Where is omega 3 found in which products? Composition of vegetable oil

Fashion for a healthy lifestyle is very good, but you shouldn’t be too zealous. For example, chasing around pharmacies for all possible vitamins. The so-called Omega-3, -6, -9 have been mentioned especially often in the last few years. Are all of them as necessary for our body as Omega-3? Why is it beneficial to take fatty acids and for whom?

What are unsaturated fatty acids?

We all know that products contain three main categories nutrients: proteins, fats and carbohydrates. But not everyone knows why they are useful or harmful. Proteins and carbohydrates are the building materials of most cells in our body, which makes them vital. But we perceive fats as something completely unnecessary and even harmful ( excess weight, atherosclerosis, etc.) for beauty and health. But why then do doctors recommend drugs such as Omega-3 to us? Their price is low, and we often neglect them.

First of all, because fats are the energy reserve of our body. Their amount in the diet of a healthy person should be at least 40%. In addition, they are a nutrient medium for cells; on their basis, many compounds necessary for normal operation all organs and systems.

But fats are very different in their effects on the body. An excess of animal origin in food leads to diseases of the cardiovascular system and obesity, and a lack of them leads to dry hair and skin, lethargy and general irritability, and depression.

Polyunsaturated fatty acids such as Omega-3, Omega-6 and -9 are essential for our health. They participate in most chemical processes in organism. But Omega-3 acids are considered the most valuable, as well as the most deficient. Pregnant women and young mothers know best why it is beneficial to use them.

What are the benefits of Omega-3?

Omega-3 polyunsaturated fatty acids most affect the functioning of the following functions and systems of our body:

  • The cardiovascular system. A sufficient amount of this substance provides normal level cholesterol in the blood, that is, it lowers the level of “bad” cholesterol, which is deposited on the walls of blood vessels. Also, the use of Omega-3 in the treatment of cardiac problems reduces the risk of blood clots and makes blood vessels stronger and more elastic.
  • Musculoskeletal system. Omega-3, Omega-6 promote better absorption of calcium, thereby strengthening bone tissue, protecting against osteoporosis. Omega-3 also protects joints, makes them more mobile, that is, prevents arthritis and its varieties.
  • With a long-term lack of Omega-3 in the human diet, communication between nerve cells brain, which provokes the development of diseases such as chronic fatigue, depression, schizophrenia, bipolar disorder and some others.
  • Skin, hair, and nails are the first to reflect Omega-3 deficiency. Why is it useful to take this vitamin in capsules? This way you can quickly get the external effect: your hair stops flaking, becomes smooth and shiny, acne disappears on your face, and your nails become strong and smooth.
  • Many oncologists claim that a lack of Omega-3 can cause the development of breast, prostate and colon cancer.
Omega-3 for pregnant women and children

Polyunsaturated fatty acids are most necessary for women during pregnancy and breastfeeding. During pregnancy, they actively participate in the formation of the baby’s brain and peripheral nervous system, therefore female body gives the child about 2 grams of Omega-3 daily. In this case, capsules with natural fish oil or synthesized acid will be very effective, since ensuring the supply of the required amount of vitamins with food can be problematic, especially with toxicosis.

If you do not provide a pregnant woman with the necessary Omega-3 norm, then there may be a threat of late toxicosis, premature birth and depression.

Signs of Omega-3 Fatty Acid Deficiency

The most obvious sign of a deficiency of Omega-3 polyunsaturated fatty acids is deterioration in the condition of the skin, hair and nails. Hair becomes dull and dry, with split ends and dandruff. Pimples on the face, rashes and peeling of the skin can also indicate a lack of this acid in the body. Nails begin to peel and break, become dull and rough.

Other signs include depression, constipation, joint pain, and hypertension.

Daily norm

When determining daily norm Omega-3 intake will be or consumption with food - it doesn’t matter) we must remember that these acids are not synthesized by the body, accordingly, we must constantly receive the entire supply from the outside. Every day a healthy person should receive from 1 to 2.5 grams of Omega-3 polyunsaturated fatty acids and from 4 to 8 grams of Omega-6.

During pregnancy and breastfeeding, a woman’s need for Omega-3 increases to 4-5 grams per day. In addition, the recommended dose of Omega-3-based drugs (instructions for use must be carefully studied) is increased in the following cases:

  • in the cold season;
  • for cardiovascular diseases (hypertension, atherosclerosis);
  • with psychological depression, depression;
  • in the treatment of oncological diseases.

In the summer and with low blood pressure, it is recommended to limit yourself to products containing Omega-3.

Foods High in Omega-3

There are three main categories of foods that contain the maximum amount of polyunsaturated fatty acids. These are vegetable oils, fish and nuts. Of course, Omega-3 is also found in other foods, but in much smaller quantities. The table will tell you more about the content of Omega-3 polyunsaturated fatty acid in 100 grams of products available to us.

The content of useful and nutritious substances in certain products depends very much on the method of their cultivation, preparation and consumption. For example, when salting or smoking fish, its entire supply of Omega-3 is lost, but canning in oil preserves fatty acids.

Therefore, it is very important to monitor not only the diet, but also the correct preparation of dishes.

Omega-3: instructions for use

If you still decide to compensate for the deficiency of fatty acids in the body with the help pharmaceutical drugs, then it is best to consult your doctor and read the instructions for the recommended product.

The standard method of using all drugs containing Omega-3 (their price depends on the quality of the raw materials and starts at 120 rubles per package) involves two options - treatment and prevention.

If a deficiency of these fatty acids is detected in the body, the drug should be taken 2-3 capsules per day after meals for a month. The doctor's recommendation may differ from the doses prescribed in the instructions depending on the patient's condition.

For the purpose of prevention, the whole family can take a drug with Omega-3 during the cold season, for which it is useful for children over 12 years of age and adults to take 1 capsule per day for three months. To kid younger age The dose should be prescribed by your pediatrician.

Contraindications

Omega-3 preparations should be taken with caution and under medical supervision by people with kidney, liver and stomach diseases, as well as by the elderly.

  • if you are allergic to fish fat;
  • at renal failure and stones in the gall or bladder;
  • during active tuberculosis;
  • for diseases of the thyroid gland.
How to properly consume fatty acids?

Of course, maximum useful substances and vitamins are found in fresh or minimally processed foods. The same should apply to products high in Omega-3, for which it is useful to follow the following rules:

  • Use vegetable oils in salads, since during frying most of the fatty acids will be destroyed. By the way, you need to store the oil away from the sun - in dark glass bottles.
  • It is also better to add flax seeds raw to salads or as a seasoning in ready-made dishes.
  • You need to choose raw fish, not frozen.
  • By eating 5-10 walnut kernels, you will provide yourself with your daily requirement of Omega-3.

Remember that high quality and healthy foods nutrition can fully provide us with polyunsaturated fatty acids. With a properly designed diet, no additional medications you won't need it.

Omega-3s are vital fatty acids. They form the basis of the body’s energy reserves and are involved in the work of various organs and systems. However, the body is unable to synthesize omega-3 on its own. The only source of these fatty acids is the food consumed. Which foods contain the most omega-3s?

Benefits of Omega-3

There are three main types of omega-3s: eicosapentaenoic acid (EPA), docosahexanoic acid (DHA) and alpha-linolenic acid (ALA). DHA and EPA are considered priority. They are found in seafood such as sardines and salmon. ALA is found in plant products - seeds and nuts, beef meat.

Scientific research has proven that the effect of omega-3 fatty acids on the body is invaluable. They perform the following functions:

  • activate the brain and immune systems s;
  • strengthens blood vessels and gives them elasticity, reduces concentration bad cholesterol, prevent the risk of developing cardiovascular diseases;
  • reduce the risk of cancer;
  • prevent the appearance of arrhythmia;
  • normalize the functioning of the nervous system, becoming a barrier to sudden changes in mood, psycho-emotional disruptions, depression and neuroses;
  • accelerate metabolic processes and promote weight loss;
  • increase visual acuity and prevent the development of ophthalmic diseases.

Omega-3 fatty acids remove waste and toxins from the body, slow down the development of inflammation, and promote the absorption of vitamins. All this improves the condition of the epidermis, hair and nails. The skin becomes elastic, its color is evened out.

The substance helps fight chronic fatigue syndrome. At regular use it increases overall tone, endurance, and resistance to physical activity.

Consumption rate

The body's requirement for omega-3 fatty acids is 1 g per day. Under certain conditions, this dose may increase to 4 g per day. This occurs during the cold season and during prolonged depression. Also, the need for these compounds increases in Alzheimer's disease, atherosclerosis, hypertension, hormonal imbalances, tumor neoplasms and pre-infarction conditions.

Sources of Omega-3

Omega-3 fatty acids are found in eggs, fish, and fish oil. Below is a table of products with the maximum amount of the substance. The percentage is based on the norm of 4000 mg of omega-3 per day.

A rich source of ALA fatty acids are nuts. In particular, these are cashews, hazelnuts, walnuts, California and Brazil nuts, almonds, pistachios, and pecans. Use them as in pure form, and as part of ready-made dishes.

Many green leafy vegetables are good sources of ALA. Here are some of them: Brussels sprouts, watercress, kale, beet tops, kale, spinach, fresh leaves dandelion, turnip, green and red salad.

Seafood is also rich in fatty acids. These include mussels, scallops, squid, wakame seaweed, shrimp, pollock caviar, oysters, and crab meat.

Contraindications and side effects

The benefits of omega-3 fatty acids are undeniable. However, many foods containing the substance are high in calories. These are cod liver, vegetable oil, black caviar, fish oil. Overweight and obese people should consume them in moderation.

Use large quantity Products with omega-3 can cause an increase in blood sugar levels and allergic reactions.

Some foods can trigger allergies, nausea and stomach pain. Possible fishy taste in the mouth, “fishy burps” and problems with stool (diarrhea). Soy milk contains components that interfere with the absorption of calcium by the body. This is dangerous for people with bone diseases.

If you take more than 3 mg of omega-3 per day, there is a risk of excessive bleeding. Changes in blood sugar concentrations, as well as complications during treatment with diabetic medications, are also possible.

Farmed fish contain high concentrations of pesticides and antibiotics. However, it is low in vitamin D, omega-3 and other nutrients. This product should not be given to children or pregnant women.

Most people do not experience side effects when consuming omega-3 foods. However, it is better to consult your doctor. The specialist will select the dosage that is optimal for you.

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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 of various levels. A lack of omega-3 negatively affects not only general well-being, but also 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 are primarily animal products and plant origin. Most fatty acids are found in sea fish. It should be borne in mind that a high omega-3 content is typical only for fish caught directly in the sea and growing in the natural environment.


It is important to remember that omega-3 is a complex of alpha-linoleic (ALA), docosahexaenoic (DHA) and eicosapentaenoic (EPA) acids. Table 1 shows the content of omega acids in seafood.

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 consumption – raw or soft-boiled egg. But here, too, the omega-3 content is typical only for the eggs of country birds. Eggs from a poultry farm do not have utility 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 diseases of the respiratory system and gastrointestinal tract disorders. 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 oil. 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 the oil in a dark place away from sunlight.
  • Flax seeds are added to salads or seasoned with cooked 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

Organization of quality and healthy eating can saturate the body with the required dose of polyunsaturated fatty acids. The Mediterranean diet, based on omega-containing foods, makes 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.

Human body can synthesize most of the fats it needs. But not omega-3 fatty acids - fats that are physiologically necessary for us, which we get only from food.
Their function is vital and, without exaggeration, exceptional.

The importance of Omega-3 fatty acids for our body

Omega-3 acids are an integral part of cell membranes and affect the functions cell receptors. Omega-3 acids are the starting point of "decision making" for hormones that regulate blood clotting, contraction and relaxation of artery walls and inflammatory processes. Omega-3 fats promote the transmission of nerve impulses and are necessary for the normal functioning of the brain and nervous system as a whole. In addition, they bind to receptors in cells that regulate genetic functions. Most likely due to these effects ==>

Omega-3 fatty acids help prevent heart disease, stroke, lupus, eczema and rheumatoid arthritis and play a protective role against cancer. In addition, polyunsaturated omega-3 acids prevent dry skin and hair loss.

Symptoms of Omega-3 Fatty Acid Deficiency
  • Depression
  • Cardiovascular diseases
  • Diabetes mellitus type 2
  • Fatigue
  • Dry, itchy skin
  • Brittle hair and nails
  • Inability to concentrate
  • Joint pain

Best Sources of Omega-3 Fatty Acids:

  • Salmon, sardines, halibut, scallops, shrimp
  • Flax seeds, walnuts, cloves, soybeans, tofu

The champions in terms of polyunsaturated omega-3 content are salmon and flaxseed.

Omega-3 fats - how many are there?
  • Alpha-linolenic acid (ALA)
  • Thioridic acid (STD)
  • Eicosatrienoic acid (ETE)
  • Eicosatetraenoic acid (ETA)
  • Eicosapentaenoic acid (EPA)
  • Docosapentaenoic acid (DPA)
  • Clupanodonic acid
  • Docosahexaenoic acid (DHA)
  • Tetracosapentaenoic acid
  • Tetracosahexaenoic acid (Nisic acid)
Main types of Omega-3 fatty acids:

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) come mainly from oily fish, which is why they are sometimes called . They are especially abundant in salmon, tuna, cod, mackerel, halibut, herring, trout, and sardines.

Alpha-linolenic acid (ALA), the most abundant plant omega-3 fatty acid, is found in flax seeds and linseed oil, some vegetable oils and nuts (for example, walnuts, pumpkin seeds), leafy vegetables (spinach, broccoli), dry beans, wheat germ, soybeans and some animal fats.

Another question (although not so fundamental): what happens to fish rich in omega-3 fatty acids when we fry it? - it’s very tasty, but you need to know that this product loses some of its benefits for the heart. Fortunately, fish can be baked - then it retains more nutrients, including omega-3.

And now - about the dangers and contraindications of Omega-3.

The dark side of omega-3 fatty acids

Important ! People suffering unstable angina and congestive heart failure, should not take omega-3 fatty acids (fish oil) as this may increase the risk of sudden cardiac death. This is evidenced by some recent research, which raises the question that the benefits of OMEGA-3 fatty acids are not universal. That is, the medicine turns out to be poison - for those whose heart disease has gone too far or is in an unstable phase.

Medical research on omega-3 acids

A study was conducted in Norway that showed very interesting patterns of omega-3 consumption in various forms. In particular, it turns out that omega-3s are better absorbed from food than when we take them in supplement form.

Norwegian researchers compared 4 groups of volunteers, three of which consumed omega-3 from fish (1 - salmon, 2 - smoked salmon, 3 - cod - 400-500 g weekly), and the fourth - from fish oil (3 tsp daily). l.).

Doctors came to the following conclusions:

1. Cooked salmon (amount indicated) provides 1.2 grams of omega-3s daily, while fish oil provides 3 grams of omega-3s per day. But despite this, the blood levels of omega-3 in the “salmon group” increased more than in those who took fish oil.

2. Volunteers who preferred cooked salmon did not end up with significantly more omegas than those who consumed smoked salmon.

3. The group of volunteers who chose cod received less omega 3 than the “salmon group.”

4. Volunteers from the “salmon group” had a decrease in a number of pro-inflammatory proteins in their blood. chemical substances(TNFalpha, IL-8, leukotrienes B4, and thromboxane B2).

Researchers believe that omega-3s are better absorbed from fish because fish contains these fatty acids in the form of triglycerides, while oil contains them in the ethyl ester form.