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Omega-3 Fatty Acids: The Fat is Important, The Capsules Are Expensive

Omega-3 fatty acids are supposed to be important in some way. But does that also apply to fish oil dragees and omega-3 capsules? And what is the role of omega-3 fatty acids anyway?

The benefit is simply not sufficiently proven. This applies to healthy people as well as to high-risk patients who have already had a heart attack. The experts also found insufficient evidence for other areas of application such as the prevention of dementia or age-related eye diseases.

This is important because many people spend a lot on omega-3 fatty acids, up to 90 cents a day. According to the test, the need for omega-3 fatty acids can be met even without fish, for example with rapeseed and linseed oil or walnuts. According to the German Society for Nutrition, people in this country are adequately supplied with plant-based omega-3 fatty acids.

Background: Omega 3 and fatty acids

Basically, you have to distinguish between saturated and unsaturated fatty acids. The omega-3 fatty acids belong to the group of unsaturated fatty acids.

Saturated fats are easy to recognize: they are solid at room temperature. This includes all animal fats and, for example, palm oil. Saturated fatty acids are not essential to life, and if consumed in excess, they are even considered harmful, partly because of their increasing effect on blood cholesterol levels.
Unsaturated fats are more complicated because there are monounsaturated and polyunsaturated fats. Monounsaturated fatty acids are found, for example, in olive oil, canola oil and many nuts and seeds. The body is able to produce these monounsaturated fatty acids itself; they are therefore not essential.
The polyunsaturated fatty acids include omega-3 fatty acids such as α-linolenic acid and also omega-6 fatty acids such as linoleic acid, which is contained in safflower oil or sunflower oil. The body cannot produce polyunsaturated fatty acids – such as linoleic acid and α-linolenic acid – so they are essential.

The three omega-3 fatty acids

Does the “omega-3” fatty acid even exist? No: In reality there are many different ones, of which only three are well known because they are particularly important for the human metabolism:
α-linolenic acid,
Docosahexaenoic acid (DHA) and
Eicosapentaenoic acid (EPA).
Vegetable food contains almost exclusively α-linolenic acid, fatty fish such as eel, herring or sardines contain DHA and EPA. There is a herbal exception for DHA and EPA: algae. Red algae in particular contain the long-chain omega-3 fatty acids otherwise only found in fish.

Function of omega-3 fatty acids

The list of processes in which omega-3 fatty acids are involved in the body and their properties is long. However, this shows how important such high-quality fats are for our body – it just doesn’t work completely without fat. The omega-3 fatty acids are involved in

the structure of cell membranes,
the hormone production,
the correct function of eyes, nerves and muscles.
Omega-3 fatty acids improve blood flow,
prevent thrombosis,
work against inflammation,
support the immune system,
promote blood circulation,
EPA and DHA fatty acids lower blood lipid levels,
α-linolenic acid ensures bone stability,
DHA DHA lowers blood pressure and supports fetal brain development.
Long-chain omega-3 fatty acids reduce the risk of cardiovascular disease.
This list is just a sample of the many functions of omega-3 fatty acids, showing how important these essential fatty acids are to the human body.

Omega 3 deficiency?

A lack of essential fatty acids leads to various deficiency symptoms such as skin changes (excessive keratinization), susceptibility to infections, growth disorders, hair loss and a lack of blood platelets. However, what is not immediately “visible” and therefore difficult to understand is the fact that patients with various diseases have very low levels of fatty acids. These include the following diseases:
depression
breast cancer
Alzheimer’s and dementia
schizophrenia
ADHD
The scientific studies have not yet been completed, but initial results indicate that inflammatory bowel diseases, rheumatoid arthritis and asthma are also positively influenced by omega-3 fatty acids and that a lack of fatty acids aggravates the course of the disease.

Omega-3 overdose

There is a study that suggests that consuming too much α-linolenic acid increases the risk of developing prostate cancer. However, this study did not come to a conclusive result, so that further research is currently being carried out. If too many omega-3 fatty acids are ingested – for example through omega-3 capsules – nausea and vomiting can occur and the “good” HDL cholesterol can be reduced. There are no other clearly documented side effects of excessive intake of omega-3 fatty acids.

Daily requirement of omega-3 fatty acids

There is no uniform information on the daily requirement for omega-3 fatty acids. For α-linolenic acid, the German Society for Nutrition (DGE) states that 0.5 percent of the daily energy intake should be covered by α-linolenic acid. The European Food Safety Authority (EFSA) states that a daily consumption of 250 milligrams of EPA and/or DHA is recommended, while US health and government organizations with values ​​of 100 to 600 milligrams of EPA/DHA are well above the European recommendations . The DGE recommends that pregnant women take in at least 200 milligrams of DHA per day.

Which foods contain fatty acids?

As already mentioned at the beginning, α-linolenic acid is generally found in plant foods such as flaxseed or walnuts. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in oily fish such as eel, herring or sardines and also in algae such as the microalgae Schizochytrium and Ulkenia. To some extent, α-linolenic acid can be converted to DHA and EPA, but the conversion is limited.

However, it is not only the intake of such essential fatty acids through our food that is decisive, but also that the ratio of these fatty acids to one another is optimal. The higher the proportion of omega-3 fatty acids and the lower the proportion of omega-6 fatty acids, the more optimal the oil is. The ratio of omega-3 to omega-6 should not be more than 1:5 in order to keep the cardiovascular risk low.

The “healthy olive oil”, highly praised by good marketing, comes off surprisingly badly at 1:11: it has an unfavorable ratio. Local linseed oil (1:4) has the highest omega-3 content. If you don’t like the intense taste, you can also use rapeseed oil (1:2), walnut oil (1:6) or soybean oil (1:7), which are much healthier in their fatty acid ratios than the widespread sunflower oil (1:122) and corn oil (1:54) or Peanut Oil (1:32) – Oils that are popular in the hospitality industry because they are cheap and highly heatable.

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Food

Strawberry Time: When Are Strawberries in Season?

Summer time is strawberry time. That’s what the seasonal calendar says. Imported strawberries can be bought in stores all year round. Here we explain why it makes sense to buy strawberries regionally and seasonally.

When is strawberry time?

The strawberry season is heavily dependent on the weather, so it can shift slightly from year to year. Depending on the region and the weather, strawberries bloom from April to May.

Accordingly, in mild regions, the first strawberries can be harvested from May. The strawberry season ends at the beginning of August at the latest. Strawberry season is from May to July.

Regional strawberries: home advantage over imported fruit

Who doesn’t like it, strawberry season? Delicious strawberry slices and cakes, strawberry jam or just fresh strawberries with cream. No wonder the strawberry is one of the most popular types of fruit. The trade is good for us and offers strawberries all year round. Who hasn’t bitten into a large red strawberry full of expectation in winter and been disappointed by the taste? Fruit that is allowed to ripen in peace and that is harvested seasonally can develop its typical taste more intensely. The proportion of vitamins and nutrients is significantly higher with “species-appropriate” cultivation of fruit and vegetables.

Strawberry imports artificially extend the strawberry season – not without consequences for the environment

Moist, humus-rich loamy soil is the ideal location for strawberries. The main export countries Spain, Italy and North Africa, along with Egypt and Morocco, have to spend a lot to create the natural growth conditions. Artificial fertilizers, chemicals and plastic tunnels are used to grow the fruit for export.

Unlike organic cultivation, the plants are planted very closely together. This makes powdery mildew easier to spread. A study by the Bavarian State Office for Health and Food Safety (LGL) examined the pollution of strawberries from abroad. A wide variety of chemical cocktails are sprayed against mildew infestation. Agents that are not approved for strawberries were also found in the samples.

Strawberries need a lot of water. Therefore, deeper and deeper wells are being drilled, which lower the groundwater level. The result is that the soils dry out and become deserted. In 2012, the WWF published an alarming report on the drying up of the Coto de Doñana nature reserve in Spain.

After harvesting, strawberries can only be kept refrigerated for a few weeks. Unlike bananas, strawberries cannot be picked and ripened when they are green. The imported strawberries have to be transported refrigerated all the way from the growing countries. Cooling and transporting it to our grocery stores consumes a lot of energy. The strawberries that we do not buy from regional cultivation have come a long way and left a considerable carbon footprint. The strawberries, which we buy from local fruit growers in June, are different.

Extend strawberry season with wild strawberries

You can also plant strawberries yourself on the balcony or in a flower pot. Together with flowers they are very decorative. If you want to harvest strawberries yourself well into autumn, you should definitely try wild strawberries. They are smaller and more intense in taste and bear fruit for a long time. This is a natural and sustainable way to extend the strawberry season.

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Cooking Tips

Kohlrabi Leaves: The Leaves are so Tasty to Use

You don’t have to throw away the kohlrabi leaves. We will show you how you can use the leaves sensibly and even conjure up delicious dishes from them.

Many remove the kohlrabi leaves in the supermarket and dispose of them. We recommend that you buy kohlrabi with leaves, for example at the regional weekly market. The leaves are rich in magnesium and vitamin C. They can also be used for delicious dishes.

If you keep small animals like guinea pigs or rabbits, you can also feed them kohlrabi leaves.

Kohlrabi leaves as a substitute for aluminum foil

When grilling, you should avoid aluminum trays and aluminum foil – for the sake of your health and the environment. Simply wrap your grilled food in kohlrabi leaves and fix them with wooden skewers. You can fill the grill packs according to your taste. Various types of vegetables, such as tomatoes or zucchini, olives or tofu are particularly tasty. Depending on your taste, a marinade made of oil, pepper and salt goes well with it.

You can simply eat the kohlrabi leaves afterwards. They are flavorful and ensure that you grill your vegetables without any waste.

Spinach substitute made from kohlrabi leaves

You can conjure up a tasty, spicy substitute for spinach from kohlrabi leaves. All you need is:

Leaves of 3 – 5 kohlrabi bulbs
1 onion
1-2 cloves of garlic
Salt pepper
3 tbsp oil
And this is how it works:

Wash the kohlrabi leaves and remove the stalks with a knife.
Cut the kohlrabi leaves into strips.
Peel the garlic cloves and the onion. Cut the onion and mince the garlic.
Heat the oil in a pan. Briefly sauté the diced onions and the chopped garlic in it.
Add the chopped kohlrabi leaves to the pan.
Let it simmer for 25 to 30 minutes over low heat. Add some water if needed.

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Food

Nori Algae: They Really are That Healthy and Sustainable

Sushi made them famous: the nori seaweed. Here’s why they’re trending, how they’re grown and what’s behind their reputation as a “superfood”.

Nori seaweed – or just nori for short – is one of the best-known edible seaweeds. As nori sheets, they are an essential part of sushi. But you can also use them for salads and soups – as well as for various Japanese recipes. In addition, there are many cosmetic products with algae, for example masks and creams.

According to the magazine GEO, 400,000 tons of nori seaweed are harvested every year. In total, the harvest of edible algae is over nine million tons. They come primarily from Japan, China, the Philippines and Korea – but algae are also cultivated in Brittany and California. Algae farms are a good alternative to traditional farms, especially in Japan, because there is a lack of agricultural land.

Nori seaweed belongs to the red algae, a class of algae that consists of over 4,000 species and is predominantly found in the sea. Nori algae does not exist in our seas, but there are also close relatives in the North Sea, on Heligoland and on the coasts of Great Britain, according to rbb. (link to audio file)

In addition to nori algae, there are many other edible algae such as green algae. They include, for example, ulva, the so-called sea lettuce – it is considered a delicacy in France. There is also sugar kelp and brown algae like wakame, which are part of the Japanese miso soup. All of these species belong to the macroalgae, i.e. large-leaved algae with many cells. In addition, there are microalgae such as spirulina algae and chlorella, which are often marketed as dietary supplements.

Nutritional values ​​and ingredients of nori seaweed

Nori seaweed is particularly popular with vegans – because it contains vitamin B12, which is otherwise found almost exclusively in animal products. As the German Society for Nutrition (DGE) explains, it has not yet been clarified whether the vitamin in nori algae has a high bioavailability. That means it’s unclear how much of the vitamin in the algae our bodies can utilize. A Finnish study speaks in favor of algae as a source of vitamins: As part of the study, a group of vegans had consumed nori algae and/or chlorella over a longer period of time – they had twice the B12 content in their blood as vegans control group. In addition to vitamin B12, nori seaweed also contains B vitamins such as folic acid and beta-carotene.

On seaweed products you will often see warnings about the high iodine content of seaweed. Iodine is a trace element that our body needs, but which can lead to thyroid problems in excessive amounts. However, according to the Federal Center for Nutrition, nori algae have a rather low and therefore unproblematic iodine content – unlike their relatives, the brown algae. Soaking and rinsing the seaweed in water before eating can further reduce the iodine content.

Note: People with thyroid problems should avoid eating algae or consult their doctor beforehand.

This is how nori seaweed is grown

Nori seaweed is preferred in tanks. In it, the spores are stored on oyster shells for about five months. So-called seeding nets are then hung in the tank and the water is kept moving for 20 to 60 minutes. This stirs up the spores and causes them to get stuck in the web. The farmers then place the nets covered with spores in the sea.

In the first month after sowing, the algae only grow about a centimeter. Then their growth accelerates massively, they can grow up to 15 centimeters longer within two weeks. After fifty days they have reached a length of 15 to 20 centimeters. After harvesting, the nori seaweed is immediately dried and cut into leaves.

How sustainable is nori seaweed?

The nori seaweed that we buy in the supermarket or are served in the restaurant usually comes from Southeast Asia. They usually have a long transport route behind them.

It is best to use a product with an organic seal. According to the Federal Center for Nutrition, the EU organic regulation requires that the organic algae come from bodies of water with a high ecological quality and are managed sustainably. The organic association Naturland has, among other things, even stricter requirements for water quality – social standards are also taken into account. You can find nori algae with an organic seal in health food stores.

According to GEO, algae have a positive effect on the climate: they remove three times as much carbon dioxide from the air as crops – and can thus bind many greenhouse gases. However, they are not without controversy because, according to the spectrum, too many algae can lead to an algal bloom: This describes the mass proliferation of algae in nutrient-rich waters. This algae then dies, sinks to the bottom and is decomposed by bacteria. This is an aerobic process, which means that the bacteria use oxygen. As a result, numerous other creatures that are dependent on the oxygen in the water die. The body of water becomes a dead zone. In addition, gases can form under the algae carpets that are toxic and harmful to the climate. Some algae also produce toxins themselves.

How the cultivation of edible algae affects the climate, positively and negatively, has not yet been researched much. If it is operated sustainably, algae farming can produce regionally grown, climate-friendly and nutrient-rich food. Algae are also being discussed as fuel for cars, as a raw material for clothing and as packaging material.

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Food

Lemons: That’s How Healthy They Are

Lemons are considered very healthy – not least because they contain a lot of vitamin C. We explain to you what else is in lemons and when they are ripe.

Lemons: The healthy all-rounders

Lemons, which belong to the rue family like grapefruit or orange, are a versatile fruit:
In summer we like to add them to our drinks to give them a fresh, sour taste.
In winter, lemons in the form of a hot lemon are used as a home remedy for colds and to strengthen the immune system.
In the kitchen, you can refine many sweet and savory dishes with lemon juice and zest.
In addition, lemons can neutralize odors in the refrigerator or dissolve limescale as a household remedy.
Tip: Look for an organic seal when buying lemons. This guarantees that the lemons are untreated and that you can use both the zest and the juice.

Are Lemons Healthy? The nutritional values

Lemons have a high water content, which is good for our water balance. The fruits are also low in calories and can therefore help with weight loss. Unlike other types of fruit such as grapes or bananas, they contain little sugar and are therefore healthy.

This is what the specific nutritional values ​​of 100 grams of lemon look like:

29 kilocalories of energy
89 grams of water
0.3 grams of fat
9.3 grams of carbohydrates
2.5 grams of sugar
1.1 grams of protein
2.8 grams of fiber
53 milligrams of vitamin C
26 mg calcium
138 grams of potassium
8 mg magnesium

Lemons: Healthy vitamin C suppliers

The lemon is considered healthy because of its high vitamin C content.
100 grams of lemon contains an average of 50 milligrams of vitamin C and thus covers about half of the daily vitamin C requirement.

A study found that you can prevent kidney stones by drinking lemon water for a long time. Vitamin C helps to stimulate kidney function.

Note: Other foods such as strawberries, blackcurrants, broccoli, Brussels sprouts, kale or cauliflower contain significantly more vitamin C than lemons.

Conclusion: Lemons are considered healthy mainly because of their high vitamin C content. However, there are no precise scientific studies on what effects, for example, an alkaline diet or a lemon juice cure can have on the body. What you should make sure, however, is that you cover your daily vitamin C requirements. Especially in winter or when the immune system is weak, it makes sense to use lemons regularly.

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Food

Lamb’s Lettuce: The Greens Are so Healthy

Lamb’s lettuce is healthy and one of the most nutritious types of lettuce. We give you an overview of the nutritional values, vitamins and minerals and also show you the disadvantages of the salad.

Lamb’s lettuce is in season from October to April. So it’s worth buying and processing the healthy lettuce during this period.

When buying lamb’s lettuce, you should look for an organic seal. It guarantees you that the lamb’s lettuce comes from organic farming and is free of chemical pesticides. If you buy the lamb’s lettuce regionally, not only will the local suppliers be happy, you will also be doing something good for the environment and your health. Regional products cause fewer CO2 emissions thanks to shorter transport routes.

Is lamb’s lettuce healthy? This is what the nutritional values ​​of the lettuce look like

Lamb’s lettuce is healthy because it is one of the most nutritious types of lettuce. It is also low in fat, sugar and carbohydrates.

This is what the specific nutritional values ​​of 100 grams of lamb’s lettuce look like:

Calorific value: 18 kcal (77kJ)
Protein: 1.8g
Carbohydrates: 0.7g
of which sugar: 0.7 g
Fat: 0.4g
Dietary fiber: 1.8 g

Lamb’s lettuce also contains many healthy vitamins and minerals. These include, among others:

vitamin C
Vitamin A
vitamin E
B group vitamins
magnesium
chloride
sulfur
potassium
calcium
phosphorus

Effect of healthy lamb’s lettuce

The vitamins and minerals it contains make lamb’s lettuce very healthy. The ingredients of lamb’s lettuce have a number of positive health aspects:

Lamb’s lettuce is known for having a particularly high proportion of vitamin C. This strengthens the immune system and is necessary for the development of connective tissue and bones.
Lamb’s lettuce contains vitamin A, which supports both the structure of the skin and visual performance.
Vitamin E is also detectable in lamb’s lettuce. The two essential functions of the vitamin are fat metabolism and the protection of body cells from free radicals.
In addition, the lettuce variety is rich in various vitamin B groups. The highest is the vitamin B6 proportion, which is crucial for various metabolic processes such as protein metabolism and also plays an important role in hormone formation.

Disadvantages of lamb’s lettuce

Although lamb’s lettuce is so healthy, it also has disadvantages: it contains both oxalic acid and nitrate. Both substances can become toxic to the human body.

Nitrate: Nitrate in water and food is initially harmless. However, it becomes critical when the body converts the nitrate to nitrite, for example during digestion. This often leads to a bacterial infection of the digestive tract. This can even be life-threatening for children.
Oxalic Acid: Pure oxalic acid can damage the kidneys. Cooking foods that contain this substance helps. In this way, the oxalic acid content decreases. However, the oxalic acid value in lamb’s lettuce is so low that you can eat it raw. Nevertheless, caution is advised: You should not consume lamb’s lettuce in excessively large quantities. If you suffer from kidney failure, you are on the safe side if you do without lamb’s lettuce.

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