Often no distinction is made between the terms fish oil and Omega 3. Fish oil contains a large amount of Omega 3. Fish oil is often used in capsules and tablets that are used as a supplement to get extra Omega 3. Omega 3 is also called fish fatty acid and this type of...
I have been running since March 2011. It all started under the direction of the app of Renate Wennemars. First 5 km and after a while also the 10 km. I took it all easy and especially the time between 5 and 10 km went steadily. Getting used to tax In the end such a...
Often no distinction is made between the terms fish oil and Omega 3. Fish oil contains a large amount of Omega 3. Fish oil is often used in capsules and tablets that are used as a supplement to get extra Omega 3. Omega 3 is also called fish fatty acid and this type of substance is good for the heart, among other things. Omega 3 is also found in other products besides fish oil and other fatty acids are also important for your health.
What do good fatty acids contain?
Apart from the omega 3 fish fatty acid, there are also vegetable fatty acids that have beneficial health effects. This is called alpha linolenic acid or ALA. This substance cannot be produced by the body, but is necessary to keep the cholesterol level in your blood at a healthy level. ALA is found in flaxseed oil, soybean oil, walnuts, margarine and low-fat margarine of vegetable origin. On the label, the fatty acid is often referred to as Omega 3. Just swallowing capsules or tablets of fish oil is not enough to get all the fatty acids your body needs. The Health Council of the Netherlands therefore recommends a varied diet in order to get enough fatty acids, also known as unsaturated fats. A varied diet means not only eating fatty fish regularly, but also enough low-fat margarine to realise the need for ALA.
What is fish oil good for?
Apart from the fact that the Omega 3 is good for the heart and the blood vessels, it also has a beneficial effect on brain functions and vision. For babies it is extra important to get enough Omega 3. The normal development of the eyes and brain in infants is promoted by a sufficient amount of Omega 3. If the mother eats a healthy and varied diet, the child will also receive sufficient Omega 3 during breastfeeding. If the mother does not breastfeed, it is possible to use Omega 3 as a supplement to the diet.
Besides oily fish, Omega 3 also contains shellfish and crustaceans, but the largest concentration is found in fish. Recommendation is therefore to eat oily fish at least once a week. The fish species that fall under this category have more than 10% body weight fat. These include mackerel, salmon, sardines, herring and trout.
Read also: How to calculate your daily energy needs
Which capsules and tablets are good?
The Health Council recommends an amount of 200 milligrams of fatty acid per day. If you eat a portion of oily fish once a week, you will get this dose. You can also get this amount by taking capsules or tablets containing Omega 3. The amount of Omega 3 in these supplements is usually indicated in EPA and DHA. Which are good, you can judge by the amount of Omega 3 they contain in relation to the amount needed. Although there is no scientific evidence, there are also indications that the positive effects of eating oily fish are based on more than just fatty acids. It is therefore wise to eat fish regularly and not to rely solely on capsules and tablets containing fish oil.
Research shows that a sufficient amount of Omega 3 reduces the risk of death by 10% in people who have a high risk of cardiovascular disease. By the way, you have to take both the recommended amount of fish fatty acid and ALA as a starting point.
People who are not taking any medication in connection with high blood pressure can count on an average blood pressure reduction of 4.5 mm Hg. This is the case when using the recommended amounts of Omega 3.
Sufficient ALA has a positive influence on the amount of cholesterol in the body. Although it is proven that oily fish is good for the heart and blood vessels, a normal amount of this will increase the cholesterol level. This mechanism is not fully understood by science. The extra LDL cholesterol is not good for the blood vessels.
Both during pregnancy and while breastfeeding, it is very important that the (future) mother gets enough fish fatty acid. This is positive for the development of the child’s brain and retina. This effect is achieved not only by swallowing capsules or tablets with fish oil, but also by eating oily fish. The reasons for this are still unknown. However, science believes that this is due to other substances in oily fish. If the mother eats a varied diet according to the five-digit diet during pregnancy and breastfeeding, the baby will also be given sufficient amounts of fish fatty acid and ALA.
Translated with www.DeepL.com/Translator
I have been running since March 2011. It all started under the direction of the app of Renate Wennemars. First 5 km and after a while also the 10 km. I took it all easy and especially the time between 5 and 10 km went steadily.
Getting used to tax
In the end such a quiet build-up has been very good and my muscles have had time to get used to this physical strain. Then I extended the calm on to the 16 km. The advantage of building up slowly is that I have created a strong body. I’ve never had an injury either, this is not only because I’m built up, but also because I listen to my body carefully and never go beyond my limits. Maybe this is boring, but I walk for fun, because it is good for my health and for my relaxation.
Feeling of a school trip
Still, it’s weird. As I write this, I notice that when I register for a competition, a childlike feeling arises in me. A kind of tension as I felt when I went on a school trip when I was a child. I also have this for the half marathon of Amsterdam. In addition to fun, there is also a competition element which makes it extra fun and exciting for this one time.
The annoying thing is that I’ve been flu-like and therefore I don’t feel completely fit. I feel a slight uncertainty whether my body has recovered enough. On the other hand there is the feeling that I want to run the half marathon so badly. I have been walking around with this difficult dilemma for a couple of days now, so I haven’t made a choice yet. I make such a decision only on the day itself. In the meantime I wonder how it is possible that my running feeling is so strong and that it has been occupying me for days.
Passion or imposed norm?
Is this because I like to experience the feeling of freedom so much? To start as a real pro and end up in the Olympic Stadium? Or is it just my mentality that if I have signed up for something, I have to finish it? Is this where my passion drives me, or is it my self-imposed standards? I haven’t figured it out yet.
I would like to hear whether you have ever experienced these dilemmas and how you deal with them.
Translated with www.DeepL.com/Translator