which omega-3 fatty acids are supposed to reduce the risk of breast cancer In her investigation, 26 studies from Europe, Asia and the US found that women who ate fatty fish such as tuna, salmon and sardines were less likely to develop breast cancer, according to Li and his team that the polyunsaturated omega are -3 fatty acids responsible for the positive effect. (Ag)

Image: Tim Reckmann /

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Video: Omega-3 fatty acids and inflammatory processes by Philip Calder

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