Products rich in omega 3. Composition of vegetable oil. Healthiness rating by fatty acids

Scientists have found that Omega-3 fatty acids are found in foods that people consume daily. This means that you can compensate for the lack of this valuable substance in a natural way by introducing certain ingredients into the diet. Back in the 30s of the last century, the effect of Omega-3 on the development and growth of human tissue was proven. But a full understanding of the role of fatty acids in maintaining the functioning of the entire body appeared only two decades ago. Today it is known for certain that these essential substances cannot be produced independently, so replenishing reserves is possible only by consuming food products containing them.

On a note! The main source of Omega-3 is fish. A large amount of fatty acids are also found in oil plant origin.

The role of Omega-3 for the human body

The Omega-3 group includes more than 10 compounds that are similar in biochemical properties. The most important role for the development of the human body is played by the following polyunsaturated acids:

• alpha-linolenic;
• eicosapentaenoic acid;
• docosahexaenoic.

Beneficial properties of Omega-3 fatty acids:

• acceleration of metabolic processes;
• restoration of the functions of the central nervous system and endocrine system;
• participation in the formation of cell membranes;
• ensuring energy reserves;
• elimination of inflammatory processes;
• antioxidant properties;
• improvement of vision, condition of skin, hair, nails;
• normalization of pressure;
• drop in blood cholesterol levels;
• prevention of cardiovascular diseases;
• restoration of sugar levels;
• restoration of strength and elimination of chronic fatigue;
• increased mental activity;
• assistance in the development of the fetus in the womb.

The benefits of polyunsaturated fatty acids are difficult to overestimate. They contribute proper development all organs and systems of the human body. This is why it is so important to replenish Omega-3 reserves. If there is a shortage useful substances unpleasant symptoms arise that interfere with performance and generally reduce the quality of life.

On a note! Previously, the main source of Omega-3 for children was considered fish fat. It was produced in liquid form and had bad smell and taste. Today, fish oil is presented in the form of capsules, which are much more comfortable and enjoyable to take.

Omega-3 consumption standards

Every day a person needs to consume 1 g of fatty acids. in winter daily dosage can increase up to 4 g. An increased dose of Omega-3 will be needed for prolonged depression and some other conditions when the body is deficient in these substances.

Products containing fatty acids: tables

One of the main sources of Omega-3 is sea fish and seafood. These products contain fatty acids large quantities. River fish inferior to sea water, so it is not very suitable for making up for the Omega-3 deficiency.

Table of fish products containing Omega-3

On a note! The table shows the average Omega-3 values. They vary slightly, depending on the seasonal factor and the time of fishing.

Table of plant foods that contain Omega-3

On a note! Depending on the growing conditions, the content polyunsaturated acids Products may vary slightly.

Table of oils containing Omega-3

Video

The video will talk about products that contain greatest number Omega-3 fatty acids and their benefits for the human body.

Omega-3 is a group (PUFAs) that protect cell membranes and internal organs man from destruction. Without these compounds, the full functioning of the nervous, immune and cardiovascular systems, adequate synthesis of tissue hormones, prostaglandins, proper metabolism of essential substances. In addition, they suppress inflammatory processes, improve the condition of joints, and fight emotional disorders, chronic fatigue syndrome.

Let's take a closer look at what omega-3 acids are and what they contain.

General information

Omega-3 lipids are classified as essential lipids, since the human body does not synthesize them on its own. Therefore, they must be supplied regularly with food.

The main representatives of omega-3 fatty acids

Docosahexaenoic acid (DHA). Included in gray matter brain, cell membranes, retina, sperm, testicles. In addition, DHA plays a primary role in the formation nervous system infant.

Eicosapentaenoic acid (EPA). Stimulates regeneration cell membranes, normalizes the mechanisms of lipid transport through the bloodstream, activates the immune system, improves the absorption of fats in digestive tract, increases the antioxidant functions of the body.

Alpha-linolenic acid (ALA). Fats of this type help in the fight against stress, bad cholesterol, high blood pressure, problems with skin, hair, nails (dryness, seborrhea, stratification). In addition, they are a building substrate for the synthesis of eicosapentaenoic and docosahexaenoic fatty acids.

EPA and DHA lipids are found in the tissues of marine life. They are the most beneficial for the human body, since their absorption does not require many enzymes, unlike plant food, enriched with ALA.

Beneficial features

Omega-3 polyunsaturated triglycerides are the most important nutrients for humans, as they perform bioregulatory, structural, energy and storage functions.

Beneficial features:

1. They potentiate the synthesis of tissue hormones (eicosanoids) involved in all biochemical reactions in the cell.
2. Reduces the concentration of “bad” cholesterol, including low-density lipoproteins. As a result, the risk of developing vascular atherosclerosis, myocardial infarction, and cerebral stroke is reduced.
3. Participate in the formation of male germ cells (sperm), membranes of brain neurons, and membranes of the retina.
4. Regulate the synthesis of hormones and steroids, including testosterone.
5. Participate in the transport of oxygen to tissues.
6. Improves the contractile function of the heart muscle.
7. They regulate the metabolism of the hormone of joy (serotonin), reduce psycho-emotional stress, and prevent the risk of developing depression.
8. Maintain joint elasticity, reduce intensity pain syndrome for arthritis or arthrosis.
9. Increases sensitivity to insulin (by slowing down the movement of the bolus through the intestinal tract).
10. Reduce inflammatory processes in the body, preventing the development allergic reactions and autoimmune diseases.
11. Increases cognitive functions of the brain (memory, attention, learning ability).
12. Suppresses excessive appetite.
13. Improve functional state dermis.
14. Increases the immune status of the body.
15. Potentiate dry growth muscle mass, accelerate the “loss” of the fat layer.
16. Increases neuromuscular function, endurance, and overall muscle tone.
17. Suppresses the synthesis of cortisol (stress hormone).

In addition, fish oil contains , which improve the condition skin, support vision, reduce nervous excitability, improve the elasticity of cell membranes, strengthen bone tissue.

Daily requirement

The daily requirement for omega-3 acids is 1–2 grams, depending on gender, age, health status, and region of residence. During pregnancy, menopause, bodybuilding daily norm increases to 2.5 - 3 grams, and with reduced body weight to 3 - 4 grams. The safe upper limit for consumption of compounds is 8 grams.

In addition, the need for healthy fats increases with:

• depressive and autoimmune conditions (thyroiditis, lupus erythematosus, Alzheimer's disease);
• in the cold season;
• intense sports activities;
• vascular atherosclerosis;
• oncological diseases;
• risk of heart attack or stroke;
• in childhood and old age.

To treat functional disorders, use 2–4 grams of omega-3 per day. At the same time, give preference to the use of concentrates of animal origin (EPA, DHA). The daily portion is divided into 3 doses.

Benefits and harms

For the body to function properly, it is important to consume at least 0.65 grams of omega per day. If the lipid norm per day is lower critical minimum, “fat” deficiency develops.

Factors that provoke a lack of essential triglycerides in the body:

• prolonged fasting;
• unbalanced diet, including vegetarianism and raw food diet;
• adherence to strict mono-diets;
• digestive tract dysfunction.

Symptoms of omega-3 deficiency:

• constant thirst;
• dry skin;
• brittle nails;
• hair loss;
• dandruff;
• prolonged depression, apathy;
• allergic skin rashes;
• bowel dysfunction, constipation;
• pain in joints, muscles, tendons;
• slow healing of wounds, abrasions, scratches;
• increased blood pressure;
• deterioration of memory, attention;
• fatigue, weakness, loss of performance;
• delay mental development(in infants and preschoolers);
• decreased immunity, frequent colds.

Remember, a lack of omega-3 in the body threatens psychoneurological pathologies, autoimmune diseases, cardiovascular dysfunctions, hormonal disorders.

However, despite the fact that an overdose of polyunsaturated lipids is extremely rare, uncontrolled intake of fats can be harmful to health.

Signs of excess PUFAs:

• prolonged diarrhea;
• low blood pressure;
• digestive tract dysfunction;
• decreased blood clotting, and as a result, hemorrhages in the joints (hemarthrosis), internal and external bleeding.

Contraindications to taking substances:

• hypercalcemia;
• individual intolerance;
• hyperfunction of the thyroid gland;
• tuberculosis (in active phase).

In addition, the possibility joint reception essential fats with oral anticoagulants or fibrates, it is important to discuss with your family doctor.

Medical use

Considering that omega-3 fats exhibit hypolipidemic, immunomodulatory, anticoagulant (blood thinning) and antihypertensive effects, they are successfully used in pharmacological practice.

Indications for use:

• obesity of any degree;
• chronic joint damage;
• hypertonic disease;
• diabetes;
• body weight deficiency;
• hypercholesterolemia;
• vascular diseases of the brain;
• rheumatoid arthritis;
• allergic skin diseases (psoriasis, eczema);
• damage to the blood vessels of the extremities;
• autoimmune diseases (nephropathy, thyroiditis, lupus erythematosus);
• osteomyelitis;
• cordially- vascular pathologies(arrhythmia, ischemia, myocardial infarction);
• depressive states;
• short bowel syndrome.

In addition, these lipids are used for the prevention of cancer (in complex therapy).

How to take omega-3 (capsules)?

For the treatment of functional disorders, fats of animal origin (DKG and EPA) are used. The therapeutic dosage of essential lipids is 2.5 – 3 grams per day. Fish oil capsules are taken immediately after meals, washed down with 100 milliliters of pure. The daily portion is divided into three equal doses.

Let's look at how to choose a high-quality poly concentrate unsaturated fats.

Food biocomplexes with omega-3

Labels for lipid-containing drugs most often indicate total fish oil capsule. However, for the treatment of functional disorders it is important to select formulations that contain high concentration EPA and DHA.

1. Omega-3, Triple Strength (Solgar). The drug contains a large portion of omega-3 fatty acids extracted from the muscles of cold-water fish. The total volume of polyunsaturated lipids in the capsule is 882 milligrams (504 milligrams EPA and 378 milligrams DHA).
2. Omega-800 (Madre Labs). Organic fish oil preparation is available in the form of soft gelatin capsules. The biocomplex includes: docosahexaenoic (320 milligrams) and eicosapentaenoic (480 milligrams) acids.
3. Ultra Omega-3 ( Now Foods). Part this tool includes 750 milligrams omega-3 triglycerides (500 milligrams EPA, 250 milligrams DCG). In addition, each capsule of the dietary supplement is enclosed in a special enteric coating (to prevent the appearance of an unpleasant aftertaste, belching, and nausea).
4. Omega-3 (Natural Factors). Gelatin capsule contains 600 milligrams of polyunsaturated lipids (200 milligrams DHA, 400 milligrams EPA).

To maintain health, the duration of the course of taking supplements is 3–4 months. The frequency of therapy is 1 – 2 times a year.

Food sources

Considering that essential fats are not synthesized intestinal microflora, it is important to monitor the volume of their intake into the body daily.

Remember, omega-3 compounds are easily destroyed by the sun, oxygen, high temperatures. Therefore, to replenish the body’s daily need for essential fats, it is advisable to consume lightly salted, marinated fish, fresh vegetables and fruits, vegetable oil, unroasted nuts.

To preserve nutrients, products containing unsaturated fatty acids are stored in a cool place in tightly sealed containers.

Omega-3 fatty acids play a primary role in the formation of the nervous, immune and hormonal systems child, as well as the correct ontogenesis of the brain, maintaining the functionality of the visual apparatus, and the formation of molars. Interestingly, in the first year of life, the baby receives all essential nutrients, including triglycerides, together with mother’s milk. However, 90% of women during lactation experience an acute shortage of polyunsaturated fatty acids in the body. As a result, a child with early years experiencing lipid deficiency.

Symptoms of omega-3 deficiency in childhood:

• diathesis, atopic dermatitis(due to disruption of the immune system);
• decreased cognitive abilities (academic performance, concentration, memory);
• hyperactivity;
• dry skin;
• allergic reactions;
• blurred vision.

Interestingly, a child’s brain develops until the age of 14. Therefore, it is important for children from the first year of life to consume at least 1 gram of omega-3 per day. For this daily menu The crumbs are enriched with fruits, vegetables, seafood, and linseed oil. In addition, the daily need for fats is replenished with fish oil concentrates. However, children under three years old find it difficult to swallow a large capsule. So the question arises: how to drink medicines? To solve these problems, manufacturers have created special mixtures produced in the form of syrups, sweets, and chewable lozenges.

Popular children's complexes with omega-3:

1. "Omega-3 for children" from Oriflame (Wellness, Sweden). The drug contains fish oil, vitamin E, lemon oil, and antioxidants. The product is produced in the form of syrup.
2. “Smart Omega-3 for children” (Delta Medical, Switzerland). The biocomplex contains fish oil, beeswax, vitamins A, C, . The composition is produced in capsules that can be chewed.
3. “Supradin Kids with choline and Omega-3” (Bayer, Germany). The medicine includes: docosahexaenoic acid, nicotinamide, cholecalciferol, vitamins A, E,. The form of release of the product is marmalade candies.
4. “Multi-tabs Intello Kids with Omega-3” (Ferrosan, Denmark). The drug consists of: fish oil concentrate, including EPA and DHA, tocopherol, vitamin C. The children's composition is produced in the form of chewable capsules with black currant flavor.
5. "Pikovit Omega-3" (KRKA, Slovenia). Multivitamin complex contains fish oil, B vitamins (thiamine, folic acid, pyridoxine, riboflavin, cyanocobalamin), retinol, tocopherol, cholecalciferol, dexpanthenol, ascorbic acid. The supplement is released in syrup form.

Remember, the dosage and regimen for taking fats is determined by the pediatrician based on the baby’s health condition.

Considering that permanent residents are “responsible” for metabolic processes in the body, the elasticity of cell membranes and correct work brain, it is important for every woman to consume at least 1 - 1.5 grams of pure omega-3 per day. When pregnancy occurs daily requirement in triglycerides increases 2 times.

Let's look at the benefits of fish oil for women:

1. Reduces menstrual pain, reduces the number of hot flashes, improves mood in “ critical days", has an anti-inflammatory effect.
2. Reduces anxiety, improves mood, increases the effectiveness of antidepressants.
3. Slows down skin sagging and the appearance of wrinkles.
4. Prevents the development of osteoporosis, especially during menopause.
5. Stabilizes “hormonal surges” during menopause.
6. Reduces by 30% the risk of developing lumps in the mammary gland, as well as the likelihood of tumors and polyps in the colon (for men this effect does not apply).

In addition, fish oil indispensable factor nutrition during menopause. Considering that menopause is accompanied by a violation of mineral and fat metabolism substances, women over 55 years of age develop vascular pathologies, including endothelial dysfunction. At the same time, the rheological parameters of the blood change, as a result of which its coagulability increases.

To prevent the development of thrombosis, cardiovascular pathologies, metabolic disorders, as well as relief unpleasant symptoms menopause (palpitations, hot flashes, night sweats), the daily diet is enriched with foods rich in essential fats or organic biocomplexes.

It is especially important to take medications containing omega-3 for overweight women who are planning a pregnancy, who are on a diet, or who are predisposed to cardiovascular diseases.

Conclusion

So, omega-3 is a class of essential lipids that exhibit pronounced anti-inflammatory, anticoagulant, immunomodulatory, antioxidant and antilipid effects. Polyunsaturated lipids are not synthesized human body, so it is extremely important to obtain them from outside. To do this, the daily menu includes fatty sea fish or seafood, flaxseed oil, and fresh herbs. In addition, 1 – 2 times a year you need to drink biocomplexes that contain “animal” omega-3 (EPA and DHA).

The optimal rate of fat consumption is 1 gram per day. If dry skin, dandruff, acne, psoriasis or eczema are present, the daily portion of acids is increased to 2 - 3 grams.

Remember, before taking lipid concentrates, it is important to evaluate the benefits and harms of their use. People with congestive heart failure, hemorrhagic syndrome, unstable angina, allergy to seafood, taking omega-3 drugs is permissible only under the supervision of a doctor.

Omega-3 fatty acids play a special role in our diet, because they are essential. The best sources of omega-3 fatty acids are cold-water fish, fish oil capsules, second good source are nuts and seeds.

But omega-3 fatty acids are not the only type of essential fatty acids. Omega-6 and omega-9 fatty acids are equally important. Fatty acids are necessary for the formation and maintenance of the structure and integrity of cell membranes, providing cells with energy for life, and creating hormone-like substances that regulate cellular metabolism.

Essential Omega-3 fatty acids in food

Since the body cannot produce these important fats on its own, we must obtain them through food, not for nothing they are called PUFAs (polyunsaturated fatty acids). This is easy to declare, much more difficult to do.

Most representatives of Western civilization are accustomed to using saturated fats, such as dairy and animal fats. The ratio of consumption of saturated and unsaturated fats is clearly not in favor of the latter.

Sausage, smoked meats, cheese, lard, and dairy products clearly predominate in our diet. This is not bad, but it has long been proven that saturated fat, consumed in large quantities, leads to inflammatory processes and cardiovascular diseases.

Unfortunately, there are not many people consuming sufficient amounts of essential omega-3 fatty acids. Basically, most people eat omega-6 fatty acids, which are found in vegetable oils and grains. In fact, it is important to get the proper ratio of omega-3 to omega-6 fatty acids from your diet.

It is believed that the best ratio of omega-6 to omega-3 is 4:1, and this is not so easy to implement in your diet even if you have the appropriate products. If you analyze the content various acids in products, then omega-3s are found in the highest quality, and therefore more expensive, products.

A lack of omega-3 fatty acids can lead to the development serious illnesses such as stroke, heart attack, oncology, asthma, depression, diabetes, obesity and accelerated aging. In products containing animal and vegetable fat, saturated and unsaturated fatty acids are found in different proportions. For example, the fat content of avocados.

Foods High in Omega-3 Fatty Acids

Don't pass by the fish department!

The most important of the omega-3 fatty acids is alpha-linolenic acid. Our body does not synthesize omega-3, so it is important to get them directly from food. If you are in the supermarket, then here the best choice Omega-3 fatty acids:

• Fish: sardines, mackerel, herring, trout.
• Flaxseed oil (highest content of linolenic acid). We must remember that linseed oil quickly goes rancid. Flax-seed.
• Walnuts
• Brazil nuts
• Sesame seeds
• Avocado
• Some dark green leafy vegetables (spinach, Brussels sprouts, kale, mustard greens, etc.)
• Mustard oil

The most effective and acceptable way to obtain the required amount of omega-3 fatty acids is to eat fatty sea fish. Don't miss the opportunity to eat salmon for lunch! In addition to omega-3 fatty acids, it is important to remember omega-6 and omega-9.

Foods containing omega-6 fatty acids

Linoleic acid

• Sunflower oil
• Grape seed oil
• Pine nuts
• Pistachios
• Sunflower seeds
• Pumpkin seeds

Products containing omega-9 fatty acids

Oleic acid

Omega-9s are not classified as essential; the body can synthesize these acids itself. But foods rich in omega-9 are recommended by nutritionists, as they reduce the risk of heart disease. vascular diseases and play important role in cancer prevention.

• Olive oil
• Almond
• Peanut
• Sesame oil
• Pistachios
• Cashew
• Hazelnut

1. Omega-9 helps lower cholesterol levels
2. Strengthen immunity
3. Reduce the risk of cancer

A salad dressed with olive oil, a handful of nuts or an avocado a day completely covers the required intake of omega-9. .

The importance of eating omega-3 essential fatty acids

Today, the population's consumption of omega-3 fatty acids is insufficient, which leads to an increase in various diseases.

Quote from Wikipedia:

Conducted Scientific research have proven that omega-3 is required for normal functioning brain, since it provides the flow of energy necessary for the transmission of impulses that transmit signals from cell to cell. This allows you to increase your thinking abilities, as well as store information in memory and quickly retrieve it as needed.

The overall conclusion from leading researchers is that you should increase your intake of omega-3 fatty acids in your diet. Mediterranean diet, rich in olive oil and fish, will help significantly improve your health. If there is not enough omega-3 in the diet, then you should take nutritional supplements containing omega-3 essential fatty acids.

It has long been known that Omega-3 fatty acids are miraculous nutrient which can help prevent chronic diseases, such as heart disease and diabetes, fight inflammation and even protect the brain.

Important research

A study was recently conducted, the results of which were published in Nutritional Neuroscience. Scientists have found that omega-3 fatty acids may be beneficial for Alzheimer's patients once symptoms occur.

Types of Omega-3

There are three types of this substance: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Eicosapentaenoic and docosahexaenoic acids are found in fish and other seafood, while alpha-linolenic acid is found in vegetable oils.

The health benefits of Omega-3 are widely known. Many of us stock up on special supplements to obtain them. daily dose. But you don’t have to go to pharmacies looking for necessary funds, the effectiveness of which in some cases is questionable. Instead, you can go the other way: enable certain products to your daily diet. Moreover, there are not so few of them, and among the wide variety you can choose the ones that are right for you. You may consume some of these products regularly without even realizing their benefits.

Top 25 Foods Containing Omega-3 Fatty Acids

1. Walnuts: 2,656 mg Omega-3 per quarter cup.

2. Chia seeds: 214 mg per tablespoon (12 grams).

3. Salmon: 3428 mg per half fillet (198 grams).

4. Sardines: 2,205 mg per glass (without oil).

5. Flax seed: 235 mg per tablespoon.

6. Flaxseed oil: 7258 mg per tablespoon.

7. Fontina cheese : 448 mg per approximately 57 gram serving.

8. Mackerel : 2753 mg per fillet (about 113 grams).

9. Eggs: 225 mg per 1 piece.

10. Tofu cheese: 495 mg per 85 grams.

11. Rapeseed oil: 1279 mg per 1 tablespoon.

12. White beans: 1119 mg per 1 cup raw.

13. Natto: 642 mg per half cup.

14. Herring: 1674 mg for every 100 grams.

15. Oysters: 720 mg for every 100 grams.

16. Organic beef: 152 mg per 170 gram steak.

17. Anchovies: 587 mg per 28.35 grams (without oil).

18. Mustard seed: 239 mg per 1 tablespoon.

19. Black caviar: 2098 mg per 2 tablespoons (32 grams).

20. Soybeans: 671 mg per half cup (dry roasted).

21. Winter squash: 332 mg per 1 cup.

22. Purslane: 300 mg per half cup.

23. Wild rice: 240 mg per half cup raw.

24. Red Lentils: 480 mg per cup raw.

25. Hemp seeds: 1000 mg per 1 tablespoon.

People interested in a healthy way life, they know very well what Omega-3 is. This is the name of a polyunsaturated fatty acid, which is not produced by the human body and therefore enters it with food. In general, the role of fats in the human body is multifaceted: they participate in cell renewal, protect internal organs from damage and hypothermia, and provide energy. Omega-3 in food has positive influence on almost all body functions. However, today it is these fatty acids that are lacking in our daily diet. People are constantly in a hurry and do not have time to prepare food from natural products, preferring semi-finished and canned foods. But after industrial processing, the percentage of polyunsaturated fatty acids in food products is significantly reduced. Many have become carried away by all sorts of diets that completely exclude the consumption of fat, which also does not add to health. As a result, a lack of Omega-3 in the body often leads to the development of serious diseases.

Beneficial features

Omega-3 polyunsaturated fatty acids are highly diverse beneficial properties, since they directly affect the structure of the body’s cells, increasing their functional activity. The main benefit of these fatty acids: reduction in the content of low-density lipoproteins, that is, normalization in the blood. This effect prevents the formation of blood clots in blood vessels, protects a person from the development of atherosclerosis, strokes, heart attacks and other cardiovascular diseases.

Omega-3 fatty acids are essential for new mothers postpartum period, they help overcome the state of depression, strengthen mental capacity old people. Products with high content Omega-3s resist the development of diabetes and have a beneficial effect on joint health.

What foods contain Omega-3?

Omega-3 in animal products

The source of Omega-3 polyunsaturated fatty acids in the body can be products of both animal and plant origin. It is a generally accepted fact: Omega-3 is found most abundantly in sea ​​fish. First of all, these are sardines, halibut, catfish, salmon. Moreover, the largest amount of fatty acids is present in fish directly caught in the sea, where it feeds on natural food. Farmed fish has much lower levels of beneficial fatty acids because they are fed artificial nutrition. The Omega-3 content in frozen products is also significantly reduced. Therefore, it is better to eat fresh or chilled fish, although you should not refuse frozen sea fish either. In addition, a lot of Omega-3 is found in sea shellfish, algae, shrimp, and squid.

Eaten by many for breakfast chicken eggs are also rich in this unique polyunsaturated fatty acid. But here there is one significant nuance. Country bird feeding natural food, so their eggs contain 20 times more Omega-3 acid than eggs from factory-raised chickens.

Omega-3 in plant-based foods

Of the products of plant origin that contain Omega-3, the most useful are flax seeds and, accordingly,. Many believe that these products are even ahead of fish in terms of the content of this fatty acid. As remedy flax seeds are used for respiratory diseases and gastrointestinal tract, arthritis, diabetes mellitus and breast cancer. Omega-3 fatty acids are also present in sunflower, corn, rapeseed, olive oil, walnuts, almonds, spinach, cauliflower and Brussels sprouts. By the way, today you can buy Omega-3 polyunsaturated fatty acid in capsules, but still its most complete source is natural products.

Therefore, Omega-3 fatty acids in foods should be included in every person's diet. Saving on sea fish, flaxseed or olive oil will not improve your health. Cash which a person regretted healthy foods, he will then definitely spend on medications. This is the law of life. Be healthy!