Omega-3 (ω-3) fatty acids are the most important group in the polyunsaturated family fatty acids(PUFA).

The name “polyunsaturated” means that in the long carbon chain of acid molecules consisting of 18-22 carbon atoms, there are several double bonds, that is, such acids are not saturated with hydrogen atoms. The presence of double bonds makes long acid molecules more flexible and reactive. The arrangement of double bonds starting at the omega-3 position—from the third carbon atom from the end—gives these acids unique properties not found in other types of fats.

Omega-3 polyunsaturated fatty acids are micronutrients and have special significance for the body, according to some scientists even more than vitamins. Why are omega-3s so important? Without them, the nervous and immune systems cannot function normally. From them, hormone-like substances are synthesized that regulate the course of inflammatory processes, blood clotting, contraction and relaxation of arterial walls, and other important processes - eicosanoids. Wherein ω-3 acids cannot be synthesized in the body and must be obtained from food, i.e. they are essential fats. IN Lately A lot of scientific research is being conducted around the world on the study of omega-3 PUFAs.

Not saturated fats perform the function of antifreeze in cold-water fish. Initially, these fatty acids are formed in algae. The algae is eaten by small marine animals, and they, in turn, are eaten by fish, in which fats accumulate.

In the group of omega-3 fatty acids, there are three main ones: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - of animal origin, alpha-linolenic acid (ALA) - plant origin. EPA and DHA are the most valuable, active forms. They are biologically active substances. These two acids can be synthesized from ALA, but in small quantities: about 5% of ALA is converted into active forms in men and a little more in women.

The current excess of omega-6 fats in the diet (primarily due to vegetable oils) inhibits the synthesis of EPA and DHA from ALA. The formation of EPA and DHA cannot proceed normally even if there is an insufficient supply of vitamins B3, B6, C, magnesium and zinc. If even one of these nutrients is deficient, the synthesis of EPA and DHA slows down, despite adequate dietary intake of ALA. In addition, excess omega-6s support chronic inflammatory processes in the body.

The role of omega-3 fatty acids

Each omega-3 fatty acid plays a different role in the human body.

Alpha-linolenic acid, is mainly used as a source of energy - up to 85% of all that comes from food. From the rest of ALA, the most important EPA and DHA are synthesized.

Docosahexaenoic acid especially important for brain tissue. The brain is 60% fat, 15-20% of which is DHA. That is 9-12% of our brain is docosahexaenoic acid! A decrease in the content of DHA in the brain leads to disruption of its cognitive functions (higher nervous activity - awareness, perception and processing of information), contributes to the development of Parkinson's disease and slower mental development in children.

Main action eicosapentaenoic acid anti-inflammatory, which will be discussed in more detail below.

Functions and effects of omega-3 acids

Building material for cell membranes

These acids, along with essential omega-6, are part of the membranes of cells, including the brain and retina, and provide the necessary microviscosity - one of the most important characteristics cell membranes. Omega-3 fatty acids, which have longer molecules, provide greater membrane fluidity. While a “hard” membrane complicates the processes occurring in it. Meanwhile, according to scientific data, up to 80% of the biochemical processes of our body take place in cell membranes. Stabilization of membranes by replenishing their lipid layer with omega-3 fatty acids helps restore organ functions and improve the course of metabolic processes. Omega-3s improve brain function and have a positive effect in Alzheimer's disease and dementia (age-related dementia).

Against inflammatory effect

One of the main properties of omega-3 is its anti-inflammatory effect. Chronic inflammatory processes in the body pose a danger, including the development malignant neoplasms. The anti-inflammatory effect of omega-3 is due to the fact that they form hormone-like substances prostaglandins (part of the eicosanoid group), which suppress inflammatory reactions and have great importance for the functioning of our immune system. Omega-3 acids reduce inflammation in the joints, including the joints of the spine, and help with rheumatoid arthritis. Suppressing inflammatory processes in gastrointestinal tract Omega-3s are a good anti-ulcer agent.

Effect on the cardiovascular system

Positive effects on the heart muscle and cardiovascular system are one of the main effects of ω-3 PUFAs.

Antiatherosclerotic effect. Formation of plaques and blood clots in blood vessels depends not only on “bad” cholesterol, but also on the presence of inflammatory processes in the walls of blood vessels. One of the reasons for this is a dietary deficiency of omega-3 fatty acids. Omega-3s help with atherosclerosis by reducing its inflammatory component, reducing the number of defects in the inner lining of blood vessels on which atherosclerotic plaques form.

The most effective vegetable oils for affecting blood vessels: pine nut oil, grape seeds, flaxseed and olive oil.

Omega-3 fats may slow your heart rate and have antiarrhythmic effect due to stabilization of the membranes of cardiac muscle cells and the conduction system of the heart. They improve the rheological properties of blood (fluidity) and reduce thrombosis, reduce the level of “bad” cholesterol (LDL - low-density lipoproteins) in the blood. This improves blood supply to tissues and reduces the risk of heart attack and stroke.

Disease Prevention of cardio-vascular system , first of all, heart attack and atherosclerosis - the most well-studied effect of omega fats, especially eicosapentaenoic and docosahexaenoic acids. It is known that the peoples of the North, whose diet is dominated by cold-water fish, do not suffer from atherosclerosis.

Reducing the manifestation of allergic reactions. PUFA preparations help in the treatment of dermatitis.

Energy function: are one of the types of “fuel” in biochemical reactions.

Helps restore liver cells.

Activation of the pancreas . PUFA preparations are indicated for diabetes mellitus.

Improving thyroid function .

Decrease destructive processes in the lungs. They have a positive effect on bronchitis, pneumonia and asthma (in these cases, the doses of omega-3 drugs are increased compared to preventive ones).

Promotes fat burning and reduction of fat deposits.

Improving the absorption of sugar by tissues , especially muscle. Athletes use omega-3 supplements as an anabolic steroid for muscle growth.

Anti-stress and antidepressant effect . They stimulate the production of serotonin - the “hormone of joy”, improving mood and sleep, making a person calmer, increasing concentration and attention.

Improving the light sensitivity of the retina , which is useful in adulthood and old age.

Anti-aging effect. Slowing down the aging process, improving the condition of the central nervous system in old age, with Parkinson's disease and multiple sclerosis. Reduced intensity of hot flashes during menopause. PUFA preparations are used in gerontology.

Sources of Omega-3 Acids

Eicosapentaenoic and docosahexaenoic acids are found in cold-water fish: salmon, mackerel, herring, salmon, trout and others; in red and black caviar, in kelp (DHA) and other algae, especially brown ones.

The most accessible sources of EPA and DHA in the Middle Zone are common herring and mackerel.

Alpha-linolenic acid is found in large quantities in flaxseed, camelina, mustard, cedar oils, oil walnut, flax seeds, mustard, walnuts and pine nuts, in chia and hemp seeds and oil, salmon and sardines. It is contained in different types cabbage, green leafy vegetables, legumes, fruits, shrimp, meat, eggs, dairy products. At the same time, the omega-3 content in village eggs and milk will be much higher than in eggs from a poultry farm and milk from a store.

Flaxseed oil contains the most omega-3 (namely ALA) – more than 53%. But the PUFAs in it quickly oxidize to form harmful substances, free radicals. Therefore, you should buy flaxseed oil only cold-pressed and never use expired oil. You can't fry on it. Open bottle Can be stored for 1-2 weeks in the refrigerator. During this time, fats will not go rancid. Unopened bottles are best stored in the freezer.

Camelina oil (from the seeds of the Camelina sativa oilseed) contains 35% omega-3. It is more resistant to oxidation than linseed oil.

Excellent and accessible source Omega-3 fats – flax seeds. They are sold at the pharmacy. Omega-3 content 23%. Flax seeds are small and cannot be eaten as seeds. Grind them well in a coffee grinder and add 1 tbsp. l. in porridge and other dishes for adults and children. One tablespoon of ground flax seeds contains 1.6 g of omega-3 - more than half daily dose. Keep ground seeds in the refrigerator, tightly closed, for a short time.

If flax seeds are not ground, they should be soaked for several hours or overnight. Add to salads, main courses,...

Products with the most high content Omega-3:

• linseed oil,
• camelina oil,
• flax seeds,
• walnuts,
• mackerel,
• herring,
• salmon.

Foods high in omega-3:

• coho salmon,
• trout,
• bluefin tuna,
• capelin,
• halibut,
• cod.

The total daily intake of omega-3 acids is at least 2.5 grams, of which 0.4-0.5 grams of EPA and DHA. On some days the amount of omega-3 in the diet may be less, on others it may be more. You can focus on the weekly balance - about 20 g per week. At coronary disease heart consumption of EPA and DHA should be doubled: at least 1 gram per day.

The ratio of omega 3 and omega 6 in the diet

This is very important indicator. The ratio of omega-3 and omega-6 acids in the diet should be 1:3-1:6, V as a last resort, – 1:10. With our modern diet, this proportion shifts to 1:25 and even 1:30.

Excess omega-6 further exacerbates omega-3 deficiency, as discussed at the beginning of the article. Such an imbalance is dangerous and manifests itself as a tendency to inflammatory and allergic reactions, atopic dermatitis, adverse effects on joints and blood vessels, increased cholesterol levels, increased morbidity diabetes mellitus And peptic ulcer, diseases of the liver and pancreas, and even a decrease in intelligence.

Products containing omega-3 fatty acids, table. Daily value of omega-3 in 100 g of products.

Based on daily norm omega-3 PUFA 2.5 g.

Omega-3 fatty acid deficiency

There is currently a deficiency of omega-3 fatty acids in different regions peace. In Russia this is a very large deficit, approximately 8-fold. IN Tsarist Russia there was no shortage. People ate a lot of fish from the northern seas and flaxseed oil. Flax was sown everywhere. Flaxseed oil contains 53% omega-3 PUFAs.

Omega-3 acids must be obtained in sufficient quantities for pregnant women and children. Fetal brain cells are formed before the 9th week of intrauterine development. IN childhood the formation of intelligence and memory depends on the intake of omega-3 fats.

It is necessary to monitor your diet. Fatty fish, in particular herring and mackerel, you need to eat at least 2-3 times a week. Eat more nuts rich in omega-3 oils, leafy greens, and add ground flax seeds to your dishes. Reduce consumption of omega-6 acids in the form of excess amounts of vegetable oil, fried sunflower oil foods that absorb this oil, especially fast food.

Vegetarians need to carefully consider their diet to get the right amount of omega fats. They should consume more foods containing ALA, getting up to 4 g per day of this acid, instead of 2.5 g with a mixed diet. And also receive a sufficient amount of nutrients, in the presence of which eicosapentaenoic and docosahexaenoic acids are synthesized from alpha-linolenic acid in the body: vitamins B3, B6, C, magnesium and zinc. Since the formation of EPA and DHA from ALA occurs in small quantities, it is necessary to provide EPA and DHA with food, or take their preparations. Vegans, especially, are deficient in these acids.

Another cause of omega-3 deficiency may be impaired absorption of fats in the intestines as a result inflammatory diseases digestive system, celiac disease, and other pathologies.

A person can get complete omega-3 fats only from fresh, not frozen fish, grown in the sea on natural feed. However, today, to meet the need for omega-3 polyunsaturated acids ah, a person needs to eat half a kilogram of fish 2-3 times a day, every day. This is due to the fact that some fish, especially red fish, are grown in fish farms. She is fed with mixed feed and does not eat the algae in which omega acids are formed, and, accordingly, contains less valuable fats. Dyes are added to the feed, which cause the intense red color of the fish on store shelves.

Do you have enough omega-3 in your diet?

The omega-3 deficiency that has developed in modern nutrition must be replenished. Omega fats that are completely satisfying modern requirements are contained in high-quality dietary supplements from well-known manufacturers. If needed therapeutic doses(2-4 g per day), it is also necessary to take PUFA preparations.

Omega-3 PUFA preparations

Most famous drug- This fish fat. He squeezed from fish liver and fish waste. The product is not the best high degree cleaning, there is a possibility of toxic substances entering, there is a specific smell and taste. Unpleasant smell and taste are evidence of fat oxidation with the formation of toxic and carcinogenic substances. In addition, the liver of fish, due to its functions, accumulates toxicants. In addition to omega-PUFAs, fish oil contains vitamins D and A. This technology has been used since Soviet times, and now inexpensive fish oil is produced using the same technology. EPA and DHA in such fat, for which it is valuable, are found in very small quantities. Due to the above, it should not be given to children.

High quality fish oil made from muscle tissue fish. Cold-water salmon carcass fat is used as a source of polyunsaturated fatty acids. This modern low-temperature technology is used abroad. The resulting product is stored to prevent it from oxidizing (rancidity): in a container with fat, air is removed from under the lid and pumped inert gas argon.

High-quality, balanced omega-3 preparations in biologically formulated active additives It is good to take with food before conception, during pregnancy and during breastfeeding.

Omega-3 fats are necessary for people with diseases of the cardiovascular system, inflammatory processes, especially in the joints.

At all, PUFA preparations must be taken periodically at any age.

Omega acid preparations should be taken after meals containing fats, namely natural vitamin E - an antioxidant - for correct assimilation. This is due to the fact that unsaturated fatty acids are easily oxidized.

Sergey Rubanov

Polyunsaturated fatty acids. Many of us think: “Why should I know anything about them?” But this is the wrong way to pose the question. What rules should we know in this context?

Fatty acids beneficial to the human body

Without polyunsaturated fatty acids (or PUFAs for short), our body will not be able to “work” effectively. However, these substances are contained only in products consumed by humans. They also have another name: Omega number three and six. These acids are not synthesized by humans, and therefore each of us must carefully monitor our diet and control their intake into the body, and in sufficient quantities. There is also a set of vitamins F, which includes polyunsaturated fatty acids in full.

What joy do we get from these fats? Experts, based on numerous studies, are confident that it is colossal: these elements are involved in the metabolic process of our body and, what is very important, they “work” at the cellular level. Polyunsaturated fats provide complete protection to cells, prolong their life and turn on mechanisms that allow them to preserve the genetic information they contain. So eat foods rich in Omega three to six - and premature aging will not threaten you. In addition, these acids optimize the metabolism of fatty elements and regulate the life of bacteria necessary for the human body.

This concludes the unique “abilities” of the above healthy fats don't end. Firstly, despite the fact that these acids are not synthesized by our body, they themselves stimulate very important processes: for example, Omega types 3 and 6 are involved in the formation of hormone-like substances that help prevent internal inflammation and reduction blood pressure. Secondly, polyunsaturated fatty acids balance cholesterol levels in our body, which has a positive effect on the condition of blood vessels and heart muscle.

Where can you find healthy fats?

There are 5 essential polyunsaturated fats in total - these are the following acids:

• linolenic,
• arachidonic,
• eicosapentaenoic acid,
• docosahexaenoic acid,
• linoleic

They are present in many products. But there are also winners in terms of their content. The main supplier of Omega three and six to our body are vegetable oils, especially soybean, nut and flaxseed. These substances can be found in other oils, as well as soybeans, avocados, almonds and peanuts. All of the above products should be included in your daily diet nutrition.

Do not forget that greatest benefit from vegetables will only be if you consume them in fresh. It is necessary to remember: useful substances during refining or heat treatment are destroyed. This occurs as a result of oxidation of the substance. This process is also “started” when interacting with air. Therefore (as for vegetable oils) they are best consumed unrefined and stored in closed containers (bottles). But it is not recommended to use unsaturated fats for frying. As a result of heat treatment, after reaching a certain temperature, carcinogenic substances are formed that are very harmful to human body.

Be careful with linseed oil. It has very high oxidizing properties. After opening, such oil must be stored only in the refrigerator and for no more than 30 days. Use in your menu flaxseeds. It is enough to add 1 teaspoon of this product in ground form to food daily.

Need in polyunsaturated fats many people are covered by consuming fish oil purchased in pharmacies. Is not the best option. Products that contain nutrients such as Omega-3 and Omega-6 are more effective. They are more easily absorbed by our body, and their taste is much richer than that of fish oil capsules. It’s much more pleasant to eat colored and Chinese cabbage, broccoli, spinach, beans, salads seasoned with various oils, or juicy melon - they are all rich in polyunsaturated fats necessary for the human body.

Omega-3 and Omega-6: daily consumption rate

Moderation is needed in everything, especially for the human body. He needs a lot useful substances, but their effectiveness is maximum if a certain rate of consumption and an appropriate balance are observed. It is a mistake to think that if you “fanatically” eat foods rich in Omega-3 and Omega-6, your body will “be happy.” On the contrary, excess of these fatty acids will overload your liver and pancreas. There is no point in trying them, just as you should not ignore the benefits of polyunsaturated fats. You will feel their deficiency immediately. It is better to observe the principle of balanced and reasonable consumption.

Our body needs to receive approximately 2.5 g of fatty acids per day, which is almost 2 tablespoons. Naturally, this amount applies not only to oil, but also to all types of products that contain these substances. Thus, be sure to eat foods containing Omega-3 and Omega-6, do not overuse them, and nature will give you health in return, wellness, high energy and long years life.

Fats have fallen out of favor recently. On the one hand, this is certainly true - fatty food very high in calories, and in the pursuit of slimness, every calorie eaten is strictly accounted for. But don't forget that complete failure from this class nutrients can bring serious problems with health. After all, they contain many components necessary for normal operation our body: for example, polyunsaturated fatty acids.

If you remember the school course organic chemistry, then it turns out that fats are compounds of glycerol and fatty acids.

Fatty acid - organic matter, in the molecules of which the –COOH fragment, responsible for the acidic properties, is connected to carbon atoms connected in series. Each carbon atom has several more hydrogens attached to it, so the resulting structure looks something like this:

CH3-(CH2-CH2)n-COOH

It happens that in some acids “carbons” are connected to each other not by 1, but by 2 bonds:

CH3-(CH=CH)n-COOH

Such acids are called unsaturated.

If there are many carbon atoms in a compound, connected to each other by 2 bonds, then such acids are called polyunsaturated, from the ancient Greek “polis”, which means many.

The latter, in turn, are divided into several groups, namely:

• omega-9;
• omega-6;
• omega-3 polyunsaturated acids.

Which one does it belong to? unsaturated acid, determined by which carbon atom, if you start from the non-acidic end of the molecule (CH3-), will have the first 2-bond.

By the way, our body produces omega-9 acids itself, but we only get representatives of the other 2 groups from food.

Why are polyunsaturated fatty acids needed?

These connections are necessary component for the membrane of all animal cells - the so-called cell membrane. Moreover, the more complex the cell’s activity, the higher the amount of polyunsaturated fatty acids in its membrane. For example, in the membrane of the retinal cells of our eye, almost 20% of such acids, and in the cell membrane subcutaneous fat their content is less than 1%.

In addition to the construction function, these substances are needed for the biosynthesis of endohormones - substances that affect the activity of exactly the cell in which, so to speak, “hormones” were formed local action" I would like to talk about them in more detail, since these compounds are responsible for many processes occurring in our body.

So, endohormones control such things as the occurrence or disappearance of pain and inflammation, and also influence the ability of blood to clot. They are formed, as mentioned above, from acids already familiar to us, which are contained in the cell membrane. Moreover, from different groups, hormones are created to solve various tasks. Thus, omega-6 acids produce substances that are responsible for the adequate response of the human body to damaging environmental factors. Such endohormones increase blood clotting, which prevents large blood loss during wounds, and also cause inflammation and pain - unpleasant reactions, but necessary for survival. However, if there is an excess of these substances, then the process gets out of control: the blood becomes too viscous, the pressure rises, blood clots form in the vessels, the risk of heart attack and stroke increases, and allergic reactions intensify.

Endohormones obtained from omega-3 polyunsaturated acids have the opposite effect: they reduce inflammatory reactions, thin the blood, and relieve pain. Moreover, the higher the concentration of omega-3 acids in the body, the fewer hormones are synthesized from omega-6 acids. However, it is still not worth completely abandoning the latter - after all, in this case hypotension is ensured, poor clotting blood and the fall of the local. Ideally, your diet should be 4 parts omega-6 to 1 part omega-3 fatty acids.

Foods rich in polyunsaturated fatty acids

Diet modern man is replete with potentially toxic substances - polyunsaturated fatty acids (PUFAs). Many people find it difficult to decide which fats are actually healthy and which are harmful. This article will answer these questions and show that limiting your PUFA intake is an important step towards achieving and maintaining good health.

The fats we eat in food are divided into three types: saturated (mostly animal fats), monounsaturated and polyunsaturated. Oils obtained from plant and animal sources often contain mixtures of all these types of fats. For example, olive oil, which is composed primarily of monounsaturated fats, also contains some polyunsaturated fats. Most vegetable oils, with the exception of coconut, olive and palm oils, contain a large number of PUFAs, while most animal fats contain high amounts of saturated and monounsaturated fats.

The two main groups of dietary PUFAs are omega-3 and omega-6. Both groups are considered essential for the human body, since they are not synthesized in it and must be supplied with food. The impossibility of their synthesis by the body suggests that their irreplaceability may be exaggerated, because in the case of others it is true essential substances, such as glucose, monounsaturated and saturated fats, the body can synthesize them when necessary. In addition, deficiency of PUFAs in the body is an extremely rare phenomenon. The amount of PUFAs required for the normal functioning of the body is extremely small and the need for them can easily be satisfied from natural sources. natural sources.

PUFAs occupy a very small part of the fat component of our body, while most of it is saturated and monounsaturated fats. It is reasonable to assume that the intake of nutrients into the body should occur exactly in the ratio that is naturally already present in it.

One of the main problems with PUFAs is their chemical instability. PUFA molecules contain more than one double bond, which makes them very vulnerable to the effects of environment. Outside our body, these fats easily go rancid and oxidize under the influence of heat, light and atmospheric oxygen. Inside it, PUFAs easily react with proteins and sugars, forming toxic byproducts called advanced glycation end-products, causing great harm body. In addition, PUFAs react more actively with fructose than with glucose, so PUFA intake should be minimized, especially when combined with fruit.

Since PUFAs are unstable fats, their excess consumption leads to the fact that, as components of cell membranes, they make cells fragile and susceptible to oxidation. Such PUFAs promote the oxidation of low-density lipoproteins (LDL, in common parlance “ bad cholesterol"), thereby creating a very unstable and atherogenic form of this cholesterol transporter in the blood.

Despite the indispensability of PUFAs, their excessive intake into the body also creates problems associated with modulating the activity of inflammatory eicosanoids. The process of inflammation itself is important for the body as a response to the invasion of infections, viruses or injuries, but chronic course this process becomes dangerous. Moderate inflammatory process stimulates immune system, and the chronic one depresses it. Therefore, small amounts of PUFAs are necessary to control inflammatory reactions in the body, but their excess leads to chronic inflammation and disease. It is not unreasonably believed that this chronic inflammation is the cause of almost all modern diseases ( cardiovascular diseases, type 2 diabetes, obesity, metabolic syndrome, irritable bowel syndrome, rheumatoid arthritis, asthma, cancer, autoimmune diseases), and that excess consumption of PUFAs plays a significant role in this.

The correct ratio of PUFAs in the diet

Among adherents of the Paleolithic way of eating, there has long been debate about what the correct ratio of omega-6 and omega-3 PUFAs in the diet should be. The thing is that both groups use the same metabolic pathways in the body, competing with each other, and therefore an excess of PUFAs of one of them leads to suppression of the action of the other and vice versa. In addition, omega-3s are considered anti-inflammatory, as they mitigate the inflammatory effects of omega-6s. Considering that grain vegetable oils, the main part of which are omega-6 PUFAs, make up a significant proportion of the modern person’s diet, an excess of omega-6 and a deficiency of omega-3 is created in it. The correct ratio of omega-6 to omega-3 ranges from 1:1 to 4:1, while most people consume them in ratios of about 20:1 or more! A general excess of PUFAs, and even with a predominance of omega-6, inevitably harms the body.

IN last years popularity has increased food additives with omega-3 PUFAs, in particular in the form of fish oil capsules. Despite the fact that there can be both fatty fish (salmon, sardines, herring) and some seeds (flax), fish is still a more preferable source, since it contains them in a more bioavailable form for our body in the form of eicosapentaenoic acid (eicosapentaenoic acid). EPA) and docosahexaenoic acid (DHA). Omega-3 PUFAs plant sources contains in the form of linolenic acid (LA), which in our body must go through a chain of complex transformations before reaching a state in which the body could use it. The efficiency of such processes is extremely low, and in the human body only 5% of LA is converted into EPA and DHA.

Excess Omega-3

As mentioned above, we need omega-3 PUFAs in small quantities and their excess can cause problems, since chemically they are very unstable, even more unstable than omega-6. Paying attention to the balance of omega-6 and omega-3, do not forget that the total amount of PUFAs consumed should also be limited. The best way to balance the PUFAs of both groups in the right proportion is to reduce the consumption of omega-6 PUFAs to a minimum, while obtaining omega-3 PUFAs from natural animal sources.

Fish oil in capsules as a source of omega-3 PUFAs is not always perfect solution, since often these capsules long time stored before sale and may be exposed to sun rays, which turns the omega-3 PUFAs in them into poison for our body. Much best source can be called the consumption of omega-3 only in fresh oily fish, in which fat is contained unchanged. But if for some reason regularly eating fresh oily fish is not possible for you, you can take fish oil capsules, provided that they are available renowned manufacturer with a good reputation in the market and until sale are stored in compliance with all conditions.

conclusions

Excess PUFAs in the diet (particularly PUFAs from omega-6 vegetable oils) have been associated with an increase in modern diseases, as these fats are susceptible to denaturation and oxidation in and outside the body. The total amount of PUFA consumed should be kept to a minimum, with the ratio of omega-6 to omega-3 as close to 1:1 as possible. Omega-3 PUFAs are best obtained from fresh, fatty fish. PUFAs should not be subjected to heat treatment. For the same reason, it is not recommended to fry on olive oil, despite the fact that the PUFA content in it is quite low (on average about 10% depending on the variety and manufacturer). The total content of PUFAs in the diet should not exceed 7-8% of the total calorie content (other sources recommend even smaller amounts - up to 1-2%). It is recommended to avoid all vegetable oils except coconut, olive and palm, and to thermally process food in oils containing low content PUFA (ghee, Coconut oil, lard), and also limit the consumption of nuts high in omega-6 PUFAs, especially fried ones. According to these recommendations, approximately 0.5 kg of fresh oily fish per week as a source of omega-3 will be enough to balance your omega-6 intake.

The article used materials

Polyunsaturated fatty acids - essential element to maintain normal physiological processes of the body, this irreplaceable factors nutrition.
They say that a person is what he eats, so an unbalanced diet can lead to numerous disorders at the cellular and tissue level.

What are PUFAs?

Omega-6 is found in:

Butter, as well as lard, “rehabilitated”, necessary and useful in small quantities, they contain substances not found in other products.
But at the same time, we should not forget that the required amount of PUFAs can be obtained from ordinary and affordable foods that are not too high in calories.

Very Important Reminder

As already mentioned, the presence of unsaturated bonds in the PUFA molecule makes it very active and susceptible to oxidation. Heating, light and air access to products containing fatty acids quickly turns them not only useless, but also dangerous. Appears bad smell, rancid taste, color changes.

Therefore, unrefined oil should not be used for frying, and such products should be stored in dark containers, in a cool place, tightly closed, which will allow polyunsaturated fatty acids to remain unchanged.

For this reason, PUFA preparations are produced in the form of capsules that exclude air access and are sold in light-proof packaging.

About drugs

Polyunsaturated fatty acid supplements should be taken with caution, taking into account existing medical conditions and dietary preferences. If you can get enough healthy fats from food, why spend money on drugs?

Under various restrictive diets and in some diseases, the use of PUFAs in the form of drugs may be vital. These substances are not medicines, but without them it is impossible normal functioning body, synthesis of hormones, antibodies and other substances.

For men over 40 years of age, before taking Omega-3 supplements, it would be a good idea to have a test showing its content in the blood. They should also be wary of products containing soy - it contains analogues of female hormones.

Eating a nutritious, varied diet with enough healthy fats keeps you healthy and promotes active longevity, good mood and natural beauty.