Health and Recipes

The healthiest substance in fish: omega 3 acids

It has been known since a long time that people who often eat sea fish stay in good health. It is thanks to substances such as omega 3 fatty acids found in fat sea fish such as salmon, herring, mackerel and tuna. 


It is worth knowing that omega 3 acids are one of essential fatty acids, the ones that we must ingest because our body require them for good health but cannot synthetize them.


Why do we need omega 3 acids? Above all, they reduce the cholesterol level in blood. They also reduce blood pressure in people who suffer from hypertension (but not in those who have good blood pressure). It is because they promote the production of nitric oxide, which makes the blood vessels relax. They may also reduce the risk of heart attack, because they get into cell membranes and change the way platelets work. 


An average person needs circa 500 mg of omega 3 acid per day in order to satisfy their needs. This means that we should consume about 0.5 kg of fish per week.


In the typical Polish diet there is significantly less omega 3 acids than it should be according to scientific associations. The main reason for this is the fact that Poles eat too little fatty sea fish (for example, 15-20 times less than Italians).


Source:  and  European Commission Regulation no. 116/2010