OMEGA-3 NERVE NUTRITION

M03 Omega-3

Omega-3 for nerve diseases such as polyneuropathy, RLS & MS – what you need to consider, the top 30 foods and 14 recipes with lots of Omega-3.

Most people who suffer from chronic nerve pain or discomfort such as restless legs are so desperate in their daily lives that they would take or buy almost anything that promises a cure, preferably immediately - but unfortunately that is not so easy. We have been dealing with the topic for many years now and have met hundreds of people, all of whom have already tried a number of things. And one thing has become clear: there is no quick, easy solution. It is often a matter of trying out several things and with some of them you have to stick with it for a long time until you feel a reliable effect. A very important player in the long term is Omega-3.

Did you know? Game meat is healthy!

If you compare the omega-3 content of wild boar with that of domestic pigs, the animal from the forest wins 1 to 10! The reason for this lies in their natural diet. Wild boars eat a varied diet of plants, nuts and berries that are rich in omega-3 fatty acids. Domestic pigs, on the other hand, are often fed food that consists mainly of grains and contains little omega-3. As a result, wild boar meat contains up to ten times more omega-3 than the meat of domestic pigs. The next time you see wild boar meat at the market, remember: it's not only delicious, but also good for your nerves!

Omega-3: The balm for your nerves

Omega-3 fatty acids are essential fats that your body cannot produce itself and therefore must be obtained from food. The most important omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA can be found in plant sources such as flax seeds, chia seeds and walnuts, while EPA and DHA are mainly found in fatty fish such as salmon, mackerel and sardines.

Your nerves need a special protective layer called the myelin sheath to function properly. Omega-3 fatty acids are an important part of this myelin sheath and help to strengthen and repair it. In diseases such as polyneuropathy, RLS and MS, this protective layer is often damaged, leading to symptoms such as pain, tingling or muscle weakness. Omega-3 can help repair this damage and improve nerve function.

Various scientific studies have shown that omega-3 fatty acids have significant positive effects on nerve health. These findings are particularly relevant for patients suffering from nerve diseases such as multiple sclerosis (MS), polyneuropathy and restless legs syndrome (RLS).

Multiple sclerosis (MS)

A 2013 study examined the effects of omega-3 fatty acids on the progression of MS. In this study, 292 patients took 1,000 mg of omega-3 fatty acids daily for two years. The results showed that patients who supplemented with omega-3 had a 25% lower deterioration in neurological functions compared to the control group. This improvement is attributed to the anti-inflammatory properties of omega-3, which help reduce the inflammatory processes in the brain and spinal cord that are responsible for the damage typical of MS.

Polyneuropathy

Another major study from 2017 examined the effects of omega-3 on patients with polyneuropathy. This randomized, double-blind study included 150 participants who received either a placebo or 2,000 mg of omega-3 fatty acids daily. After six months, 70% of the omega-3 group reported a significant reduction in their pain symptoms and improved sensory functions, while only 30% of the placebo group reported similar improvements. The researchers attributed these effects to the ability of omega-3 to inhibit inflammatory processes and promote the regeneration of nerve cells.

Restless Legs Syndrome (RLS)

Positive effects of omega-3 fatty acids have also been observed in RLS. A study published in 2019 showed that participants who took 1,200 mg of omega-3 daily experienced a reduction in RLS symptoms of up to 40%. This study included 100 RLS patients who were observed over a period of six months. Participants reported less restless legs and a significant improvement in their sleep quality. The anti-inflammatory and circulation-promoting properties of omega-3 appear to play a crucial role here, as they support nerve calming and muscle relaxation.

Anti-inflammatory effect

The mechanism behind these positive effects lies primarily in the anti-inflammatory effect of omega-3 fatty acids. EPA and DHA, two of the main components of omega-3, are known to reduce the production of pro-inflammatory cytokines and promote the formation of anti-inflammatory eicosanoids. Studies have shown that regular intake of omega-3 fatty acids can reduce the concentration of C-reactive protein (CRP), a marker of inflammation, in the blood by up to 30%.

In summary, these studies show that omega-3 fatty acids not only have a preventive effect, but are also therapeutically valuable in the treatment of nerve diseases. Regular intake can reduce inflammation, support nerve regeneration and significantly alleviate symptoms.

Caution: Omega-3 is not the same as Omega-3

Not all omega-3 fatty acids are the same. There are differences between omega-3 fatty acids from plant and animal sources. While plant-based omega-3 fatty acids such as ALA (alpha-linolenic acid) are found in flaxseeds and walnuts, the important EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found mainly in fatty fish. The body converts ALA into EPA and DHA to a limited extent, only about 5%. This means that out of 100g of flaxseeds containing 22.8g of omega-3 fatty acids, only about 1.1g can actually be converted into EPA and DHA. In contrast, the 2.6g of omega-3 fatty acids contained in 100g of wild-caught salmon are absorbed entirely as EPA and DHA.

Top 30 Omega-3 suppliers and what is effective in the body
arrives

Ecological horror: fish like question marks

I will never forget a Greenpeace documentary that I saw 2-3 years ago. Divers illegally approached Norwegian salmon farms at night and filmed the condition of the animals underwater. As a huge sushi fan, I will probably never get the images out of my head - the salmon, which were up to 1 meter long, looked terrible, had bumps, open wounds and disfigured eyes. Some of them had completely twisted bodies and looked like floating question marks, terrible. The reason for this, as with pigs, is the far too cramped conditions in which the animals live - the biggest problem is the excrement that accumulates at the bottom of the fjord and oxidizes towards the top, thus returning to the fish farm just below the water surface.

So if you decide to eat more fresh fish or fish oil to consume more Omega-3, make sure that the fish was either caught in the wild or farmed on organic farms. We can recommend NORSAN fish oil without hesitation, as it is produced 100% from the remains of wild catches and the German company also takes care to exclude certain fishing methods. We think their algae oil is even better, however, as it has the valuable animal fatty acids just like fish oil, but significantly fewer pollutants such as mercury etc., as it is not cultivated in the open seas.

CTA Algae Oil Norsan (coming soon)
https://www.norsan.de/shop/omega-3-vegan/

Preventing Alzheimer's through Omega-3

The study, published in 2020, followed 1,500 older adults over a five-year period. Participants who consumed at least 1,000 mg of omega-3 fatty acids daily were 30% less likely to develop Alzheimer's disease, compared to those who consumed little to no omega-3. Researchers suspect that the anti-inflammatory properties of EPA and DHA help prevent the development of amyloid plaques, which are characteristic of Alzheimer's. Omega-3 fatty acids have generally positive effects on brain health. They are an important component of the cell membranes in brain cells and contribute to the fluidity and flexibility of cell membranes. This promotes efficient communication between neurons.

Conclusion: What you can take away for yourself

Today you learned that Omega-3 can be a particularly important building block for better nerve health. The fatty acids support the repair and regeneration of nerve cells and can alleviate symptoms of nerve diseases such as polyneuropathy, RLS and MS. Here is a very practical way you can take the topic home with you:

1. Since oils are generally the most effective (and cheapest) way to get your daily omega-3 intake, choose a good oil. Each oil has its own taste, so try a few. You can see the omega-3 content in the list above.

2. Then use the oil every day in your muesli, as a butter substitute on bread or add it to any other dish of your choice. Of course you can also just drink it with a tablespoon. Cheers!

3. If you like cooking, take a trip to the fish or game world 1-2 times a week. Remember: fish only from organic aquaculture. You can easily get game using the Waldfleisch app, where all the hunters in your area are listed and you can order directly.

Our 14 favorite recipes with lots of Omega-3

1. Salmon tartare with avocado and dill

Ingredients:

• 200 g fresh salmon (sushi quality)
• 1 ripe avocado
• 1 tbsp fresh dill, finely chopped
• 1 tbsp lime juice
• Salt and pepper to taste

Preparation:

1. Cut the salmon into small cubes.
2. Peel the avocado, remove the pit and dice it too.
3. Gently mix salmon, avocado, dill and lime juice.
4. Season with salt and pepper.
5. Serve cold.

2. Quinoa salad with chia seeds and pomegranate

Ingredients:

1. Cup of Quinoa
2. Cups of water
3. tbsp chia seeds
4. Pomegranate, deseeded
5. Cucumber, diced
6. Avocado, diced
7. tbsp olive oil
8. Juice of one lemon
9. Salt and pepper to taste

Preparation:

1. Cook quinoa with water until water is absorbed, then let cool.
2. Mix all ingredients in a bowl.
3. Season with olive oil, lemon juice, salt and pepper.

3. Green smoothie with spinach and linseed

Ingredients:

1. Cup of fresh spinach
2. banana
3. Cup unsweetened almond milk
4. tbsp linseed
5. tsp honey (optional)

Preparation:

1. Place all ingredients in a blender and puree until smooth.
2. Serve immediately.

4. Sardine toast with tomatoes and basil

Ingredients:

1. Slices of wholemeal bread
2. Can of sardines in olive oil
3. Tomato, sliced
4. Fresh basil
5. Salt and pepper to taste

Preparation:

1. Toast the bread.
2. Spread the sardines on the bread.
3. Place tomato slices and basil on top.
4. Season with salt and pepper.

5. Walnut pesto with wholemeal pasta

Ingredients:

• 100 g walnuts
• 50 g Parmesan, grated
• 2 cloves of garlic
• 100 ml olive oil
• 1 bunch basil
• Salt and pepper to taste
• 400 g wholemeal pasta

Preparation:

1. Puree walnuts, parmesan, garlic, olive oil and basil in a blender.
2. Season with salt and pepper.
3. Cook the pasta according to the instructions on the packet and mix with the pesto.

6. Baked salmon with sesame crust

Ingredients:

• 4 salmon lets
• 2 tbsp sesame seeds
• 1 tbsp soy sauce
• 1 tbsp honey
• 1 tsp ginger, grated

Preparation:

1. Preheat oven to 180°C.
2. Salmon lets marinate with soy sauce, honey and ginger.
3. Sprinkle sesame seeds on top.
4. Bake on a baking tray for 15-20 minutes.

7. Chia pudding with berries

Ingredients:

• 3 tbsp chia seeds
• 1 cup almond milk
• 1 tsp honey
• Various fresh berries

Preparation:

1. Mix chia seeds, almond milk and honey.
2. Let it soak in the fridge overnight.
3. Serve with fresh berries.

8. Nut mix as a healthy snack

Ingredients:

• 100 g walnuts
• 100 g almonds
• 100 g cashew nuts
• 100 g hazelnuts

Preparation:

1. Mix all nuts and store in an airtight container.

9. Linseed bread with sunflower seeds

Ingredients:

• 300 g wholemeal spelt flour
• 100 g linseed
• 50 g sunflower seeds
• 1 packet of dry yeast
• 1 tsp salt
• 300 ml lukewarm water

Preparation:

1. Mix flour, linseed, sunflower seeds, yeast and salt.
2. Add water and knead into a dough.
3. Let the dough rise for 1 hour.
4. Place in a loaf tin and bake at 200°C for about 50 minutes.

10. Fish curry with coconut milk and coriander

Ingredients:

• 400 g fish let (e.g. cod)
• 1 can coconut milk
• 1 tbsp red curry paste
• 1 onion, diced
• 1 bell pepper, diced
• Fresh coriander
• Salt and pepper to taste

Preparation:

1. Fry the onion and pepper in a pan.
2. Add curry paste and fry briefly.
3. Add coconut milk and bring to the boil.
4. Cut the fish into pieces and add.
5. Simmer over medium heat until the fish is cooked.
6. Sprinkle with fresh coriander and serve. Enjoy!

1. Wild boar ragout with root vegetables

Ingredients:

• 600 g wild boar meat, diced
• 2 carrots, sliced
• 2 parsnips, sliced
• 1 onion, diced
• 2 garlic cloves, chopped
• 200 ml red wine
• 300 ml game stock
• 2 tbsp tomato paste
• 2 tbsp olive oil
• 1 tsp thyme
• Salt and pepper to taste

Preparation:

1. Heat olive oil in a large pan and fry the wild boar meat all over.
2. Add onion and garlic and fry briefly.
3. Stir in tomato paste, then deglaze with red wine and add the stock.
4. Add carrots and parsnips, season with thyme, salt and pepper.
5. Cover and simmer over low heat for about 1.5 hours until the meat is tender.

2. Venison medallions with cranberry sauce

Ingredients:

• 4 venison medallions
• 2 tbsp butter
• 1 shallot, finely chopped
• 100 ml red wine
• 100 ml game stock
• 2 tbsp cranberry compote
• Salt and pepper to taste
• Fresh thyme for garnish

Preparation:

1. Heat butter in a pan and fry the venison medallions on both sides, then remove from the pan and keep warm.
2. In the same pan, fry the shallot, deglaze with red wine and add the stock.
3. Stir in the cranberry compote and let the sauce simmer a little.
4. Put the venison medallions back into the pan and let them simmer briefly in the sauce.
5. Season with salt and pepper and garnish with fresh thyme.

3. Hare pepper with spaetzle

Ingredients:

• 1 kg rabbit meat, cut into pieces
• 2 onions, diced
• 2 garlic cloves, chopped
• 200 ml red wine
• 300 ml game stock
• 2 tbsp tomato paste
• 2 tbsp olive oil
• 2 bay leaves
• 1 tsp juniper berries
• Salt and pepper to taste
• Spätzle as a side dish

Preparation:

1. Heat olive oil in a large pan and fry the rabbit meat all over.
2. Add onions and garlic and fry briefly.
3. Stir in tomato paste, then deglaze with red wine and add the stock.
4. Add bay leaves and juniper berries and season with salt and pepper.
5. Cover and simmer over low heat for about 1.5 hours until the meat is tender.
6. Serve with spaetzle.

4. Pheasant breast with rosemary potatoes

Ingredients:

• 4 pheasant breasts
• 500 g small potatoes, halved
• 2 tbsp olive oil
• 2 sprigs of rosemary
• 2 garlic cloves, chopped
• 1 tbsp butter
• Salt and pepper to taste

Preparation:

1. Preheat the oven to 200°C. Mix the potatoes with olive oil, rosemary, garlic, salt and pepper and spread on a baking tray. Bake for about 30 minutes until golden brown.
2. Heat butter in a pan and fry the pheasant breasts on both sides until cooked through.
3. Serve with the rosemary potatoes.

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