How Polyphenols Boost Omega-3 Fatty Acids

The importance of omega-3 fatty acids is widely known: They support heart health, promote brain function and have an anti-inflammatory effect. However, what is less well known is that polyphenols - a group of antioxidants found in many plants- can play a crucial role in enhancing the effects of omega-3 fatty acids in the body.

What are polyphenols?

Polyphenols are a class of phytochemicals found in many fruits and vegetables, as well as nuts, seeds, herbs, and olive oil. They have strong antioxidant properties, which means they can scavenge free radicals and thus prevent cell damage in the body.

The interaction between polyphenols and omega-3 fatty acids

Omega-3 fatty acids are essential fatty acids that the body cannot produce itself. They are mainly found in fatty fish such as salmon, mackerel and sardines as well as in plant sources such as flax and chia seeds. These fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have an anti-inflammatory effect and support the cardiovascular system.

Polyphenols can promote the effects of omega-3 fatty acids in various ways:

1. Improved bioavailability: Omega-3 fatty acids can work best in the cells of the body if they are well absorbed and transported. According to studies, polyphenols, especially those contained in olive oil and green tea, appear to improve the absorption and utilization of omega-3 fatty acids.

2. Anti-inflammatory synergy: Both polyphenols and omega-3 fatty acids have a strong anti-inflammatory effect. Thanks to their antioxidant effect, polyphenols protect omega-3 fatty acids from oxidative degradation.

3. Protection against oxidation: Omega-3 fatty acids are relatively sensitive to oxidation. This oxidation process can be slowed down or prevented by eating foods rich in polyphenols.

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What does a polyphenol-rich diet look like?

A diet rich in polyphenols not only promotes omega-3 fatty acid health, but also overall health. Polyphenol-rich foods are wide-ranging and delicious, so you can easily incorporate them into your diet.

Here are some tips on how to make your diet richer in polyphenols:

1. Fruit and vegetables as a basis

The easiest and most effective way to consume more polyphenol is to eat fresh fruit and vegetables regularly. Dark berries (such as blueberries, blackberries and currants), apples, grapes, cherries and citrus are particularly high in polyphenols. When it comes to vegetables, you should focus on green leafy vegetables, onions, broccoli and tomatoes.

2. Nuts, seeds and wholegrain products

Nuts, seeds and wholegrain products contain lots of polyphenols. Flax and chia seeds as well as oats, quinoa, and barley are excellent sources of both omega-3 fatty acids and polyphenols.

3. Use herbs and spices

Herbs and spices such as turmeric, cinnamon, oregano, rosemary and thyme are particularly rich in polyphenols and can add delicious layers of flavor to food.

4. Enjoy tea

Green and black tea are excellent sources of polyphenol. Green tea in particular contains catechins, a powerful antioxidant polyphenol group that also benefits omega-3 fatty acids.

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