Products containing a lot of omega 3. Composition of vegetable oil. Healthiness rating by fatty acids

Omega-3 fatty acids have long been known to be a miracle nutrient that 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 get our 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 into 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: 1,119 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 lifestyle know very well what Omega-3 is. This is the name of a polyunsaturated fatty acid, which human body is not produced, so it 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, provide energy. Omega-3 in food has a positive effect 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 have a wide variety of 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 others. cardiovascular diseases.

Omega-3 fatty acids are essential for young mothers during the postpartum period; they help overcome depression and increase mental capacity old people. Products high in Omega-3 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 that Omega-3 is found most abundantly in marine 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 healthy fatty acids because they are fed artificially. 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 birds eat natural feed, 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 diseases of the respiratory system and gastrointestinal tract, arthritis, diabetes and breast cancer. Omega-3 fatty acids are also present in sunflower, corn, canola, 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. The money that a person spared for healthy products, he will then definitely spend on medications. This is the law of life. Be healthy!

I am glad to welcome you to my website Youth of face, body and soul. Today on the agenda in the section Vitamins for youth And Benefit in everything composition of vegetable oil. What's in composition of vegetable oil includes a large list of various vitamins: E, C and micro- and macroelements (potassium, sodium, calcium, iron...) knows or, according to at least, everyone guesses. Nowadays it has become very fashionable to use the following terms in relation to fats: Omega 3,6,9 fatty acids. Few people know the difference between these three numbers, but many strive to eat these Omegas more often. The common belief is that all Omegas live in fatty sea fish and olive oil. But is olive oil really the best and only source of Omega 3, 6, 9? fatty acids. I present to your attention the rating of the usefulness of vegetable oil, the composition of which was analyzed from the point of view of its fatty acid content.

First, a little theory. Have fun exploring the differences in structure fatty acids, their molecules, bonds, relationships with each other, only a true chemist can, so take my word for it: unsaturated fatty acid have a positive effect on the structures of the walls of blood vessels, improve them, ensure the functioning of immune systems are at an optimal level, do not allow cholesterol to settle on the walls of blood vessels and accumulate in the body, actively participate in the synthesis various hormones and much more, keeping us youthful, healthy and beautiful for decades. Normal exchange substances in the body are provided, including unsaturated fatty acids, and the membrane of any cell without them will not form at all.

Now let’s remember three concepts in the composition of vegetable oil:

• Omega-9 fatty acids – oleic acid.
• Omega-6 fatty acids are linoleic acid and gamma-linolenic acid.
• Omega-3 fatty acids – alpha-linolenic acid.

Omega-9 fatty acids.

Oleic acid reduces general level cholesterol, while increasing the level of “good” cholesterol and reducing the level of “bad” cholesterol in the blood), promotes the production of antioxidants. Prevents atherosclerosis, thrombosis, aging. If the composition of vegetable oil contains a lot of oleic acid, then fat metabolism is activated (helping to lose weight), the barrier functions of the epidermis are restored, and more intense moisture retention in the skin occurs. Oils are well absorbed into the skin and actively promote the penetration of other active components into its stratum corneum.

Vegetable oils, which contain a lot of oleic acid, oxidize less and remain stable even at high temperatures. Therefore, they can be used for frying, stewing and canning. According to statistics, residents of the Mediterranean region who constantly consume olive oil and avocados, nuts and olives themselves are much less likely to suffer from cardiovascular diseases, diabetes and cancer.

• Almond - 83%
• Olive - 81%
• Apricot - 39-70%

For comparison, sunflower oil contains 24-40%.

Omega-6 fatty acids.

They are part of cell membranes and regulate the level of various cholesterols in the blood. Treat multiple sclerosis, diabetes mellitus, arthritis, skin diseases, nervous diseases, protecting nerve fibers, cope with premenstrual syndrome, maintain smoothness and elasticity of the skin, strength of nails and hair. If they are deficient in the body, the metabolism of fats in tissues is disrupted (then you will not be able to lose weight), and the activity of intercellular membranes is disrupted. Also a consequence of a lack of Omega-6 are liver diseases, dermatitis, vascular atherosclerosis, and the risk of cardiovascular diseases increases. The synthesis of other unsaturated fatty acids depends on the presence of linoleic acid. If it does not exist, then their synthesis will stop. Interestingly, when consuming carbohydrates, the body's need for foods containing unsaturated fatty acids increases.

• safflower - 56 - 84%
• nut – 58 – 78%
• sunflower – 46 – 72%
• corn - 41-48

For comparison, in olive oil it is 15%.

Omega-3 fatty acids.

Omega-3 is vital for normal functioning brain With their help, there is an influx of energy necessary to transmit signal impulses from cell to cell. Maintaining mental abilities at a decent level and the ability to retain information in memory, actively use your memory - all this is impossible without alpha-linolenic acid. Omega-3s also have protective and anti-inflammatory functions. They improve the functioning of the brain, heart, eyes, lower cholesterol levels, affect joint health, and are excellent antioxidants. They improve the condition of eczema, asthma, allergies, depression and nervous disorders, diabetes mellitus, hyperactivity of children, arthrosis, cancer...

• flaxseed - 44%
• cotton - 44%
• camelina - 38%
• cedar - 28%

For comparison - in olive oil - 0%

Results.

Omega-3 and Omega-6 have one very important drawback– when fats are heated and interact with air, they actively oxidize. A large number of toxic oxides and free radicals are formed, which negatively affect the entire body. Therefore, if the composition of vegetable oil is rich in Omega-3 and Omega-6 - fry You can't use this oil. And it should be stored in a dark, cool place in a closed container.

I just don’t understand why there are bottles in all the stores sunflower oil stand on shelves under light bulbs! Pay attention to expiration dates! Fry only in olive oil!

The adult human body can synthesize only Omega-9 itself. And Omega-3 and Omega-6 can only be supplied with food.

Vegetable oils, the composition of which includes all Omegas.

Omega-9/Omega-6/Omega-3.

• Grapeseed oil 25/70/1
• Kedrovoe 36/ 38/18-28
• Hemp 6-16/65/15-20
• Sesame 35-48/37-44/45-57
• Linen 13-29/15-30/44
• Sea buckthorn 23-42/32-36/14-27
• Nut 9-15/58-78/3-15
• Sunflower 24-40/46-72/1
• Ryzhikovoe 27/14-45/20-38
• Soybean oil 20-30/44-60/5-14
• Cotton 30-35/42-44/34-44

Since catching the balance of consumption of the necessary fatty acids not very simple, most The best decision- this is diversity. Don't stop at one oil, try others! Fans of olive oil, please note that it contains little Omega-6, and no Omega-3, which the body cannot synthesize itself. Diversify your diet!

Consumption rate vegetable fat- at least 30 grams per day.

P.S. If you abuse Omegas, you can earn yourself:

• high blood pressure
• vasoconstriction
• decreased immunity
• activation inflammatory processes

Yes, and I also want to clarify, the article discussed composition of vegetable oil, which can be consumed orally. There are more valuable oil compositions that can only be applied to the skin.

Omega-3 fatty acids have. Among them: anti-inflammatory effects, reduced risk of cardiovascular disease, dementia and cancer, benefits for eye and kidney health, protection against muscle catabolism.

Below is a list of foods rich in omega-3, as well as a table comparing their omega-6 and omega-3 fatty acid content.

Fish and seafood rich in omega-3

Fish and seafood, as well as dietary supplements derived from them, are the best sources of omega-3 fatty acids.

When it comes to fish, there are very Great chance its contamination with toxins, in particular mercury. The same applies to food additives common name"fish oil", the chemical purity of which is determined by the purity of the raw materials, i.e. fish.

What types of fish are the best sources of omega-3?

Any toxin that is released into water by humans during industrial activities and is soluble in fat can most likely be found in fish meat or omega-3 supplements.

The most the best views Fish as a source of omega-3 are those that feed on phytoplankton (algae) and do not live near the bottom. These are sardines, herring, mackerel, for example.

Levels of mercury, lead and other toxins tend to be elevated in the meat and fat of predatory fish., because contaminants tend to accumulate in the carcasses of those animals that are used to feed other animals (consumers of the 2nd and 3rd order according to the classification of school biology textbooks) 22,23.

Also there is a clear relationship between the depth of fish habitat and the level of mercury in its meat: the deeper, the more toxins. Fish species that live and feed near the bottom are most often scavengers 24,25.

Nutritional supplements Omega-3s can be contaminated with the same toxins as fish, but production technology makes a difference. Preference should always be given to additives made from non-predatory species of waterborne species (sardines, cod, shrimp, shellfish) and, of course, algae.

1 Mackerel

Mackerel opens the list of foods rich in omega-3 due to its popularity among Russians due to its relative cheapness. This is the case when cheap does not mean bad.

Mackerel is a small fatty fish very rich in beneficial nutrients.

2 Salmon

Salmon is one of the healthiest foods on the planet. It is rich in high-quality protein, potassium, selenium and B vitamins 4.5.

There are two types of salmon: wild salmon, which is caught in natural conditions and farmed salmon (so-called “aquaculture”), which is raised on special farms.

The nutritional values ​​of both types are slightly different, including their omega-3 and omega-6 content (see table below): Farmed salmon is significantly higher in omega-6 and fat.

In a word: stay away from aquaculture salmon, buy only wild salmon. Yes, this is not an easy task.

3 Cod liver

Cod liver not only contains large amounts of omega-3, but also vitamins D and A 6.

Just one teaspoon of cod liver oil provides several times the daily requirement of these three important nutrients.

However, you need to be careful: with its help It's easy to overdose on vitamin A, especially if you do not take into account its other sources.

4 Herring

Herring or "herring" is a medium-sized fatty fish that most of us know in its salted version. In addition to omega-3, it is rich in vitamin D, selenium and vitamin B12 29 .

5 Oysters

Mollusks belong to one of the healthiest foods for human health.

In many countries, oysters are eaten raw as a delicacy.

6 Sardines

Sardines are a small oily fish, better known to us in canned form. They contain a huge amount of nutrients, almost the complete set a person needs.

In 100 g of sardines 200% daily value vitamin B12 and 100% daily value of vitamin D and selenium 9.

It is a good source of omega-3, but They contain quite a lot of omega-6 fatty acids(see table below).

7 Anchovies

Anchovies are small oily fish with a spicy, specific taste. They are sometimes stuffed with olives.

In addition to omega-3 fatty acids, they are rich in selenium and vitamin B3 (niacin), and some types are rich in calcium 10.

8 Fish roe

Fish roe is rich in vitamin B4 (choline) and contains very little omega-6 11 .

9 Algae oil

Algae oil is one of the few sources of highly potent forms of omega-3 DHA and EPA for vegetarians and vegans, not inferior in its beneficial properties to fish oil-based supplements or just fatty fish.

Scientific studies show equal effectiveness and absorption of fish oil and algae-based omega-3 supplements 19 .

Plant foods rich in omega-3

All plant foods provide a source of omega-3 in the form of ALA, which is inactive and inside the body must be converted into the other two active forms EPA and DHA, which are directly responsible for the beneficial properties of omega-3.

The conversion process has very low efficiency, and therefore health benefits: only about 5% of ALA is converted; the remaining 95% is converted into energy or fat.

This is important to keep in mind and NOT rely on the popular flaxseed oil as your sole source of omega-3s.

10 Flax seeds and oil

Flax seeds and oil - one of the richest sources of omega-3 in ALA form. They are often recommended as a supplement to food to enrich it with omega-3.

In addition to omega-3, flaxseed oil contains a lot of vitamin E, magnesium and other microelements. In comparison with others plant products they have very good omega-6:omega-3 ratio 12,13 .

11 Chia seeds

Besides high content Omega-3 in the form of ALA, chia seeds are rich in magnesium, calcium, phosphorus and protein 26 .

100 g of chia seeds contain approximately 14 g protein.

Separate studies confirm that regularly eating chia seeds reduces the risk of chronic diseases. This is largely due to the content they contain. fatty acids omega-3, fiber and protein.

12 Walnut

Walnuts are rich in copper, magnesium, and vitamin E. Their bitter-tasting skin, which is often removed to improve the taste, contains a lot of antioxidants.

65% of the mass of walnuts is healthy fats and they are loaded with omega-3 fatty acids in the form of ALA. Also in them plenty of omega-6, which shift the balance of omega-6:omega-3 out of balance better side(see table below).

13 Soybeans

Soybeans are one of the best sources high-quality vegetable protein.

In addition, they are rich in vitamin B2 (riboflavin), vitamin B9 (folate), vitamin K, magnesium and potassium 16 .

In soybeans relatively great content omega-3 as well as omega-6.

Let us remember that for health it is important that the ratio of omega-6 to omega-3 is close to unity (in practice, according to statistics, it is close to 15:1). An imbalance between omega-6 and -3 is a recognized factor in the development of many diseases.

Generally, soy is quite a controversial product. Its impressive beneficial properties are balanced by equally significant negative ones.

Thus, it and its derivative products contain isoflavones - a type of phytoestrogens, a plant analogue of the female sex hormone estrogen - which are often advertised as extremely beneficial substances for health, whereas.

Soy also contains phytic acid, digestive inhibitors that interfere with the absorption of minerals and protein.

14 Hemp seeds

Hemp seeds contain approximately 30% oil with a fairly large proportion of omega-3 fatty acids. In addition, they are rich in protein, magnesium, iron and zinc 20,21.

The best plant foods that contain large amounts of omega-3 are flaxseed oil and seeds, chia seeds, walnuts, soybeans and hemp seeds. Omega-3 is present in them in the inactive and therefore not very healthy form of ALA

Table of omega-3 and omega-6 content in products

Product	Measure	Omega-3 content	Omega-6 content
Mackerel	100 g	5134	369
Salmon (sea)	100 g	2585	220
Salmon (farm)	100 g	2260	666
Cod liver	100 g	19135	935
Herring	100 g	1742	131
Oysters	100 g	672	58
Sardines	100 g	1480	3544
Anchovies	100 g	2149	367
Fish roe	100 g	6788	81
Omega-3 Algae Supplements	1 capsule	400-500 mg	0
Flax seeds	100 g	64386	16684
Linseed oil	100 g	53304	12701
Chia seeds	100 g	17694	5832
Walnut	100 g	9079	38091
Soya beans	100 g	1443	10765

Conclusion

The list of natural foods containing omega-3 fatty acids is quite extensive.

It is important to understand that not all omega-3s in foods are equally beneficial and effective. Typically, plant sources of omega-3 contain the ineffective inactive form of omega-3 ALA, and animal sources contain the active forms of omega-3 DHA and EPA, which provide health benefits.

A good alternative for vegans and vegetarians, or for those who don't like the taste of fish, are algae-based omega-3 supplements that are just as beneficial. fish oil and fatty fish.