Table where omega 3 is found in foods. Composition of vegetable oil. Healthiness rating by fatty acids

Omega 3 fatty acids are whole line substances that differ in their structure and properties. You can get them from products, there are also special pharmaceutical drugs. It is important to know why exactly our body needs these fatty acids, and also what harm their excess can cause.

Omega acids Omega 3 – These are polyunsaturated fatty acids that have important for human health. They are not produced by the body, so their presence in the body is important. daily diet nutrition. Omega 3 is also called vitamin F.

Scientists have proven that there is a direct connection between sufficient Omega 3 intake and serious diseases such as Alzheimer's disease, diabetes, hypertension, and heart disease. That is why it is important to take Omega 3 in sufficient quantities, because this substance has a beneficial effect on absolutely everything: from the functioning of the heart to the appearance of a person.

Omega 3 fatty acids perform the following functions:

• Improve metabolism, which prevents obesity;
• Promote speed dialing muscle mass body, which is important for athletes;
• Normalize blood pressure, excluding hypertension and hypotension;
• Reduce the risk of strokes and heart attacks, normalize the condition of blood vessels;
• Activate the brain, helping to better remember and focus attention;
• Reduce blood viscosity and cortisol levels;
• Improves endurance, this is especially important during sports, sessions or blockages at work;
• Cleanses the skin, making it elastic and soft;
• Promote testosterone synthesis, which is important for men;
• Render positive influence on ligaments and joints.

The main benefit of Omega 3 is the ability to strengthen the structure of cell membranes, and this, in turn, normalizes the functioning of all organs and systems.

Taking Omega 3 in the 2nd and 3rd trimester is very important. This reduces the occurrence of gestosis, miscarriage, and premature birth.

But there is also harm from excessive consumption of these acids. It consists of thinning the blood; even a small cut can lead to serious consequences.

What products contain

A person must know which foods contain Omega 3 in order to create the right diet that includes this beneficial element.

Below is a table showing foods high in Omega 3.

• - 53.4 g per 100 grams;
• - 36.7 g per 100 grams;
• olive - 9.28 g per 100 grams;
• rapeseed - 9.26 g per 100 g.

Knowing what contains the most Omega 3, you can create an optimal diet. To obtain maximum benefit from the above products, it is necessary to eat them in salted, pickled and, if possible, raw form. During heat treatment, beneficial components are destroyed, and the nutritional value ready meals decreases significantly. At the same time, canned fish does not lose its properties: vegetable oils present in canned food protect fatty acids from destruction.

To fully assimilate Omega-3, you must also include a sufficient amount of, and. acts as a preservative for Omega-3, it protects Omega-3 fatty acids from oxidation. Therefore, Omega-3 consumption must be done in combination with the listed vitamins.

Daily norm

Adults need to take at least 250-500 mg of Omega 3 per day, the optimal rate is 1000-2500 mg per day. For adults with increased level cholesterol - 2000 mg daily.

Children from 3 months to 3 years need to consume 900 mg per day. From 3 years - 1200 mg - the daily norm for a growing body.

Pregnant women take 300-1000 mg per day.

Excess and deficiency of Omega 3

Any vitamin, mineral or acid must be present in the body in sufficient quantity. Therefore, consuming foods containing Omega 3 in large quantities is harmful and even dangerous to health. It is worth knowing the daily norm and trying to stick to it. And vice versa, if a person eats little food rich in these fatty acids, then he needs to enrich the diet by including, for example, fish twice a week, taking linseed oil or other foods rich in Omega 3.

Omega 3 deficiency First of all, it affects a person’s appearance, the skin and hair suffer. Brain activity also slows down. With a deficiency of fatty acids in the body, the following symptoms are also observed:

• acne on the face and body;
• dandruff;
• peeling of the skin;
• depression;
• impaired attention and memory;
• joint pain;
• constipation;
• cardiovascular disorders.

Attention! Acute Omega 3 deficiency can lead to schizophrenia.

But not only deficiency is harmful, excess Omega 3 also carries with it unpleasant consequences, such as:

• hypotension;
• irritability;
• anxiety;
• nausea;
• lethargy;
• severe bleeding even from a small wound;
• weak muscle tone.

In our countries, an overdose of Omega-3 is not so bad. Our diet does not contain so much fatty fish and seafood and we do not consume them daily.

However, if you notice any of the above symptoms, first of all pay attention to the amount of foods you consume that contain Omega-3 polyunsaturated fatty acids.

List of the best pharmaceutical drugs with Omega-3

There are dietary supplements based on Omega 3, quite a lot of them, but not all are balanced in their composition. You should carefully read the instructions, as taking an unbalanced complex can have the opposite effect.

Here is a list of the best pharmacy supplements:

1. . Contains fish oil and vitamin E. The drug is sold in capsules. Normalizes blood circulation, prevents the formation of blood clots. Approved for use by children over 14 years of age.
2. Vitrum Cardio Omega-3. The drug is taken for the prevention and treatment of lipid metabolism. Take a course of 2 months. The capsules are not chewed, but washed down with water.
3. Solgar Wild Salmon Oil. It contains all the essential fatty acids, as well as the antioxidant astaxanthin. The drug is cleared of all impurities heavy metals, including mercury.

It is worth mentioning a couple of the best children's preparations with Omega 3, which will enrich the growing body with this useful substance. Parents need to very carefully select dietary supplements for their child, since manufacturers do not always make their product the correct composition. The following complexes are considered good:

1. Norwesol Kids. The drug is hypoallergenic. Designed for small children. Made from seal fat.
2. Omega3 WellnessKids. Swedish drug containing fish oil. Recommended for children from 3 years old. Contains no dyes, sugar or preservatives. Flavored with natural lemon oil.

Who needs to take pharmaceutical drugs with Omega 3

For men's health these fatty acids play a significant role important role. They improve potency, increase testosterone production, and are also recommended for athletes to quickly gain lean muscle mass.

Omega 3 is especially important for those who have the following health problems:

• Diseases of cardio-vascular system . Omega 3 normalizes blood pressure, heartbeat, prevents stroke and heart attack, slows down the development of atherosclerotic plaques.
• Diabetes. Fatty acids reduce insulin dependence and improve the patient's well-being during illness.
• Metabolic disease. Omega 3 breaks down body fat, lowers cholesterol levels.
• Psoriasis. The substance helps exfoliate “dead” cells in psoriasis, and also stimulates immune system, preventing the disease from moving forward.
• Problems with the gastrointestinal tract. Omega 3 normalizes digestion and prevents the occurrence of colon cancer.

To preserve youth, beauty and health, Omega 3 fatty acids are simply necessary. They help normalize skin color and make tissue firm and elastic. Have a beneficial effect on work nervous systems s, cardiovascular system, tone muscles and bone tissue.

The benefits of omega-3 are known to everyone and have long been beyond doubt. This group of fatty acids is found in many foods and is extremely important for our body. What are their benefits, where are they found and who needs omega-3s in the first place? The article will tell you about all this.

Unsaturated fatty acids easily undergo oxidation and are unstable to heat treatment, so products containing them are healthier to eat raw. Moreover, they are mostly found in plant foods.

At proper consumption Unsaturated acids have many beneficial properties for humans. For example, they speed up metabolism, help reduce appetite, and minimize the production of the stress hormone cortisol, which causes overeating.

Unsaturated fatty acids are divided into two large groups depending on the number of double bonds between carbon atoms. If there is only one such bond, the acid is classified as monounsaturated, if there are two, it is classified as polyunsaturated.

Omega-3s belong to the group of polyunsaturated fatty acids. They are not synthesized in the human body and are therefore considered essential. They are part of many structures - for example, cell membranes, epidermis, mitochondria; help remove bad cholesterol and have a powerful anti-inflammatory effect.

Benefits of Omega-3

Pregnant women and children

During pregnancy, women are often prescribed omega-3. There are a number of serious reasons for this.

Most importantly, polyunsaturated fatty acids reduce the risk of miscarriage and toxicosis in later stages of pregnancy, and also prevent possible development depression in the expectant mother. Toxicosis is especially dangerous, causing damage to many organs and systems. Against the background of this disease, the kidneys, liver, nervous system suffer, and the arterial pressure and swelling appears.

The most convenient source of omega-3 is considered to be fish oil, since fish contains the most fatty acids. Of the many functions it has on the pregnant woman’s body, the following can be highlighted:

• Normalization of pressure and blood flow
• Cell protection blood vessels
• Reducing the possibility of developing neurosis or stress

Omega-3s have a positive effect not only on the mother, but also on the fetus. They strengthen the child’s health and promote its proper development, and prevent problems with the digestive system. And in the first months of life, the baby is often prescribed fish oil as a preventive measure for rickets.

For athletes

Omega-3s are considered an important part of the sports diet for several reasons. They maintain healthy joints, increase endurance, and reduce the risk of developing cardiovascular diseases, have a tonic effect. But first of all poly unsaturated fats serve as a source of energy necessary for any athlete.

For weight loss

It cannot be said that polyunsaturated acids contribute efficient combustion fat reserves. But they do a good job of reducing appetite, and, consequently, the number of calories consumed. Therefore, when correct technique Omega-3 supplements, physical activity and a healthy diet can help you lose weight.

For skin

Omega-3s also have an effect on the skin. They are important for several reasons:

• Maintains the required level of collagen. With age, its amount gradually decreases, skin elasticity is lost, and wrinkles begin to appear on the body. Omega-3s slow down this process.
• Hinder development skin allergies.
• Actively fight skin diseases such as acne or dermatitis. People whose diets do not have problems with shortages polyunsaturated acids, such diseases are much less common.
• Omega-3s are strong antioxidants and protect the skin from harmful atmospheric oxygen.
• Protect the body from depression. Stress and loss of strength negatively affect all systems and structures of the body, including the skin.

For the heart and blood vessels

Omega-3s are important for the cardiovascular system because they remove excess cholesterol. Cholesterol plaques settle on the walls of blood vessels, thereby reducing their elasticity and preventing normal blood flow. Omega-3s reduce the risk of developing inflammation of the heart muscle and atherosclerosis, and provide normal blood supply to the brain and organs.

For immunity

Omega-3s are part of the membrane of immune cells, and also participate in the synthesis of eicosanoids - substances that direct leukocytes to foci of inflammation. In addition, polyunsaturated fatty acids are partly responsible for the rise in temperature during illness, and this important point in the fight against the disease.

For joints

Omega-3s have a positive effect on the cartilage and bone tissues of the body. Polyunsaturated fats are involved in correct formation compositions, increase the volume of intra-articular lubrication, strengthen bones. They reduce the risk of fractures in childhood and adulthood, maintain joint mobility and minimize possible problems with them.

For muscles

Omega-3s affect protein growth in the body, and muscle growth directly depends on its synthesis. In addition, polyunsaturated acids have the ability to increase the cross-sectional area of ​​some muscles.

Signs of Omega-3 Deficiency

A deficiency of polyunsaturated fatty acids is observed in most of the world's population, especially in developed countries. The reason is simple - less and less attention is being paid natural product, fast and not always healthy diet it seems simpler and more convenient. Consumption of oily marine fish has declined, partly due to its cost and quality. And since most omega-3 is found in fish, it is not surprising that the lack of polyunsaturated fats has become a widespread phenomenon.

You can assume that a person is deficient in omega-3 based on the following signs:

• Skin problems. Job sebaceous glands is disrupted, the skin begins to peel and dry, and dandruff appears on the head.
• Muscle weakness, pain and crunching in the joints.
• Loss of performance. A person deficient in omega-3 may have problems with memory and perception of information. It is difficult for him to concentrate, absent-mindedness and fatigue appear.
• Weakened immunity. The body's resistance decreases, and a person is more susceptible to disease.
• Decreased vision. The eyes begin to dry out, causing visual acuity to decrease.

In addition to health problems, a lack of omega-3 provokes depression, Bad mood, nervousness. U individuals For this reason, even suicidal tendencies were observed.

Daily norm

To maintain the level of omega-3 in the body, it is enough to eat fatty fish two to three times a week. But if this is not possible, make up for it daily requirement Supplements will help.

There is no specific figure for what exactly the daily norm should be. Each scientific organization provides different data, but the average amount of omega-3 ranges from 300-500 mg per day for adult men and women. According to Rospotrebnadzor, the daily norm should be 800-1600 mg.

Pregnant and lactating women will need another 200 mg above the norm, and the average need for newborns is 50-100 mg.

However, there are diseases in which the daily intake of omega-3 needs to be increased. Patients with heart disease are recommended 1000 mg daily, and people prone to depression – 200-2000 mg.

Omega-3 and fish oil: what's the difference?

Some people mistakenly believe that fish oil and omega-3 are the same thing. In fact, there is a difference between them, and quite significant.

Fish oil consists of several fat-soluble elements that accumulate in fish liver. It contains glycerides, polyunsaturated fatty acids omega-3 and omega-6. Pharmacy fish oil consists mostly of omega 3.6 fatty acids and vitamins A and D.

Indeed, most omega-3 is found in fish oil. But the total content of polyunsaturated fats in it is less than a third, the rest is other substances.

Application

Most often, omega-3 comes in capsule form. They are available in pharmacies without a prescription, so anyone can purchase them. Despite this, you should consult a specialist before taking it to make sure that the drug will not cause harm to your health.

For preventive purposes, one capsule per day with or immediately after meals is enough for an adult. The treatment must last for at least three months, otherwise there may be no result.

IN medicinal purposes the dose can be increased to two to three capsules per day in consultation with your doctor. Children under twelve years of age are also required to consult a specialist.

In order to get rid of bad taste fish oil V oral cavity, it is recommended to include sour fruit juices, pickles or sauerkraut in your diet.

Contraindications

There are cases in which taking omega-3 is contraindicated:

• In case of excess vitamin E
• At simultaneous administration preparations containing vitamin E
• With increased sensitivity to fatty acids omega-3
• For omega-3 intolerance
• In case of an allergic reaction to fish or its products.

How to properly consume fatty acids?

Products containing fatty acids will bring the most benefit in their raw form, so it is advisable not to heat-treat them or to process them minimally. To avoid problems due to a lack of polyunsaturated acids, it is recommended to follow the following rules:

• Season fresh salads with vegetable oils - when frying, they lose their beneficial properties.
• Do not store oils in the light, or even better, find a dark container for them.
• When purchasing, give preference not to frozen, but raw fish.
• Pay attention to walnuts - several kernels contain the daily requirement of fatty acids.

If you approach the preparation of your diet thoroughly, the fatty acids contained in the food will be enough to provide the entire body with them. A child needs one and a half to two times less polyunsaturated acids than an adult, it is also important not to forget about this.

Harm and overdose

Side effects may occur when taking omega-3s. For example, symptoms reminiscent of nausea are sometimes observed - nausea, diarrhea and even vomiting. People allergic to fish may experience swelling and rashes on the body. In these cases, it is necessary to stop taking it and contact a specialist for advice. Most likely, omega-3 will have to be replaced with another drug.

An overdose, as a rule, does not cause a negative reaction. Even if the daily norm is exceeded, this does not threaten the body.

Products containing omega-3

The product with the highest omega-3 content is considered fatty fish. This list includes trout, sardines, salmon, salmon, herring, halibut and mackerel. There are also a lot of unsaturated fats in some other underwater inhabitants - oysters, lobsters, scallops.

In addition to fish, sufficient amounts of omega-3 are found in oils - especially canola and olive - flaxseed, walnuts, lettuce, cabbage, broccoli and some legumes.

Top 5 dietary supplements

There are quite a lot of drugs based on polyunsaturated acids. There is no particular difference between them, the only difference is in the manufacturer and dosage of the substance. Despite the fact that there are dozens of such additives, only a few have gained particular popularity in Russia:

• Omacor. This German drug, most often prescribed to adults at risk of myocardial infarction. As daily norm One capsule per day is enough.
• Vitrum Cardio Omega-3. Made in the USA. Prevents the development of cardiovascular diseases, taken once a day. One capsule of the drug contains 1 g of omega-3.
• Doppelhertz is another German-made additive. One dosage contains about 800 mg of salmon oil.
• Omeganol Forte is distinguished by its content of both omega-3 and omega-6 fatty acids. Among previous supplements it stands out for its lowest cost.
• Nutrilite is a supplement from the USA. Taken in the amount of two capsules per day.

Omega-3 is a group of unsaturated fatty acids that are not reproduced in the body, and their deficiency causes a variety of biochemical and physiological disorders.

Omega-3s include α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which are polyunsaturated.

History: Basic Information on Omega-3 Fatty Acids

Omega-3 fatty acids: food sources

Although Omega-3 fatty acids have been known as essential components for normal growth since the 1930s, awareness of their full importance for health has only come in the last few years. Recently, new technologies have introduced ethyl esterified Omega-3 fatty acids, such as E-EPA and combinations of E-EPA and E-DHA. They have attracted attention as highly purified and more effective than traditional Omega-3s. In Europe they are available as sports supplements.

The beneficial effects on the cardiovascular system became well known in the 1970s, following research conducted by scientists. During the study, the subjects consumed a large number of fats from seafood in order to identify their negative effects on health, but, in fact, not a single cardiovascular disease was identified. The high levels of Omega-3 fatty acids, widely consumed by Eskimos, help reduce the concentration of “bad” fats, which are the main causes of increased blood pressure, atherosclerosis, heart attacks, strokes and many other diseases.

On September 8, 2004, the U.S. Food and Drug Administration officially recognized the effectiveness of omega-3 fatty acids, and stated that "inconclusive but reasonable research suggests that consumption of EPA and DHA fatty acids reduces the risk of coronary disease hearts." Currently, almost all official health institutions agree with beneficial properties Omega-3 fatty acids, and not only associated with cardiovascular diseases, but also many others.

With the full recognition of the importance of Omega-3 fatty acids for health, a large number of supplements and sports nutrition based on Omega-3 have begun to emerge.

Spectrum of Omega-3 effects: Main effects on organs

Omega-3 have wide range positive effects that are key in bodybuilding. We list only the main ones:

1. Increased metabolic rate.

Accelerates the growth of lean muscle mass and the reduction of body fat. Can be used for both weight loss and weight gain.
Increasing insulin sensitivity by slowing down the movement of food contents through gastrointestinal tract. Thus, carbohydrates are absorbed more slowly, without creating concentration peaks that cause desensitization of insulin islets.

Improving the rheological properties of blood by reducing viscosity, resulting in lower blood pressure, reducing the risk of cardiovascular diseases, blood clots, strokes and heart attacks.

Raises overall tone, increases endurance and neuromuscular function. A 2015 study showed improvements in all of these qualities in men during training compared to a placebo control group that used olive oil.

They are precursors of prostaglandins - natural anti-inflammatory biologically active components of the blood. Prostaglandins reduce pain and inflammatory processes, which always accompany intense physical exercise. Thus, destruction is reduced muscle tissue after training, recovery time is shortened.

Improves brain function and improves mood. The brain matter is made up of 60% fat, and especially needs Omega-3 fatty acids to function properly. A long-term study of the effect of omega-3 fatty acids on the brain has proven the possibility of using them as a preventive measure for schizophrenia in adolescents.

2. Leaves skin soft and clean.

3. A healthy source of energy that does not pose the risk of increasing fat mass.

4. Increase the production of hormones, including the most important testosterone in bodybuilding.

5. Suppress the release of harmful cortisol.

Omega-3 polyunsaturated fatty acids are also necessary in the following situations: functional disorders of the central nervous system, accompanied by a decrease in the level of mental energy and intellectual functions, conditions chronic fatigue, rehabilitation after acute disorders cerebral circulation; rehabilitation after a heart attack, angiopathy; osteomyelitis, bone fractures, trophic ulcers; autoimmune diseases; glomerulonephritis; pregnancy; skin diseases, cosmetic programs, prevention oncological diseases and etc.

Omega-6 to Omega-3 Ratio: Impact of Ratio on Mortality

Clinical studies have recently established that the ratio of Omega-6 and Omega-3 (especially linoleic and alpha-linoic) fatty acids also plays an important role. However, these data require confirmation, since subsequent tests did not establish such a correlation.

Both Omega-3 and Omega-6 fatty acids are essential, that is, a person can only get them from food (including sports nutrition). Omega-3 and Omega-6 compete for the same enzymes, so the ratio of these fatty acids will influence the ratio of eicosanoids (their metabolic successors - hormones, mediators and cytokines) such as prostaglandins, leukotrienes, thromboxanes, which means , which will have a significant impact on the entire body.

Omega-6 metabolites can significantly enhance inflammatory responses (especially arachidonic acid), unlike Omega-3. It follows from this that to maintain balance biologically active substances Omega-3 and Omega-6 should be consumed in certain proportions. Recommended ratios range from 1:1 to 4:1 Omega-6:Omega-3. As was calculated, these are the proportions that are evolutionarily most adequate. By methodological recommendations Rospotrebnadzor of the Russian Federation optimal ratio in the daily diet Omega-6 to Omega-3 fatty acids should be 5-10:1.

Nowadays, meat from farmed animals contains large amounts of omega-6 and small amounts of omega-3. Cultivated vegetables and fruits also contain lower amounts of omega-3s than wild plants. In the last 100-150 years, the amount of omega-6 in the diet has increased significantly, also due to the increased consumption of vegetable oils such as corn, sunflower, safflower, cottonseed and soybean. The reason for this was recommendations to replace saturated fats with vegetable oils to lower blood cholesterol levels. Consumption of fish and seafood rich in omega-3 fats has decreased significantly. In the modern Western diet, the ratio of omega-6 to omega-3 is in the range of 10-30:1, instead of the required 1-4:1.

This fact explains why Omega-3 fats receive special attention.

Omega-3 and Omega-6 fats in food

In fact, the only complete source of omega-3 fats is seafood (not including pharmaceuticals). In the above oils, omega-3 fats are contained in the form of alpha-linolenic acid, and in fish and seafood in the form of eicosapentaenoic and decosahexaenoic fatty acids, which are the most useful and active. Of course, in the body, alpha-linolenic acid can be converted into eicosapentaenoic and decosahexaenoic acids, but this process is not very effective, especially in older people, those suffering from diabetes, etc.

Unlike omega-3 fats, omega-6 polyunsaturated fatty acids are found in almost all vegetable oils. Omega-6 fats are also found in small quantities in many other foods, for example, fresh vegetables, so we do not experience a lack of omega-6 fatty acids. Sunflower and corn oil They do not contain omega-3 fats at all, but they contain too much omega-6.

Nuts and seeds are good sources of polyunsaturated fatty acids, but only omega-6 fats. If you look comparison tables If you look at the omega fat content in nuts, you will see that they contain omega-3 in small quantities.

Flax seeds

Many authors write about the incredible benefits of flaxseed oil, which is the richest in Omega-3 fatty acids. In addition, Omega-3 and Omega-6 fats in flaxseed oil are found in ideal ratio. Unfortunately, these authors forget about one feature of polyunsaturated fatty acids Omega-3 and Omega-6; they have one significant drawback - they are extremely susceptible to oxidation. Oxidation occurs especially quickly when fats are heated and when exposed to air. As a result, a huge number of free radicals are formed, which have many negative reactions for the whole body.

Flaxseed oil does contain a lot of Omega-3 fats, but, unfortunately, it oxidizes too quickly. The number of peroxides, that is, lipid oxidation products, is huge. Such oil will bring the body, along with free radicals, much more harm than good. This oil will oxidize too quickly, even if the bottle is left in the refrigerator. This process occurs like an avalanche when heated, so under no circumstances should you fry anything in linseed oil.

Plant Sources Omega-3

In Russia, linseed oil can be safely bought at a pharmacy, and, for example, in France, the sale of linseed oil in bottles is prohibited due to too high level peroxide content. Therefore, decide for yourself whether you need it or not (for example, in Germany, Switzerland, England, and the USA it is freely sold in supermarkets).

If you still decide to purchase it and eat it, be sure to check the expiration date (6 months from the date of extraction) and make sure that it is in a light-protected container (for example, a dark brown plastic bottle). The smaller the bottle you buy, the better. Once opened, store in the refrigerator for up to 30 days. Or buy oil in capsules.

Flaxseed oil contains many useful substances, in addition to unsaturated fatty acids: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 (vit. PP), Vitamin B4, Vitamin B6, Vitamin B9, Vitamin E, Vitamin K, Vitamin F; Macro- and microelements (potassium, phosphorus, magnesium, iron, zinc), Linamarin, Phytosterols, Squalene (up to 8%), Thioproline, Lecithin, Beta-carotene.

Omega-3 fats are also found in flax seeds (in this state, polyunsaturated fats are more stable), oat germ, and wheat germ. You can find them in stores healthy eating or in regular supermarkets in the health food section. They should always be kept in the refrigerator and used only fresh, otherwise you risk oversaturating your body with free radicals instead of omega-3 fats.

A valuable source of Omega-3 plant origin is camelina oil. It is characterized by a high content of carotenoids (0.5-2.0 mg%), vitamin E (40-120 mg%), and phospholipids (0.8%). Due to this, unrefined camelina oil is superior in oxidation resistance to other vegetable oils with a high content of polyunsaturated fatty acids. The main value of camelina oil lies in its high content of polyunsaturated fatty acids: 35-39% linolenic (Omega-3) and 14-22% linoleic (Omega-6). Thus, unrefined camelina oil is devoid of the disadvantages of flaxseed oil, while maintaining its advantages.

Clinical studies show that daily use 30 g of camelina oil significantly reduces the content of low-density cholesterol in the blood plasma compared to the consumption of rapeseed and olive oil.

Soybean oil, pumpkin oil, hemp oil, and walnut oil also contain omega-3 fats. Unfortunately, in all these oils the amount of omega-6 fats is 3, 4, 5 times higher than the content of omega-3 fats, which we are sorely lacking. As we remember from the previous lines, omega-3 and omega-6 fats compete with each other for the same enzyme systems, therefore, the more you eat such oils with a huge amount of omega-6, as well as sunflower and corn, the more difficult it is for omega -3 fats to realize their useful action in organism. By consuming these oils, you load your body with omega-6 fats even more.

GMO

British ministry environment, food and Agriculture(DEFRA) has approved a project to grow a genetically engineered crop to produce a synthetic form of fish oil. As laboratory experiments have shown, the insertion of seven algae genes into the genome of camelina sativa (Camelina sativa) from the cabbage family led to the formation in its seeds of omega-3 unsaturated fatty acids - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are beneficial for heart health. vascular and nervous systems; they have been shown to reduce the risk of atherosclerosis and Alzheimer's disease. If clinical trials are successful and the effectiveness and safety of such a product are proven, it will appear in stores by 2020.

Omega-3 fatty acids and brain health

Currently, treatment for depression is anxiety states and stress via omega-3 fatty acids is receiving close attention from medical experts. Approximately 60% of the brain is fat. And the main part of it is omega-3 fatty acids. When there is a shortage in the diet, other types of fats take over their work in the brain. As a result, the health of brain cells is impaired. For example, the membrane of each brain cell becomes rigid, and it takes longer to transmit electrical impulses from one cell to another. This means that the process of transmitting messages between brain cells slows down.

As a result, you cannot think clearly and your memory becomes foggy. In such cases, depression and anxiety may also develop. Research has shown that increasing the proportion of omega-3 fatty acids in your diet can help avoid these problems.

Based on these data, the American Heart Association recommends eating two to three fish meals per week. The best ones for omega-3 fatty acids are wild salmon, mackerel, notothenia, cod, halibut, rainbow trout, crustaceans, sardines, herring and tuna. Additionally, omega-3s are found in green leafy vegetables, nuts, canola oil, tofu, and flaxseeds. However, they are different from those found in fish oil. This, in addition to EPA and DHA, is the third type of omega-3 fatty acids - ALA. To become beneficial, ALA must be converted in the body to EPA or DHA. When do you eat flax-seed or get ALA acids from some other source, only 5% of ALA is converted into EPA and DHA. Moreover, for this to happen, you must be absolutely healthy and get enough nutrients.

Most people can't get that 5% in full. While flaxseed and other sources of omega-3 fatty acids (except fish) have some benefits, they are not a substitute for EPA and DHA. I recommend that my clients eat five fish dishes a week. And when they are on the road and do not have the opportunity to eat fish, I advise them to consume capsules with fish oil.

Many people have probably heard about the benefits of omega-3, very important nutrients. Basically, these unsaturated fats are considered essential for cardiovascular health. They are also important for the normal functioning of the brain and the healthy growth and development of the body.

If you do not receive them in sufficient quantities on a daily basis, you risk encountering a problem. premature aging and become susceptible to disease. Human body capable of synthesizing most fats, but not in the case of omega-3 fatty acids. These essential fatty acids can only be obtained daily through food.

Speaking in simple words, these beneficial nutrients are also essential for us, just like vitamins. Of course, there are various special supplements that can be purchased at the pharmacy. But it’s still better to just include it in your daily diet certain products, rich in them. Moreover, they are presented in a wide variety and you can choose exactly the ones that suit you.

Table and list of foods containing large quantities of omega 3 fatty acids

This table presents food sources(including plant-based) with a high content of Omega-3 fatty acids.

Now let’s take a closer look at each of the listed products.

Salmon

Salmon is one of the richest sources of omega-3 and omega-6 fatty acids. It is not for nothing that it is classified as a superfood, and all thanks to its record content of useful and nutritious substances. There are two important types of fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both of these acids are contained in this fish. Many health experts recommend including wild salmon in your diet at least several times a week.

Walnuts

Walnuts are also good source healthy fats. They help satisfy hunger between meals and provide energy throughout the day. They also contain copper, manganese and vitamin E. Walnuts are fairly easy to incorporate into your diet - add them to your favorite baked goods, sprinkle them on salads, cereals and various desserts.

Flax seeds

These tiny seeds, in addition to omega-3, are also high in fiber, vitamin E, magnesium, calcium, iron, magnesium, vitamins A, B12, B6, C and D. Just imagine how many nutrients you get from just one product! Add them to a blender when making smoothies, sprinkle them into main dishes, soups, homebaked bread and yogurt.

Spinach

Spinach is rich in iron, protein, fiber, potassium and other important minerals. Many people don’t even realize, but they also contain unsaturated fatty acids. Yes, yes, plants also provide us with omega 3.

Spinach is often promoted as one of the most... healthy products, because it helps prevent cancer and heart disease.

By the way, it is often used to make delicious green smoothies.

Chia seeds

Chia seeds, like flaxseeds, provide sufficient amounts of them. These tiny grains were used by the ancient Aztecs for hundreds of years as their primary source of energy. Unlike other seeds, they do not need to be ground to absorb nutrients. In general, it is recommended to consume 1-2 tablespoons of chia every day.

Oysters

Oysters, like most shellfish, are among the most nutritious foods you can find. 100 grams of oysters contain about 600% of the recommended intake of zinc, 200% of copper and 300% of vitamin B 12. They are also rich in omega-3 (6 oysters contain about 565 mg). In addition, they are low in calories and contain little fat and a lot of protein, so they can be a pleasant addition to your diet.

Cauliflower

Cauliflower is also rich in healthy fatty acids, which is why it is considered the best leafy vegetable for maintaining heart health. Apart from this, this cabbage is rich in nutrients such as potassium, magnesium and niacin. To preserve these nutrients, cauliflower should be steamed for no more than 5-6 minutes, and season it lemon juice or olive oil cold pressed.

Tofu

Tofu, similar to a soft cheese, has long been considered the main source of protein for vegetarians. But in addition to protein, this plant product also contains omega-3 fatty acids (half a cup of tofu contains 2.1 g). Tofu in our country is not yet as widespread as in Asia and Europe, but it is still worth paying attention to.

Wild rice

There are many reasons to consume such an unusual product. For example, in Asian countries it is associated with longevity because it contains a large amount of antioxidants that are not found in any other grains. A cup of cooked wild rice contains 156 grams of omega-3 fatty acids. By comparison, a cup of cooked white rice contains only 21 grams. By the way, wild rice has a slightly nutty flavor and a chewier texture.

Mustard oil

Mustard oil is no less valuable than other well-known oils. Its uniqueness lies in the fact that it harmoniously combines polyunsaturated fatty acids and at the same time it contains little saturated fat. This oil reduces the level of “bad” cholesterol, accordingly reduces the risk of developing atherosclerosis and improves the condition of blood vessels.

Tuna

Tuna is another source of omega substances (linoleic, eixapentinoic and doxaexinoic fatty acids). Eating canned tuna at least once a week can help prevent heart disease. cancer, eliminate arthritic pain and lose weight (with proper nutrition during the week). Overall, a tuna diet has great benefits for the body.

Sardines

Due to the high content of fatty acids, this fish always guards our health, as it reduces the likelihood of blood clots, the development of atherosclerosis, and protects blood vessels and the heart. Sardine meat has good taste qualities and from them broths are prepared, fried and stews. This fish is especially useful when cooked, since during cooking all the beneficial substances contained in it are not lost in full (including coenzyme Q10)

Beans

Beans are an excellent and healthy side dish for various dishes because they have low glycemic index and provides dietary fiber, which means it helps digestion.

Beans have long been used by diabetics because they are easily digested by the body and stabilize blood sugar levels.

And what is important, it does not contain cholesterol and is not overloaded with fats.

Basil

Another vegetable source Omega 3. Basil is also loaded with antioxidants and is known for its anti-aging properties. These foods, which contain antioxidants, fight free radicals and oxidative stress which can lead to premature aging.

Red caviar

This exquisite delicacy and most valuable product also contains a lot of polyunsaturated fatty acids. For example, as nutritionists say, you can consume on a regular basis for several months. nutritional supplements with omega 3, or you can eat 2-3 small sandwiches with red caviar every day and the biological result will be absolutely identical.

Dear friends, the secret of health and longevity often lies in what we eat. Therefore, eat foods with omega 3 and your body will begin to work much better and more smoothly. You will notice how the quality of your skin will significantly improve, your body tone will increase, as well as your mood!

To lead active life and not complain about health, a person must not only refuse bad habits and eat right, but also take additional vitamins, replenishing their deficiency in your body. These substances include omega 3 fatty acids, where they are found most, as well as what their benefits are, and what are the peculiarities of taking them, everyone who monitors their health should know.

During heat treatment, acids lose a significant part of their beneficial substances and oxidize in air.

That's why herbal products, in which they are present, it is better to eat raw:

• When consumed correctly, these substances are very beneficial for humans. They normalize metabolic processes, give a feeling of fullness with a minimum amount of food eaten and therefore reduce appetite.
• With strong psychological disorder Omega reduces the amount of cortisol produced. It provokes stress.
• Unsaturated fatty acids are divided into several groups based on the presence of bonds between carbon atoms. Compounds with one bond are called monounsaturated. If there are two of them, then this is already a group of polyunsaturated acids. Omega-3 is included in the second group. These substances are not produced by our body, therefore they are classified as essential. However, they are needed for normal operation systems of the body, as they are contained in the epidermis, prevent the development of inflammation and remove excess cholesterol.

The lack of these substances in the body leads to a deterioration in a person’s well-being, problems with the heart and blood vessels, and disruption of work. digestive system and many other diseases.

Difference between Omega 3 and fish oil

We cannot assume that Omega 3 and fish oil are the same substance. Despite similar properties and operating principles, they have quite a few differences. Fish oil consists of fat-soluble substances produced by the liver of fish. Vitamins of groups A and D, and Omega are present here.

Omega 3 fatty acids, which are contained in fish oil, are an independent component. Its share is quite large and accounts for a third of the volume. Omega 3 includes a complex of fatty acids essential for humans.

In addition to fish oil, this substance is found in oils such as:

• Linen.
• Nut.
• Hemp.

The main difference between these two substances is the absence of vitamins A and D in the latter. In addition, fish oil is obtained only from fish processing, while Omega can also be obtained from plants. Preparations of plant origin differ from those obtained from fish in content. Moreover, the latter is much healthier, as it contains fatty acids that are ideal for humans.

At the same time, fish oil contains the most great content useful acids. For one gram of fat it contains at least three hundred milligrams of Omega.

First of all, you need to pay attention to this when purchasing fish oil for health improvement. At a lower concentration of beneficial acids, the effect of taking the drug will not be noticeable.

Benefits of Omega 3 fatty acids for the body

When studying the effect of polyunsaturated fatty acids on the body, scientists discover previously unknown compounds that have a beneficial effect on human health. However, as before, it is Omega 3 fatty acids, which contain a large amount of vitamins, that are considered the most useful of them.

There is a special arrangement of carbon atoms here that is inherent in these fatty acids. This is a complex complex of elements with different structures and properties. Since a person is not able to produce omega-3, to replenish it, it is necessary to include vitamins that contain it in food. These are nuts, some oils (linseed, rapeseed), sea fish and of course fish oil.

Fatty acid helps strengthen cell membranes. In addition, it stimulates brain activity and strengthens retina. Thanks to Omega, the immune system is strengthened and sperm activity increases. It is very important for people who have a diseased heart and blood vessels to include such foods in their diet.

This helps reduce the risk of stroke and heart attack, improves overall well-being and normalizes blood pressure. Those who are depressed or on the verge of a nervous breakdown should definitely drink Omega and eat foods containing it.

The use of these substances improves memory, develops resistance to stress and increases a person’s endurance.

It has been experimentally proven that Omega 3 fatty acids alleviate the patient’s condition with diseases such as rheumatism, arthritis and arthrosis. Their regular use, reduces inflammation and reduces pain. It is also useful to take Omega for certain skin diseases.

Polyunsaturated fats can regulate cholesterol levels, improve blood clotting, and strengthen skin elasticity. But unregulated intake of such acid can cause disruptions in the functioning of body systems. Excess omega 6 makes the blood thicker and increases the risk of blood clots.

To prevent this from happening, you need to take Omega 3 and balance their content. Fatty acid accumulates in the body, creating an energy reserve. But it does not increase a person's weight.

Positive properties for women

Experts believe that Omega 3 vitamin helps lose weight overweight, and this statement has practical evidence. The substance blocks saturated fats, clearing blood vessels of them, and speeds up metabolic processes. To achieve a positive effect, you need to take only three capsules three times a day. The first results will be in 2 weeks.

Omega 3 fatty acids are undoubtedly useful for maintaining beauty, because they affect the formation skin and human hair. Her hair and nails become stronger, and her skin smoothes out, acquiring additional elasticity.

Acids are also invaluable for solving women's problems. It helps reduce pain during menstrual ailments.

In addition, the phospholipids contained in the acid stimulate the production of hormones, reducing nervousness, irritability and some other phenomena that occur during PMS. Taking Omega-3 while carrying and breastfeeding a child has a positive effect on the formation of the fetus and the development of the newborn.

As a rule, such children have excellent vision, good attention and mental activity. The young mother herself will more easily endure pregnancy and the subsequent postpartum period.

Benefits for men

Fatty acids are no less beneficial for men. At normal level omega 3 they reduce the production of the stress hormone, which is important during high physical and mental stress, the need to take difficult decisions and insufficient rest. In addition, the supplement normalizes the functioning of the heart and blood vessels and prevents inflammation.

Regular consumption of omega 3 acid or fish oil can reduce the risk of heart disease. Research conducted by scientists has fully confirmed this fact. Men who had previously suffered a heart attack or stroke took part in the testing.

The first group did not consume fish oil or products containing it. The second one did it regularly, for a year and a half. As a result, it was in the second group that the number of attacks and mortality were 30% lower. Omega's ability to normalize blood pressure and heart rate makes it indispensable for athletes.

Regular intake of such vitamins increases stamina and strength in men.

For prostatitis, fish oil is recommended to be taken to normalize the blood supply to the pelvic organs. Omega 3 fatty polyunsaturated acids are used as prophylactic against neoplasms and inflammation of the male reproductive organs.

Regular consumption of omega in adulthood allows you to avoid the development of arthritis and arthrosis, and reduce the possibility of sprains and fractures.

Benefits of Omega 3 for children

Parents should ensure that the child’s diet is completely balanced, because a growing body requires a lot of energy. In addition to fresh fruits and vegetables, it includes fish and seafood. Receiving everything necessary from food, the child will be well developed and active.

Regular intake of Omega 3 reduces the possibility of a child getting sick. This applies to his cardiovascular system, joints, obesity, skin lesions, depression and a number of other health problems.

The importance of taking polyunsaturated fatty acids for the normal growth of a child cannot be overestimated. If he receives all the vitamins and microelements from food, the number of health problems will significantly decrease.

The obvious benefits of Omega-3 include the following:

• Regulating the amount of cholesterol in the blood.
• Positive effect on the baby’s psychological health, speed of thinking, reactions and memory.
• Strengthening vision.
• Improved concentration.
• Development emotional sphere and social adaptation.

Children with the disease “light dermatosis”, that is, intolerance to direct sun rays, after consuming these fish oil supplements are more sensitive to light. The same thing happens with existing psoriasis.

The benefits of taking Omega-3 are obvious and therefore it is necessary that the child constantly eats the following foods:

Important: Before giving your child nutritional supplements, you should consult your doctor. It is important that his body digests this food well. If vomiting, nausea and other unpleasant symptoms occur, stop taking the drug and conduct a full examination.

Omega 3 for weight loss

The fact that polyunsaturated acids can burn accumulated fats is not true. But they help reduce appetite, which means taking them still helps you lose weight. For a diet to be effective, you need to choose a diet that does not require you to constantly suffer from hunger.

With a balanced meal plan, you can for a long time limit yourself in food almost without noticing it.

Although the effect of omega-3 for weight loss has not been fully studied, taking this tool when restricting nutrition, it allows you to save energy and strength, and this is very important for people leading an active lifestyle.

A diet with fatty acids, unlike those in which fat intake is completely excluded, allows you to feel full without suffering from hunger. The body simply uses what it has fat reserves. In this case, you can choose biological supplements or include products containing Omega in your diet.

This is, first of all:

IN daily ration a person must include at least half of them. With a normal content of fatty acids, appetite decreases and a person eats less. To replenish Omega, special biological supplements are taken. This needs to be done for a month, and then a short break is needed. In addition to vitamins, you can find creams and ointments for the skin in pharmacies.

Cosmetics with a therapeutic effect perfectly restore the elasticity of the skin. As always, taking medications comes with some restrictions. First of all, this increased sensitivity the body to seafood, the possibility of bleeding, pregnancy, breastfeeding, liver problems, urolithiasis disease and injuries.

The effect of Omega 3 on cholesterol

Eating food with large amounts of animal fats leads to the accumulation of bad cholesterol in the body and increases the risk of developing heart disease and atherosclerosis. IN Lately Doctors all over the world face this problem. Cholesterol plaques are deposited on the walls of blood vessels, narrowing them to a minimum.

The cause may not only be poor nutrition, but also sedentary lifestyle life, bad habits and ecology. A certain amount of cholesterol is necessary for the human body, as it is involved in a number of vital processes, for example, in the construction and protection of cell membranes, the production of hormones and vitamin D.

Excess cholesterol is harmful. This is what leads to various problems.

What foods contain Omega 3

Most of these acids are found in seafood and sea fish. These are salmon, trout, halibut, salmon, herring and mackerel. There are slightly fewer of them in oysters, scallops and lobsters. Omega-3 is also found in plant oils (olive, rapeseed, flax), legumes, cabbage and fresh green salad. Products of animal origin include: milk and products made from it, beef, eggs.

Table. Foods Rich in Omega 3 Acids

Seafood:

Data may vary depending on the season and fishing location.

Herbal products and oils:

Daily requirement and consumption standards for Omega 3

To replenish omega-3 in the body, you need to eat fish or seafood several times a week. If for some reason this is not possible, then you need to take pharmaceutical supplements.

There is no consensus on exactly how much Omega 3 fatty acid you should drink each day. On average, this figure varies from three hundred to five hundred milligrams per day.

Pregnant and nursing mothers need to add another 200 mg above the prescribed amount to meet the baby's needs. People who have heart problems or are under stress should also increase their fish oil intake to one thousand milligrams.

Pharmaceutical preparations with Omega 3

The choice of dietary supplements based on Omega 3 is quite wide. But not all of them have balanced composition. Before purchasing, you must carefully study the instructions so as not to purchase a fake.

The most popular currently are:

1. Doppelhertz active Omega-3. The drug has a positive effect on blood circulation and the formation of blood clots.
2. Vitrum Cardio Omega-3. Serves to prevent lipid metabolism.
3. Norwesol Kids. This is a children's hypoallergenic drug.

How to properly consume fatty acids

There are several rules that must be followed:

All this must be taken into account when drawing up daily menu. A properly formulated diet should contain all useful substances in the right quantities, including polyunsaturated acids.

Causes of deficiency and excess of the substance in the body

The overwhelming majority of the world's inhabitants have a deficiency of polyunsaturated acids. The reasons are lack of money for quality products and replacing them with those where the content of carbohydrates and animal fats is quite high. Sea fish Not everyone buys it, and therefore the lack of omega becomes a problem.

The signs of this are as follows:

• Disruption of the sebaceous glands.
• Muscle weakness and decreased joint mobility.
• Decreased performance, signs of fatigue and lack of attention.
• Problems with the immune system.
• Decreased visual acuity.

In addition, a lack of omega-3 causes increased nervousness and even depression. However, taking the drug may also cause unwanted reaction. Nausea, vomiting, swelling or even intestinal problems can all occur in people prone to allergies.

In this case, you will need to consult a doctor to replace omega-3 fatty acids, which contain the substance that provokes the attack, with another drug. A small overdose does not give any negative reaction.

Contraindications and possible harm

In some cases, taking such supplements is prohibited:

• If there is an excess of vitamin E in the body.
• When treated with drugs containing a high content of this vitamin.
• In case of intolerance to certain components or allergy to fatty acids.

Excessive consumption of this substance V large doses can lead to malfunctions in the body. Therefore, it is necessary to control the rate of consumption of this substance.

An excess of omega 3 can cause excessive blood thinning, which means an increased risk of vascular rupture and disruption of other organs.

It should be remembered that this applies to both adults and children. Therefore, it is worth discussing with your pediatrician the possibility of taking dietary supplements and their dosage.

How to maintain the right fat balance

Fats provide the body with energy, creating a reserve so that a person can use it in stressful situations.

There are two types of fats that are vital for humans:

• vegetable;
• animals.

The first group includes unsaturated acids. Our body receives them from the outside. This includes Omega 3 fatty acids, which contain a balanced complex of substances that have a positive effect on human health. Animal fats are found in meat, milk, chicken eggs. They contain cholesterol, which is necessary for brain function and hormone production.

The main thing is to maintain a balance in taking these substances. A person's daily diet should contain about 30% fat. At the same time, the optimal ratio of 2 groups of fats in the menu is 7 to 3. Only then will the balance be maintained and become less problems with health.

Article format: Lozinsky Oleg

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