Fish is part of a balanced diet generally the opinion that fats are fundamentally bad and big, but this perception is not true. Our bodies need fatty acids, of which he can make even the most alive. The body can not synthesize essential fatty acids. Therefore, you must be absorbed through food. The most important representatives of essential fatty acids are linoleic acid (Omega-6 fatty acid) and alpha-linolenic acid (Omega-3 fatty acid). Essential fatty acids are involved in the structure of cell membranes and control many vital processes in the body arising from them products, such as for example the prostaglandins. Flat stomach by eating healthy, those who exercise their muscles, must follow the Gold rule.
Of course includes sufficient Omega-3, which has a particularly positive effect on health. Fatty fish such as salmon and herring contain much Omega-3. To a healthy lifestyle, fish consumption includes two times a week. But most people put into not enough Omega-3. There are three different fatty acids, which are listed under the umbrella term of Omega-3. For one, there are Elicosapentaesaure EPA and Docosahexaenoic acid DHA, which can include the essential fatty acids and significantly reduce the risk of heart and vascular disease.
In addition to the Omega-3 fatty acids, which are contained in the fish, there is also a vegetable version: the so-called alpha-linolenic acid, short: ALA. The human organism partially translates the ALA into EPA and DHA. Natural sources of Omega 3 are: fatty fish species: herring, mackerel, sardine, tuna vegetable sources: flax seed oil, walnuts, canola and soybean oil, nuts, beans is the recommended daily dose of Omega-3 fatty acids in adult 450 mg per day. A portion (100-150 g) fish, what an oily fish should be consumed at a meal would be twice a week. The consumption of 40 50 gram salmon or herring are enough to the required Omega-3 daily dose to cover. Most people have not enough Omega-3. The fish preparation has also its drawbacks. Fish must be cooked thermally, and Omega-3 fatty acids are quite unstable at high temperatures. The fish will remain, so get the Omega-3 fatty acids preferably at low heat or cooked with steam. Another disadvantage would be that fish that are rich in omega-3 fatty acids, with the exception of the salmon contain much mercury. Long-lived predatory fish contain methyl mercury, which is already questionable for toxicological reasons from a monthly consumption of fish by 114 g (swordfish) or 454 g (tuna). Sardine, anchovy or mackerel are almost harmless (toxicologically unbedenkliche monthly recording 2724 g), even better salmon (3623 g / month). Who twice manages a week to eat fish, intended to supplement its diet with Omega-3 fish oil. Athletes is therefore particularly recommended to eat fish, because the Omega-3 – fatty acid contained in it has a positive impact on the Heart rhythm and blood circulation.