Which product contains more omega 3. Composition of vegetable oil. Healthiness rating by fatty acids

Foods rich in omega-3 fatty acids

What are omega-3 fatty acids?

Omega-3 is a group of essential fatty acids that the body cannot produce in sufficient quantities. In this regard, a person needs to receive them from the outside in the form of food or biological active additives.

Omega-3 fatty acids have what are called “double bonds,” special bonds that make them more flexible, as well as more sensitive and susceptible to damage. All PUFAs, including all omega-3s, contain at least two double bonds. But the position of the double bonds in omega-3s is unique and simply not found in other fats.

Some omega-3s are easier than others. The simplest is alpha-linolenic acid or ALA. Like most vitamins, ALA is especially important in our diet because our bodies cannot produce it on their own. Luckily for us, many of the plant and animal foods we eat contain ALA.

As for other omega-3 fatty acids, things are not so simple with them. Under the right circumstances, our bodies can usually convert ALA into other omega-3s. These other omega-3s are more complex than ALA and contain more double bonds. The most studied are EPA (eicosapentaenoic acid) and.

EPA has five double bonds, and DHA has six. A lot scientific research EPA and DHA have been shown to have many health benefits that ALA does not have. Beneficial features These two types of omega-3s are associated with support various systems body and reducing the risk of developing many chronic diseases.

Without a doubt, our bodies need ALA, EPA and DHA to stay healthy. To do this, we need to consume foods containing ALA because the human body is not capable of producing this omega-3 fatty acid. But what about EPA and DHA? Should we eat foods containing these fatty acids?

The answer to this question is especially important because it can affect our entire approach to food. If we only need to eat foods that contain ALA, and we can trust our bodies to produce all the EPA and DHA we need, we can choose any type of diet we would like, including a strict vegetarian diet that does not contain animal products (including without milk, no cheese and no eggs).

This is because a variety of plant foods contain little or moderate amount ALC. However, if we need to get EPA and DHA directly from food, we become much more limited in our food choices. For example, if we are trying to implement a strict vegetarian diet without any animal foods and want to get DHA from our diet, our choices will likely be limited to marine plants (which may contain DHA) or certain fermented foods (such as fermented soy products) , fermented with the help of specific fungi capable of producing DHA. The lack of DHA in plant foods is the reason for these very limited options.

Let's take a few more examples. If we wanted to stick but still allowed ourselves to consume fish, we could get EPA and DHA from our food, since fish can be a rich source of these polyunsaturated fatty acids. Likewise, if we wanted to stick vegetarian diet but still allowed ourselves to consume cheese, milk or eggs, we might as well get enough EPA and DHA from our food, since these foods can contain both of these fatty acids.

Or, if we decide to eat meat while avoiding all fish, we will be able to get the required amount of EPA and DHA since meat may contain these fatty acids (provided the livestock has been raised normal amount plants containing omega-3).

The table below outlines some of these key relationships between omega-3s and diets.

As you can see from the table above, our food choices can change quite dramatically if we need to get EPA and DHA from our diet. But should we do this? Unfortunately, the answer to this question is not 100% clear from research.

Basically, the majority healthy people should be able to eat ALA-containing foods (such as flax seeds, tofu, etc.) and then rely on their bodies to convert ALA into EPA and DHA. However, there is significant scientific debate about our ability to obtain optimal amounts of EPA and DHA by relying solely on foods containing ALA. This is because our body's ability to produce EPA and DHA from ALA can be compromised due to a variety of circumstances.

For example, our body's ability to produce EPA and DHA from ALA depends in part on other types of fat we get from food. One of these other types of fat is . Omega-6 fats are found in significantly higher amounts of the common foods we consume compared to omega-3 fats. Nevertheless high level Consuming omega-6 fatty acids can directly reduce the amount of ALA our bodies convert into EPA and DHA.

Our bodies cannot efficiently convert ALA into EPA and DHA without getting enough of certain nutrients from food. These nutrients include: vitamin B3, and minerals and. If we are deficient in one or more of these nutrients, our bodies will not be able to provide us with optimal quantity EPA and DHA, even if we consume enough ALA.

Different people will want to use different dietary approaches to obtain omega-3s. But based on a review of the research and the information above, here are the following expert recommendations:

• If you decide to avoid all animal products (including seafood), experts recommend talking to your doctor practical recommendations to determine the intake of possible omega-3 supplements.
• If you consume animal products but avoid seafood, it is recommended to exercise special caution when choosing these foods. Meats from animals that have consumed sufficient amounts of plant foods containing ALA are likely to contain EPA and DHA. Typically, these animals are raised in their natural environment and grazed on pasture, consuming various types of grasses, legumes and other plants throughout their lives.
• If your diet includes fish, 2-3 servings per week is a good target level for getting enough EPA and DHA.

Omega-3 fatty acids are a group of polyunsaturated fats that are found in a wide variety of foods, especially fish. Due to the results of recent studies, scientists have proven that omega-3 fatty acids can prevent diseases of cardio-vascular system and others provide beneficial effects on human health.

Of the world's healthiest foods, two ( flaxseeds and walnuts) are rated as excellent sources. Nutrition experts rate six of the foods listed below as very good sources of omega-3s, and 19 as good sources. This list will give you the opportunity to choose the best foods for you that will help you get enough omega-3s without having to take supplements of these nutrients.

The role of omega-3 in supporting human health

The polyunsaturated fatty acids ALA, EPA and DHA play an important role in supporting our health. But their roles are somewhat different.

Alpha-linolenic acid (ALA)

Large amounts of ALA are sometimes used solely for energy purposes. Our bodies can use this fatty acid to produce energy for our cells. In some situations, a large portion of the ALA we consume will be used for this purpose. This fatty acid is also the main building block of EPA and DHA. It is difficult to overestimate the importance of ALA in this regard.

Our immune, inflammatory, cardiovascular and nervous systems simply cannot function properly without adequate amounts of EPA and DHA. When we don't have enough ALA, we don't have enough EPA and DHA (unless we eat foods that contain them). Thus, alpha-linolenic acid plays a critical role in the health of many body systems and is a key building block of EPA and DHA.

Eicosapentaenoic acid (EPA)

The correct function of our inflammatory system depends on the presence of signaling substances called prostaglandins. Many of these prostaglandins are produced directly from EPA. Equally important, most EPA-derived prostaglandins tend to have anti-inflammatory effects. Therefore, your risk of excessive inflammation and inflammation-related disease can be reduced by consuming foods rich in EPA.

Docosahexaenoic acid (DHA)

The proper function of our nervous system, including our brain, depends on the presence of DHA. Docosahexaenoic acid is especially important for brain function. Our brain is made up of 60% fat, and DHA makes up on average 15 to 20% of the fat in our brain. If we put these two facts together, we come to the following conclusion: DHA is 9-12% total weight our brain!

Decreased DHA levels in the brain are known to be associated with cognitive impairment or slower neurological development in children. Nervous system disorders due to DHA deficiency have been associated with wide range problems including neurodegenerative diseases such as Parkinson's disease; cognitive problems, including decreased mental abilities in children; and severity of multiple sclerosis.

Special Note on Omega-3s and Cardiovascular Support

Prevention of cardiovascular disease is one of the most studied and substantiated functions of omega-3s in the diet. Research supporting EPA and DHA in reducing the risk of cardiovascular disease is particularly strong. There is less research on ALA and heart disease, but research in this area continues to show ALA's ability to reduce the risk of developing this type of disease. Unfortunately, the research we see in this area continues to focus more on dietary supplements than foods, and in the future we hope to see a much stronger emphasis on omega-3s from food.

The most important role of omega-3 fatty acids in health is perhaps the prevention of cardiovascular disease and conditions such as heart attack and stroke. Much of the research in this area examines, in particular, total receipt EPA + DHA from food and/or supplements.

Despite comparatively fewer studies on the topic, ALA supplementation is associated with a lower risk of cardiovascular disease, independent of other omega-3 fats. However, the beneficial effects of diets high in ALA are likely to be more modest than the effects of diets rich in EPA and DHA.

Food Sources of Omega-3 Fatty Acids

Excellent sources of alpha-linolenic acid (ALA) include flaxseeds and walnuts. Very good sources of ALA include salmon, as well as cauliflower, Brussels sprouts and seeds. Good sources include a wide range of vegetables (greens and turnips, spinach, green beans, roman lettuce, ), seafood ( , and ), legumes and legume products (soybeans, tofu, and ), and fruits (strawberries and raspberries).

While seafood is known for its EPA and DHA content, it also contains slightly lower amounts of ALA. Although our ranking chart does not include animal products (beef, dairy, and eggs), they may also provide varying amounts of ALA to the human body. One UK study found that around 25% of ALA intake in the UK population came from fish and meat dishes, and another 8% for eggs and dairy products.

It is known that the amount of ALA in animal meat depends on the feed on which they were fed. In general, meat from animals raised in more natural conditions, pastured and fed a variety of grasses, legumes and other plants will contain more ALA. Therefore, it will provide our bodies with sufficient amounts of alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Seafood is a group of foods that contain greatest number EPA and DHA.

Like all creatures, fish's omega-3 levels vary greatly depending on their diet. If they eat sea plants and others, they can store more omega-3s in their tissues. If they live in a habitat where omega-3s are not widely available, they store much less of these substances. The close relationship between diet and omega-3 content in their tissues extends to all specific omega-3s found in fish, including ALA, EPA and DHA. This also applies to all types of fish, including wild and farmed fish. Some farmed fish are fed processed omega-3 concentrates to increase their omega-3 content. Other farmed fish receive little omega-3 and have lower levels of these fatty acids.

Land animals are no different from fish in terms of omega-3 content. Their diet is also key factor. Cows and chickens fed diets rich in omega-3s tend to produce milk and eggs that contain more omega-3 fatty acids. Omega-3 levels in eggs can reach levels as high as 350 milligrams per egg, depending on the chicken's diet.

It was found that in cow's milk(obtained from plant-fed cows) omega-3 levels reach 155 milligrams per 250 ml cup. About half of these omega-3s are typically present in the form of ALA, while the other half is split between EPA, DHA, and other omega-3s. As a general rule, milk, cheese, yogurt, and eggs that come from grass-fed land animals with natural access to omega-3-containing grassland plants are your best bet.

More and more on modern market Other omega-3 fortified foods are becoming available, such as margarine spreads, juices and snacks. These products are usually made by adding fatty acids during the manufacturing process. As with all nutrients, nutrition experts believe that omega-3 fatty acids are best obtained from natural products. Unless a food is whole and natural, there is no way to ensure that its nutrients will be present in optimal ratios and balanced proportions or even incorporated into the food matrix in an optimal manner.

Nutrient Rating

To better help you identify foods that have high concentrations of nutrients and calories, WHFoods created a food rating system. This system allows us to highlight foods that are particularly rich in certain nutrients. The following chart shows the world's healthiest foods that are excellent, very good, or good sources of omega-3 fats.

Next to each food name you will find the serving size they used to calculate the nutrient composition of the food, calories contained per serving, amount of omega-3 fat, percentage of recommended daily norm consumption (RSNP). ()

Here are the foods that contain omega-3:

Effect of heat treatment and storage on omega-3 fatty acids

Omega-3 fatty acids are very susceptible to free radical damage. Oxidation of omega-3 fats limits their shelf life and their ability to provide you necessary nutrition. Damage to omega-3s in your food can be caused by light, oxygen, or heat. For this reason, foods rich in omega-3s should usually be stored in the refrigerator in an airtight container. This rule applies not only to animal products such as fish, dairy products, eggs and meat, but also to plant products such as nuts and seeds.

Grinding nuts and seeds deserves special mention for its impact on omega-3s. As described earlier, many nuts and seeds contain valuable amounts of omega-3 in the form of ALA. However, in the case of small seeds such as flax seeds or chia seeds, they are very difficult to chew and thoroughly crush with your teeth to increase the availability of ALA. For this reason, many people choose to grind the seeds (for example, in a coffee grinder) before consuming them or incorporating them into various dishes.

If you choose to grind seeds rich in omega-3 fatty acids, their shelf life will be reduced. When ground, it is especially important to store them in an airtight, opaque container in the refrigerator. To give you a more practical idea of ​​shelf life, ground flax seeds, packaged by the manufacturer in gas-tight, light-protective packaging, will typically last 6-16 weeks before going bad. By comparison, whole flax seeds will keep well for 6-12 months at proper storage. If you grind the seeds yourself, it is recommended to store them for no more than 1-2 months under the conditions described above.

Risk of Omega-3 Fatty Acid Deficiency

If your diet is similar to that of the average adult, you are likely to be deficient in omega-3s. The reason is simple: the average adult consumes too few foods that are good sources omega-3 fatty acids, and excessive amounts of fats containing too many omega-6s.

In developed countries, the ratio of omega-6 to omega-3 fats is believed to range between 20:1 and 8:1. These numbers mean that we eat at least eight times more omega-6 than omega-3, and perhaps 20 times more. Most studies show that the healthiest ratio of omega-6 to omega-3 is between 4:1 and 2:1. The typical diet of the average adult contributes to insufficient ALA intake and a decreased ability to convert ALA into other health-promoting omega-3 fats such as EPA and DHA due to overconsumption of omega-6s.

Regular diet and omega-3 deficiency

Another problem with modern diets and omega-3s is insufficient intake of the nutrients needed to convert ALA to EPA and DHA. This list of nutrients includes vitamins B3, B6 and C, as well as the minerals zinc and magnesium.

The reasons for low omega-3 intake from food vary, but some of the main reasons that apply to many dietary patterns are:

• Low intake of nuts and seeds. Most often people eat. But while peanuts are healthy and delicious, they are technically classified as legumes rather than nuts, meaning they contain lower amounts of omega-3s. Unlike real nuts (eg. walnuts) or seeds (such as flax seeds), peanuts are not considered foods with good omega-3 levels. Peanuts typically provide your body with approximately 20-40 mg of omega-3 per 100 grams of product.
• Significant consumption of meat and dairy products obtained from animals kept in unnatural conditions for them and fed with unnatural feed. The vast majority of beef, milk, cheese and yogurt consumed in developed countries comes from cows that have not had the opportunity to be fed omega-3-containing pastures. Likewise, the vast majority of chicken and eggs consumed in developed countries come from poultry raised on feeds that do not contain omega-3s.
• Infrequent consumption of fish, especially fish rich in omega-3 fatty acids such as salmon and/or sardines.

The best way Increasing your omega-3 intake means eating more nuts and seeds, choosing organic meats and eggs, and increasing your intake.

Vegetarianism and veganism and omega-3 deficiency

If you follow a fairly strict vegetarian or vegan diet, you may find it especially difficult to get EPA and DHA directly from food. This is because animal products and fish are typically richer sources of these omega-3 fatty acids than plant foods. For this reason, it is recommended to increase your intake of foods containing ALA to a level that provides your body with approximately 4 grams of ALA per day. Here are some options to help you reach the 4 gram level:

Getting enough omega-3 from food

Although this issue has been addressed in part previously, I would like to highlight one controversy that continues to hang over omega-3 research related to the risk of deficiency of these fatty acids. This controversy has to do with omega-3 metabolism.

Researchers know that people need all forms of omega-3, including the ALA, EPA, and DHA forms. Researchers also know that people can take ALA and convert it into EPA and DHA under the right circumstances.

But researchers still don't know how often these favorable circumstances occur. Since the jury is still out on omega-3 metabolism, experts recommend one of two approaches to getting enough omega-3s from food:

1. The focus needs to be on including not only ALA-rich plant foods, but also EPA- and DHA-rich animal foods.
2. You need to focus exclusively on consuming ALA-rich foods while significantly increasing your intake of this omega-3 fatty acid to the 4 gram level.

Other circumstances that may contribute to omega-3 deficiency

Since omega-3 is a type of fat, some diseases that are associated with poor fat absorption in our digestive tract, may increase the risk of omega-3 deficiency. This list of diseases includes:

As described above, excessive consumption of omega-6 fatty acids relative to omega-3 fatty acids can compromise the conversion of ALA to EPA and DHA. From a practical standpoint, overconsumption of omega-6s usually occurs as a result of three things:

1. Excessive consumption of total fat. Excessive fat consumption can lead to excess omega-6 intake because most fat-containing foods contain more omega-6 than omega-3.
2. Excessive use of vegetable oils high in omega-6. These oils include sunflower oil, corn oil, safflower oil and soybean oil.
3. Excessive consumption of fried foods. Oils used for frying are typically rich in omega-6.

Limiting any of these three items can help significantly reduce your omega-6 intake.

Risk of Dietary Toxicity

There is no known risk of toxicity that is consistently associated with diets high in omega-3 fatty acids. Like all fatty acids, omega-3s are high in calories, and consuming too much fat can be associated with weight gain. However, if you limit your intake of high-fat foods and replace them with foods rich in omega-3s, you will greatly reduce the risk of overindulging in calorie intake.

Omega-3 and disease prevention and treatment

Omega-3 fatty acids ALA may play a role in the prevention and/or treatment of the following diseases and conditions:

• high blood pressure
• excessive blood clotting
• pregnancy and lactation
• premenstrual syndrome
• fibrocystic breast disease
• tides

Omega-3 fatty acids EPA and DHA may play a role in the prevention and/or treatment of the following diseases and conditions:

• cardiovascular diseases
• high blood pressure
• high cholesterol
• diabetes
• excessive blood clotting
• Alzheimer's disease
• cognitive decline
• Parkinson's disease
• multiple sclerosis
• nervous system development
• depression
• pregnancy and lactation

There are specific recommendations regarding omega-3 intake from various public health organizations, including National Academy of Sciences, American Heart Association, American Dietetic Association, World Health Organization (WHO) And National Institutes of Health. These recommendations are relatively similar, but by no means identical.

• Total Omega-3 Fat Intake: At least 2.4 grams per day.
• EPA + DHA included in your total omega-3 intake: 400-500 milligrams per day.

The recommended total intake of omega-3 fats is an average of at least 2.4 grams per day. Some days you may get a little less, but your weekly average for these fats per day should be this. The optimal amount of omega-3 fatty acids consumed for health should be around 3 grams of omega-3 per day.

Within that 2.4 grams total number Omega-3 experts recommend an average daily intake of 400-500 milligrams of EPA and DHA. Since you can get more than 1,000 milligrams from 115 grams of fatty fish such as salmon, three servings of salmon per week can bring your daily EPA and DHA levels up to required level. Regular beef and dairy products generally may not provide you with the right amount of EPA and DHA, but they can significantly increase your intake of these fatty acids.

More information about public health organizations and their recommendations is provided below.

National Academy of Science established the recommended average daily intake of ALA at 1.6 g per day for men aged 19-70 years and up to 1.1 g per day for women aged 19-70 years.

Expert working group V National Institutes of Health (NIH) suggested that women and men should get 2.2 grams of ALA per 2,000 calories.

• American Dietetic Association recommends an average of 500 mg of total EPA and DHA per day. This amount can be obtained, for example, if you eat two servings of oily fish per week (120 grams each).
• recommends two servings of fish per week, preferably fatty.
• World Health Organization (WHO) recommends one to two servings of fish per week, with each serving providing 200 to 500 mg of total EPA and DHA.
• NIH (National Institutes of Health) Working Group recommends 220 mg of EPA and DHA per day on a 2,000 calorie diet.

• Child Health Foundation recommends that pregnant and breastfeeding women receive an average of at least 200 mg of DHA per day.
• American Heart Association recommends a total of 1000 mg of EPA and DHA for people with coronary artery disease.
• National Academy of Science has not defined a tolerable upper limit for omega-3 fatty acid intake. Likewise, none of the other experts listed above recommended limiting your omega-3 intake to a specific amount.

Omega-3s are essential fatty acids, also known as polyunsaturated fatty acids (PUFAs). Mainly unsaturated fats, which are beneficial for the cardiovascular system. They play a critical role in brain function and normal growth and development. They also help reduce the risk of heart disease. These fats are not produced in the body, so the body must get them from food and supplements, so we'll tell you which foods contain omega-3 so you always have complete diet.

According to research, omega-3 fatty acids are very important for relieving inflammation. They reduce the risk of chronic diseases such as heart disease, cancer and arthritis. They are concentrated in the brain and are therefore important for brain function, memory and behavioral functions. Babies who do not get enough omega-3s from their mother during pregnancy are at risk of developing vision and nerve problems. Symptoms of omega-3 deficiency include bad memory, fatigue, dry skin, heart problems, mood swings, depression and poor circulation.

You can also find out in more detail for men and women.

This table lists the different names of the most common omega-3 fatty acids found in nature.

Sources of Omega-3 Fatty Acids:

• The richest sources of omega-3 fatty acids are seafood, particularly fish such as tuna, salmon and halibut, as well as seaweed and krill.
• In addition, omega-3 fatty acids are present in walnuts, soy products, pumpkin seeds and rapeseed (rapeseed oil).
• Dark leafy greens such as spinach and romaine lettuce are also high in omega-3s.
• In addition to the listed omega-3 acids in high concentration also found in fruits such as melon, black currant and grenades.

World's Healthiest Foods Ranking of Foods Sources of Omega-3 Fatty Acids

World's Healthiest Foods Evaluation Rules

Top Thirteen Sources of Omega-3 Fatty Acids

Fish oil is perhaps the most important source of omega-3 fatty acids. This is a widely known food supplement, it can be found in liquid form or capsules.

• There are two important types of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both of these acids are found in fish.
• Salmon is also a source of dietary fats other than omega-3s.
• Farmed salmon contains about 1.8 grams of omega-3 per 85 grams, which is more than wild salmon.
• However, not all of this amount is usable by the body, and farmed salmon also contains pesticides and antibiotics.
• Thus, it is preferable to consume wild caught fish, which does not contain chemicals.

Other types of fish

In addition to salmon, there are many other fish rich in omega-3 acids. These include bluefish, tuna, herring, shrimp, mackerel, trout, anchovies, sardines, etc. It is recommended to eat fish two or three times a week.

Below are some popular types of fish and shellfish and their approximate omega-3 content per 100-gram serving:

• Salmon (Atlantic, Chinook, Coho): 1,200-2,400 mg
• Anchovies: 2,300-2,400 mg
• Bluefin tuna: 1700 mg
• Yellow tuna: 150-350 mg
• Canned tuna: 150-300 mg
• Sardines: 1,100-1,600 mg.
• Trout: 1000-1100 mg.
• Crab: 200-550 mg.
• Cod: 200 mg
• Scallops: 200 mg.
• Lobster: 200 mg.
• Tilapia: 150 mg.
• Shrimp: 100 mg

2. Other fats

In addition to fish oil, there are other fats that are excellent sources of omega-3 fatty acids. This is olive, rapeseed, soybean oil, as well as flax seed oil.

Olive and canola oil can easily supplement your diet if you add it to vegetables such as broccoli, asparagus, carrots, onions or potatoes, or if you fry them in them, it will make your diet healthier.

Like linseed oil, flax seeds are an excellent source of omega-3 fatty acids. These seeds are usually reddish brown or golden in color.

• To obtain the necessary nutrients, the seeds should be ground, since the outer shell is very difficult to digest.
• Flax seeds can easily be found in the health food section of any supermarket.
• It is better to grind the seeds and make the oil yourself, rather than buying ready-made oil in the supermarket, as it will quickly turn bitter, even if you keep it in the freezer.
• One of the great benefits of flaxseed is that it can be easily added to smoothies or oatmeal.

Try adding two tablespoons of flax seeds to your oatmeal or frozen berries to your protein shake. Here are some plant sources and the amount of omega-3 acids they contain.

• Flaxseed oil, 1 tablespoon. . . . .8.5 g ALA
• Walnuts, 30 g. . . . . . .2.6 g ALA
• Flax seeds, 1 tablespoon. . . . .2.2 g ALA
• Rapeseed oil, 1 tablespoon. . . . .1.2 g ALA

For those who don't really like fish, you can switch to eggs, as they are also a rich source of omega-3 fatty acids.

• To get enough fatty acids, consume organic beef or poultry, they are best.
• However, finding such meat can be difficult and, moreover, expensive.
• Therefore, eggs from grass-fed farm chickens are suitable as a replacement; they have 7 times more omega-3 than regular eggs.
• These eggs can be found in certain grocery store chains.

These seeds were a major source of energy for the Aztecs for hundreds of years, taste similar to nuts and are another excellent source of alpha-linolenic acid.

• These tiny seeds are rich in fiber, protein, calcium, magnesium and phosphorus.
• They can also be a substitute for whole grains. (But not Spanish culture, AAZAZAZAZA - approx. transl.)
• Unlike other seeds, they do not need to be ground for the body to absorb nutrients.
• Chia seeds can be added to yogurt, cereal or salads.
• These seeds can also be used to add variety to shakes, smoothies and snacks, thereby increasing their nutritional value.
• One or two teaspoons of chia per day will be very beneficial for your health.

Of all the nuts or grains, hemp seeds contain the most essential fatty acids. They are high in protein, minerals and polyunsaturated fatty acids such as gamma-linolenic acid (GLA) and stearidonic acid (SDA).

They can also be sprinkled on various dishes; it is better to store the seeds in the freezer so that they do not spoil. (In fact, if you think about it, what the little ones do is a terrible transfer - approx. transl.)

7. Cauliflower

Cauliflower also contains quite a lot of omega-3 fatty acids, making this vegetable beneficial for maintaining heart health. In addition to omega-3, it is rich in nutrients such as potassium, magnesium and niacin.

So that everything useful is preserved, cauliflower you need to steam for no more than five to six minutes, and add lemon juice or extra virgin olive oil.

8. Brussels sprouts

These little ones green vegetables in fact, a whole warehouse of useful substances, including omega-3 fatty acids, they are considered the ideal remedy maintaining healthy and beautiful skin. You also need to steam it for about five minutes.

Each serving of Brussels sprouts contains about 430 milligrams of alpha-linolenic acid.

9. Purslane

This nature-inspired salad contains about 400 milligrams of omega-3s per serving. It is also rich in calcium, potassium, iron and vitamin A. This makes it an important figure on the list of omega-3 rich foods.

This oil is obtained from the seeds of the perilla plant and is an excellent source of omega-3.

More than 50 percent of perilla oil contains alpha-linolenic acid, with about 8,960 milligrams of omega-3s per teaspoon. (Who knows what I bought it for, that’s why I’m selling it - approx. transl.)

Now that you know the benefits of omega-3 rich foods and what they are, we are sure you will try to include them in your diet. Eat healthy food, live a healthy lifestyle and let us know if you use the above.

11. Soybeans (roasted)

Few people know that this plant is very rich in omega-3 fats. Soybeans contain alpha-linolenic acid, which promotes heart health. In fact, a cup of steamed soybeans has more omega-3 fats than some fish!

Add walnuts to your favorite baked goods, crumble and sprinkle on salad or cereal, or eat plain, walnuts are good in any form. This nut is not only good for blood vessels, but also helps maintain the desired weight.

This one is small fatty fish not only tastes amazing, but is also incredibly healthy. Besides the fact that it is rich in omega-3, it contains a lot of other useful substances, as well as vitamins B6 and B12.

In cases of impaired concentration, manifestations of chronic depressive states, deterioration of the condition of the skin, hair and nails, one can raise the question of omega-3 deficiency in the body. Polyunsaturated fatty acids are the main building material for cells various levels. A lack of omega-3 negatively affects not only general health, but also on mental and reproductive abilities. That is why it is important to know which foods contain omega-3.

Polyunsaturated fatty acids are the main building material for cells of various levels

Omega-3 in animal products

The source of saturation of the body with omega-3 PUFAs is primarily animal products and plant origin. Most fatty acids are found in sea fish. It should be taken into account that high content Omega-3 is typical only for fish caught directly from the sea, growing in the natural environment.

Omega-3 in fish

Table 1. PUFA content per 100 g of product


In addition to fish and seafood, omega-3 is found in chicken eggs. The best way to consume is a raw egg or soft-boiled. But here, too, the omega-3 content is typical only for the eggs of country birds. Eggs from a poultry farm have no beneficial value for our body.

Omega-3 is found in chicken eggs

Omega-3 in crop products

Moreover, in terms of fatty acid content, flax seeds are superior to animal products in their usefulness.

Flax seeds, as a source of omega-3, are used in the treatment of organ diseases respiratory system and disorders gastrointestinal tract. Flax seed is also included in the diet for breast cancer, arthritis, and diabetes.

The richest flax seeds in omega-3

In addition, sunflower, corn, rapeseed and olive oils are enriched with fatty acids. Vegetarians can include in their diet polyunsaturated fats from almonds, walnuts, spinach, avocado, radishes, cauliflower and Brussels sprouts. However, plant products contain only alpha-linoleic fats, while the more valuable DH and EP acids must be replenished by taking dietary supplements. Omega-3 in gelatin capsules for vegetarians will compensate for the deficiency of DH and EP type fatty acids.
Omega 3 content in plant foods is shown in Table 2.

Table 2. Omega-3 content in plant products per 100 g.

Proper nutrition with omega 3

Minimally processed foods contain many beneficial substances. The least heat treatment guarantees the greatest preservation of microelements. Omega-3 content requires proper consumption.

Rapeseed oil contains omega 3

• Varieties of vegetable oil are consumed as salad dressings. It is best to use rapeseed or flaxseed oil. In their absence, preference should be given to olive. When used to fry foods, fatty acids are destroyed. Store oil in dark place without access to sunlight.
• Flax seeds are added to salads or seasoned ready-made fish or meat dishes. It is also recommended to use 1 tbsp. seeds on an empty stomach to compensate for the deficiency of omega acids and improve the functioning of the gastrointestinal tract.
• The fish is bought fresh, not thermally frozen. Lightly salted or cooked fish is most useful.
• Gentle heat treatment modes are used to prepare food. Deep frying deprives the original product of all nutrients.

To replenish omega-3 reserves, it is enough to consume food products enriched with PUFAs. To do this, add to the diet:

• rapeseed oil – 1 tbsp;
• flax seed – 1 tbsp;
• walnut – 8 pcs;
• lightly salted salmon – 90 g;
• canned sardine – 100 g;
• canned tuna – 140 g.

Walnut contains omega 3

Organizing a high-quality and healthy diet can saturate the body with the necessary dose of polyunsaturated fatty acids. Mediterranean diet, which is based on omega-containing products that make the skin more toned and elastic. PUFAs will give you a boost of vigor and energy, which is necessary for strength and cardio training.

It’s easy to be healthy, because nature has given everything our body needs, you just need to optimize your diet and include foods rich in vitamins and healthy fats.

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 is also found in vegetable oil.

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 The following polyunsaturated acids play a role in the development of the human body:

• 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 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. When there is a lack of nutrients, there are unpleasant symptoms, which interfere with performance and generally reduce the quality of life.

On a note! Previously, fish oil was considered the main source of Omega-3 for children. 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, the daily dosage can be increased 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 considered sea ​​fish and seafood. These products contain large amounts of fatty acids. 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 foods that contain the largest amount of Omega-3 fatty acids, as well as their benefits for the human body.

A little history

Omega-3 owes its appearance to the inquisitive mind of Danish scientists, in particular Dyerberg. He was interested in the fact that Eskimos rarely suffer from heart disease, and yet their main diet consists of very fatty foods(seal meat and fish).

Together with his colleagues, Dyerberg studied the blood of Eskimos and after 2 years of hard work, as a result of research, two fatty acids were isolated - eicosapentaenoic and docosaxenoic. This discovery marked the birth of Omega-3.

Characteristics of Omega-3

The impact Omega-3 has on our body is truly amazing. Thus, entering our body with foods (our body is not capable of producing Omega-3), Omega-3 fatty acids are introduced into the cells of the body. They not only influence their structure, but also activate them. The result of such activity is an improvement in the functioning of the cardiovascular system, hence a reduction in the risk of heart attacks and heart attacks. Normalization is noted blood pressure(the main scourge of our time), vision improves, inflammation in the joints is relieved, and mental processes improve, as a result better work brain Omega-3 helps strengthen the immune system and helps with treatment skin diseases, eczema, allergies, Alzheimer's disease.

Some studies indicate improvement with breast cancer treatment. With all my positive qualities Omega-3 also removes cholesterol and free radicals from the body, being an excellent antioxidant.

A kind of bonus from Omega-3 is the fact that people whose bodies have a sufficient amount of Omega-3 fatty acids do not suffer from depression. Good mood For them, this is the norm, not random luck.

Important: Numerous studies have shown that sufficient consumption Omega-3 for pregnant and lactating women has the most beneficial effect on the development of the child’s brain.

Products containing Omega-3

It can be put in first place. However, not just fish, but fatty or semi-fat fish (salmon, herring, mackerel, tuna, sardines, mackerel, etc.). Exactly at fish oil contained a large number of Omega-3. Doctors believe that by consuming fish at least twice a week, you significantly reduce the risk of cardiovascular disease.

Fresh fish is preferable, since when salted and smoked, some useful acids is lost, but canned fish is another matter. If the fish is preserved in vegetable oil, then this is a guarantee that the beneficial fatty acids are completely intact (when canned in own juice some Omega-3 fats are lost). After eating a jar in two days canned sardines V olive oil, you will replenish your body with the necessary amount of Omega-3.

Flax seeds

Today flaxseed oil is sold in stores, just add it to salads. Another option is to grind flax seed in a coffee grinder and add it to food as a seasoning or spice. On the positive side This method is that the ground seed contains not only Omega-3, but also fiber. Dose for 1 day - 1 tsp. ground seed.

Walnuts. You've probably heard that regular use Does eating walnuts improve mental performance? And all because walnut oil contains Omega-3. So, by eating 5-10 nuts a day, you provide yourself with Omega-3 for the day.

Sesame oil

Give preference to it when dressing salads: it contains not only Omega-3, but also phytic acid (a strong antioxidant).

Rapeseed oil

Also an excellent option for salad dressing, a supplier of Omega-3 to our body.

Omega-3 is found in spinach, cauliflower and canola oil, melon, beans, Chinese cabbage and broccoli.

Balancing on the brink of health

Our body receives a large amount of Omega-6 fatty acids through food. These acids are found in vegetable oils, cereals, eggs and poultry, and margarine. Omega-6 ensures the health of our skin and lowers cholesterol levels, improves blood clotting. When there are too many Omega-6 fatty acids in our body, our blood becomes very thick and there is a risk of blood clots. Begin inflammatory processes. Only Omega-3 can correct this situation. Omega-6 is just as essential for the body as Omega-3, it’s just that the body must have the correct ratio of these fatty acids. Scientists believe that this ratio should be 4 to 1.

To achieve the right balance, you don’t have to cut down on Omega-6 foods, just include Omega-3 foods in your diet. When using vegetable oil, give preference to olive oil; it has a positive effect on blood lipids.

Today there is no longer any doubt that cardiovascular diseases, obesity and diabetes are directly dependent on our diet. Omega-3 and healthy eating- have become synonymous today. Omega-3s are the very fatty acids we simply cannot live without. By replenishing their content in our body, we not only extend our life, but also raise its quality to a higher level.