Näin saat riittävästi omega-3-rasvahappoja

Omega-3-rasvahapoilla on useita tärkeitä tehtäviä elimistössä ja niiden riittävän saannin varmistat helpoiten syömällä rasvaista kalaa. Tässä artikkelissa kerromme muita hyviä omega-3:n lähteitä, jotta sinun olisi helpompi saada riittävästi omega-3 -rasvahappoja päivittäisestä ravinnosta.

Omega-3-rasvahappoja kalasta

Kaikki kalat ja äyriäiset sekä niiden lisäksi kasviplanktonit sisältävät omega-3-rasvahappoja. Rasvaiset kalat kuten makrilli, turska, lohi, anjovis, silli ja kasviplankonit ovat myös hyviä pitkäketjuisten omega-3-rasvahappojen lähteitä. Kaloista ja levistä saatavilla omega-3-rasvahapoilla on myös tutkitusti positiivisia terveysvaikutuksia ja ne on luokiteltu pitkäketjuisiksi monityydyttämättömiksi rasvahapoiksi. Pääasiallisimmat omega-3-rasvahapot ovat dokosaheksaeenihappo (DHA) ja eikosapentaeenihappo (EPA).

Muita omega-3-rasvahapon lähteitä

Omega-3-rasvahappoja saadaan myös kasviperäisestä ravinnosta ja siemenistä, kuten esimerkiksi pellavan- ja chiansiemenistä. Kasviperäiset omega-3-rasvahapot ovat lyhytketjuisia. Yleisin kasviperäinen omega-3-rasvahappo on alfalinoleenihappo (ALA). Kasviperäisten omega-3-rasvahappojen terveysvaikutukset eivät ole yhtä hyviä kuin EPA:n ja DHA:n vaikutukset. ALA pystytään muuntamaan elimistössä myös EPA:ksi ja DHA:ksi, mutta muuntumista tapahtuu vain vähäisessä määrin.

Tärkeimmät ruoasta saatavat omega-3-lähteet

Monet elintarvikkeet sisältävät omega-3-rasvahappoja ja alla luettelemme tärkeimmät lähteet. Sulkuihin olemme merkinneet, mikä rasvahappo elintarvikkeessa esiintyy.

  • Pellavansiemen (ALA)
  • Hampunsiemen (ALA)
  • Chiansiemen (ALA)
  • Sardiinit, silli (DHA+EPA)
  • Makrilli (DHA+EPA)
  • Lohi (DHA+EPA)
  • Ruijanpallas (DHA+EPA)
  • Tonnikala (DHA+EPA)
  • Miekkakala (DHA+EPA)
  • Simpukat (DHA+EPA)
  • Turska (DHA+EPA)
  • Kampela (DHA+EPA)
  • Punainen liha (kasviravintoa syövillä eläimillä rasvakudos, ALA)
  • Levät (DHA+EPA)


What is good health?

Do you have a good lifestyle?

Lifestyle simply means the way in which you live. Health and lifestyle go hand in hand. You might feel you have a good lifestyle if you are physically active, eat healthily and generally experience a sense of wellbeing. Conversely, if you want good health you should also have a good lifestyle.

Physical activity is the major contributor to a good lifestyle, but diet, drugs, stress, sleep and social conditions are also play an important role. Being able to use the body properly to avoid injury also affects lifestyle. Physical activity can also prevent depression and help you to recover more quickly from mental illness, both of which obviously affect your lifestyle.

Diet can be a difficult topic for many. Perhaps you eat too much or too little or maybe you find it hard to know what foods to combine to have a balanced diet. It’s also important to eat food that contains important vitamins, minerals and dietary fibre, omega-3 and antioxidants. On top of all this, you also need to get enough energy, protein and the correct fatty acids. The requirement for these nutrients changes throughout your life. When you are older you also have different requirements than children and younger adults. Women also have different requirements than men. Pregnant and breastfeeding mothers also have special requirements.

When you get older, you lose muscle mass and your body requires less energy and therefore less food. You may lead a less active life than you did before, which is why you require less food. However, your need for minerals, vitamins and other nutrients remains the same. Of course, there are plenty of healthy and active older people, but when you reach 70 to 80 years of age, it’s easier to become ill, especially during flu season.

Some steps you can take to improve your lifestyle and health are to:

What is good quality of life?

The World Health Organisation (WHO) defines quality of life as a state where the individual can realise their potential, cope with normal stressful situations, work in a rewarding and positive way, and be able to contribute to others and society. 

Quality of life is a wide and somewhat diffuse concept that includes joy in, and a desire for, life. These are values that are rather felt than measured, which in turn are based on personal environment and choices. Quality of life doesn’t necessarily depend on being healthy or sick. It’s the moments between worries, sorrows, problems and ailments that matter. For example, if you have a chronic illness, a feeling of mastery can be important when talking about quality of life.

To sum up, quality of life is a combination of health, lifestyle, networks and social support. It’s about experiencing joy, meaning in life, satisfaction, security and a sense of belonging, as well as being able to use your strengths. It’s also about feeling interest in life, coping with everyday situations and a being committed to something or someone. If you have good quality of life, you will be able to cope better with the inevitable stressful situations in life.