What are the ingredients in our care: Omega-3 fatty acids and the nutritional properties

As a nutritionist, I pay particular attention to a balanced diet for my family. Even when my daughter was little, I offered her certain foods that contain important essential nutrients and that can only be ingested through food.

One of these nutrients is the omega-3 fatty acid. Many mothers probably already know this nutrient from pregnancy and breastfeeding as an additional dietary supplement “DHA”, which contributes to brain development. I've been giving my kids avocados on their own or on bread since they were babies. Because Avodao not only contains omega-3 fatty acids, but also a large amount of vitamin B, alpha and beta carotene, vitamin E and biotin, which are very well absorbed by the body thanks to the fatty acids.

Avocado is an all-rounder Oil contains vitamins, fatty acids and phytochemicals such as lecithin, squalane, carotenoids, vitamins A, D, E and phytosterols, alpha-tocopherol, unsaturated palmitoleic acid. Not only are these vitamins good to eat, they're also great for your skin. Avocado oil can no longer be dispensed with in our Organic Wonder Oil and Organic Baby Cream. Makes our baby's sweet cheeks soft and supple.

What do we need omega-3 fatty acids for?

The intake of omega-3 fatty acids contributes to the healthy development of the eyes and brain of our baby in the womb or in the breastfed baby. Because the omega 3 fatty acids are involved in the production of hormones, provide protection against infectious diseases, and ensure moisture and elasticity for the skin and hair (x). In addition, omega-3 fatty acids have a positive effect on the flow properties of the blood and the cell metabolism process, which affects heart health.

Omega-6 fatty acids are found in large amounts in sunflower oil, corn oil and soybean oil. Soy flour is sometimes used for animal husbandry, so that we consume a high proportion of omega-6 fatty acids through meat consumption.

This imbalance of omega-6 and 3 in our diet leads to inflammatory substances in the body and leads to immune reactions such as chronic inflammatory reactions. Blood pressure, coagulation factors, sensitivity to pain, blood lipids, etc. are some of the long-term effects of a long-lasting omega-6 and -3 imbalance (x).

How Much Omega 3 Should You Consume?

I wouldn't give specific recommendations on how much of any product to eat each day to meet omega-3 needs. Because food should also taste good and cooking should be fun. Therefore, I will give you the following tips that I have often used in nutritional counseling.

Categorize all foods containing omega-3 into 3 levels red, green and yellow 4-2-1: 4 days green-2 days yellow-1 day red. Green for the foods that you already use or can imagine eating every day. Yellow for foods that you find tasty but don't use very often. Red for food that you rarely buy and process. You then create your menu for the week. Mainly green, then yellow and finally red food should be eaten per week.

Eg linseed oil as green, you can add to the salad every day. You can put chia seeds in muesli every other day, so it turns out too yellow. Fish as red, you eat once a week.

Chia seeds contain 19,000mg/100g omega-3 fatty acids

Linseed oil contains 52,800mg/100g omega-3 fatty acids

Walnuts contain 10.172mg/ 100g omega-3 fatty acids

Tuna contains 4923mg/ 100g omega-3 fatty acids

Salmon contains 2285mg/ 100g omega-3 fatty acids

Rapeseed oil contains 8584mg/ 100g omega-3 fatty acids