Omega 3 in what products. Composition of vegetable oil

Omega-3 fatty acids are also called polyunsaturated fatty acids. These substances cannot be replaced by anything else. They cannot be independently synthesized by the body, so their supply must be replenished from the outside. Omega-3 is several independent substances with their own structure and effect on the body.

Scientists know ten fatty acids. Of these, only four are particularly important:

docosahesaenoic acid;
alpha-linolenic;
eicosapentaenoic acid;
docosapentaenoic.

They are found in products of plant and animal origin.

Where is Omega-3 found?

The main product containing these acids is fish. However, when frying, the acid structure is destroyed, so to replenish the supply of Omega-3 in the body, it is better to eat lightly salted fish. What’s interesting is that you don’t need to choose exquisite varieties of fish, such as trout, cod, halibut - ordinary herring is enough.

Most of all Omega-3 is in mackerel. Behind it comes herring, then salmon, tuna, cod, halibut. Seafood can also boast of the presence of fatty acids of this type. Especially shrimp.

One hundred grams of fish per day is enough to replenish the body’s daily requirement. Eating fish twice a week will improve your well-being and improve your body's health.

Omega-3 acids are in slightly smaller quantities, but are present in meat livestock, eggs and vegetable oil.

Another source of Omega-3 are:

Beans;
Greenery;
Soy;
Germs of oats and wheat;
Cabbage;
Zucchini.

Consumption rate

A person needs about two and a half grams of Omega-3 per day. It is better if they are made from sea fish. There are more of them. Farm-raised fish cannot boast of a rich acid composition. Omega-3 content in fish decreases when fried. So, it is better to choose more gentle cooking methods.

You can also replenish your supply if you consume 5-10 walnuts in a day. Or add one teaspoon of flaxseed to your food. Accustom yourself to eating vegetable oil - and your problem with Omega-3 will disappear by itself.

About 25% of the acid composition is lost when it enters the body. For this reason, manufacturers produce fish fat in capsules. They begin to dissolve only once they are in the intestines.

Fatty acids are essential for women postpartum period. They will help cope with depression. Elderly people will have their mental abilities enhanced.

Signs of Omega-3 deficiency in the body

Skin problems - dryness and itching.
Brittle hair and nails.
Weakness and fatigue.
Constipation.
Muscle pain;
Decreased immunity.
Depressive state.
Absent-mindedness and forgetfulness.

Excess Omega-3 in the body

People with stomach and intestinal diseases should eat fatty foods with caution. It can harm the body, even cause internal bleeding.

Healthy people simply cannot overdo the consumption of these acids these days. We don’t have a lot of fish, seafood too, and all other food products don’t have that much Omega-3.

If, after all, you overate Omega-3, then you are at risk of blood incoagulability, bleeding and low blood pressure. A shallow cut can be a real problem.

Omega-3 fatty acids are destroyed by exposure to sunlight, oxygen and high temperatures. Therefore, products containing them are stored in a closed container in a cool place. And frying them is not recommended at all.

The role of fats for the body is difficult to overestimate. They serve as protection for all internal organs and prevent them from hypothermia. Participate in the renewal of skin cells. This alone is enough to understand the importance of these components.

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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 from the body and free radicals, 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 Omega-3 consumption by 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.). It is fish oil that contains 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 beneficial 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 its own juice, some Omega-3 fats are lost). After eating a can of canned sardines in two days 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 just needs to be in the body correct ratio 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. Using vegetable oil, give preference to olive, 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.

Friends, hello everyone!

If you are reading this article, then you are probably interested in the topic of youth, health and beauty. Do you want to know one of the secrets of how to live long and at the same time efficiently, actively and vigorously?

How to have an excellent memory, be able to remain calm in any critical situation and just enjoy life every day, no matter what?

We will talk about what polyunsaturated Omega-3 fatty acids are, how they are beneficial for our health and longevity, where they are found and much more.

I have a lot for you interesting facts to this one so popular in Lately topic!

From this article you will learn:

What are Omega-3 fatty acids - general information

Omega-3s are polyunsaturated fatty acids (PUFAs) that protect our cell membranes and everything internal organs from destruction.

Without these acids normal and full-time job nervous, immune and cardiovascular systems, adequate synthesis of tissue hormones, prostaglandins, as well as proper metabolism of essential (irreplaceable) substances is impossible.

In addition to all this, Omega-3 suppresses inflammatory processes in the body, improves the condition of bones and joints, helps cope with emotional turmoil without consequences for the body, and “pulls” us out of the state of chronic fatigue syndrome.

Let's take a closer look.

Omega-3 PUFAs are lipids (fats) of the omega-3 class, which are classified as essential fats (essential), since the human body does not synthesize (produce) them on its own. Therefore, they must regularly enter our body with the foods we eat every day.

The most important representatives of Omega-3 fatty acids (FAs) are:

Docosahexaenoic acid (DHA). This acid is part of the gray matter of our brain, part of the cell membranes of our body. In addition, DHA plays a huge role during the formation nervous system in a baby.
Eicosapentaenoic acid (EPA). This acid stimulates regeneration cell membranes, normalizes the mechanisms of fat transport through the bloodstream, improves the activity of the immune system, improves the dissolution (absorption) of fats in digestive tract, and also powerfully increases the antioxidant functions of our body, which is incredibly important for good health, wellness and a beautiful appearance for many, many years.
Alpha-linolenic acid (ALA). This fatty acid helps overcome stress, fight “bad” cholesterol and high blood pressure, improve the quality of blood, and also serve as excellent assistants in maintaining healthy and beautiful skin, shiny hair and strong nails. Moreover, she is " building material"for the synthesis of eicosapentaenoic and docosahexaenoic fatty acids in our body.

EPA and DHA fats are found in the tissues of marine life.

They are considered to be most beneficial for human body, because the body does not require many enzymes for their absorption, unlike plant food, enriched with ALA.

How the world learned about Omega-3 - interesting fact!

Omega-3 polyunsaturated fatty acids were discovered as a result of research by scientists who were interested in the level of excellent health of the Eskimos and, most of all, the fact that among them there are a very large number of centenarians.

It turned out that the secret to the health and longevity of the Eskimos lies in what they eat, namely, in eating a large amount of fish food.

As a result of studies of the blood composition of representatives of northern peoples, two natural fatty acids were discovered, called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which make up the Omega-3 substance.

Benefits of Omega-3 Fatty Acids

Omega-3 polyunsaturated fatty acids are the most important nutrients for our health and beauty, as they perform a significant number of functions: bioregulatory, structural, energy and storage.

More specifically, Omega-3:

They potentiate the synthesis of tissue hormones (eicosanoids), which are involved in literally all biochemical reactions in the cell.
They reduce the concentration of “bad” cholesterol in the blood, therefore the risk of developing vascular atherosclerosis and myocardial infarction, as well as cerebral stroke, is significantly reduced.
Participate in the formation of male germ cells, membranes of brain neurons and the membranes of the retina.
Regulate the synthesis of all hormones in the body.
Participate in the transport of oxygen to tissues.
Improves the functioning of the cardiovascular system.
They regulate the metabolism of the hormone of joy (serotonin), as a result of which psycho-emotional stress decreases and the risk of developing depression decreases.
Maintain the elasticity of joints, reduce the intensity of pain from arthritis or arthrosis.
They are an excellent prevention of diabetes.
They reduce any inflammatory processes in the body, prevent the occurrence of allergies, as well as autoimmune diseases.
Increases cognitive functions of the brain: memory, attention, quick learning.
Contribute to significant reduction appetite.
Improve general state skin.
Great for boosting immunity.
With regular physical activity help dry growth muscle mass and accelerate the “loss” of unnecessary fat.
Significantly increases the body's endurance and overall muscle tone.
Suppresses the synthesis of cortisol, the stress hormone.
Contain vitamins A, D and E, which also improve skin condition, strengthen vision, reduce nervous excitability, improve the elasticity of cell membranes and strengthen bone tissue.

Indications for use of Omega-3 fatty acids

Let's consider the main indications for the use of omega-3 fatty acids:

obesity of any degree;
chronic joint diseases;
high blood pressure;
diabetes;
body weight deficiency;
vascular diseases of the brain;
psoriasis, skin eczema;
vascular damage;
osteomyelitis;
cardiovascular pathologies (arrhythmia, ischemia, myocardial infarction);
depressive states;
short bowel syndrome;
prevention of oncological tumors (in complex therapy).

Benefits of Omega-3 for men

It is known that men are more susceptible to cardiovascular diseases than women. Heart attacks, strokes, coronary heart disease, atherosclerosis... Among all those suffering from these troubles, the majority are men.

Unfortunately, the mortality rate among men with such diseases is growing at an incredible rate.

American scientists claim that regular consumption of Omega-3 will help to powerfully protect men from heart and vascular diseases, and will also reduce the incidence of cardiac arrest.

According to research, this protection is TWO TIMES higher in men who consume Omega-3 fatty acids, in contrast to men who do not consume at all, or consume in insufficient quantities and/or irregularly.

Other studies suggest that consuming enough Omega-3s daily can significantly reduce your risk of prostate cancer.

Benefits of Omega-3 for children

Omega-3 fatty acids play a very important role in the formation of the nervous system. , immune system, and hormonal system child.

When breastfeeding, the baby receives Omega-3 fatty acids with mother's milk, however, 90% of women during lactation experience an acute shortage of polyunsaturated fatty acids in the body, and that is why the child may experience acute failure in Omega-3.

Symptoms of Omega-3 deficiency in childhood:

diathesis, decreased immunity, atopic dermatitis;
decreased academic performance, poor concentration and memory;
hyperactivity;
dry skin;
allergic manifestations;
blurred vision.

The dosage and regimen of Omega-3 is determined by the pediatrician based on the child’s health condition!

Benefits of Omega-3 for women

Considering that PUFAs are responsible for metabolic processes in the body, for the elasticity of cell membranes and correct work brain, it is important for every woman to consume at least 1000-1500 mg of pure Omega-3 per day.

When pregnancy occurs or in case of any illness, the daily requirement increases by 2 times.

Why Omega-3 fatty acids are beneficial for women:

Are decreasing menstrual pain, the number of “hot flashes” during menopause is reduced, mood improves in “ critical days", there is an anti-inflammatory effect.
Anxiety decreases and mood improves.
Slows down skin sagging and the appearance of wrinkles.
The development of osteoporosis is prevented, especially during menopause.
“Hormonal surges” during menopause stabilize.
Regular intake of Omega-3 reduces the risk of developing lumps in the mammary gland by 30%.
The development of thrombosis is prevented, cardiovascular pathologies, metabolic disorders, and also facilitate unpleasant symptoms during menopause.

It is especially important to take medications containing Omega-3 for overweight women planning pregnancy, dieting, and predisposed to cardiovascular diseases.

Daily requirement for Omega-3

In order to maintain your health (i.e. for preventive purposes) The daily dosage of EPA and DHA should be 1000 mg.

IN medicinal purposes The daily dosage is 3000 mg of EPA and DHA.

It is very important to carefully study the composition on the label of the product you purchased, which indicates the exact amount of EPA and DHA contained in one capsule of the drug. We need to get 1000 or 3000 mg of the fatty acids that make up Omega-3, and not 1000 or 3000 mg of fish oil!

The indicated dosage is very arbitrary, since everything is individual and depends on gender, age, initial state health and region of residence, as well as needs.

For example, during pregnancy, menopause, and bodybuilding, the daily preventive dose of Omega-3 increases to 2500-3000 mg, for weight gain - to 3000-3500 mg.

In addition, the need for healthy fats Omega-3 increases with:

depressive and autoimmune conditions;
in the cold season;
with daily and very intense sports;
with atherosclerosis of blood vessels;
for oncological diseases;
risk of heart attack or stroke;
in childhood and old age.

The maximum safe daily dose limit for Omega-3 is 8000 mg. But ONLY according to a doctor’s indications and ONLY after consultation with a doctor!

To improve the absorption of Omega-3, the daily dose should be divided into three doses, taking the drug during or immediately after meals, without drinking big amount water.

Minimum daily amount of Omega-3 FA, necessary for the body, is 650 mg.

Exceeding the individual (needed by YOU PERSONALLY) dosage, especially over a long period of time, is dangerous:

reduction blood pressure,
dysfunctions of the digestive tract,
decreased blood clotting and (as a result) internal and external bleeding.

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

Factors that provoke an acute lack of Omega-3 in the body

Main factors:

prolonged fasting;
unbalanced diet;
adherence to strict diets, especially mono-diets;
diseases of the digestive tract.

Symptoms of Omega-3 deficiency in the body

It is important to monitor your health and the slightest symptoms, causing suspicion, indicating that there is a deficiency of Omega-3 in the body, action must be taken!

What should alert you: constant thirst;

dry skin;
brittle nails;
dandruff;
prolonged depressive states, apathy;
allergic skin rashes for unknown reasons;
bowel dysfunction (constipation);
pain in joints, muscles and tendons of unknown origin;
very slow healing of wounds, abrasions and scratches;
increased blood pressure;
constant physical weakness, fast fatiguability, loss of performance;
delay mental development in children;
weak immunity, frequent colds.

It has been proven that a regular lack of Omega-3 in the body is fraught with subsequent psychoneurological pathologies, autoimmune diseases, cardiovascular dysfunctions and serious hormonal disorders!

Where are Omega-3s found - sources of supply

You can improve the intake of Omega-3 into the body in two ways: by eating foods containing Omega-3 fatty acids and by taking special nutritional supplements.

The ideal option is a reasonable combination of these two methods.

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

What foods contain Omega-3 FAs?

Sources of Omega-3 of animal origin: cod liver, red caviar, black caviar, fatty fish (salmon, tuna, mackerel, trout), as well as seafood (shrimp, crabs, clams, oysters, etc.), naturally, fish oil
Sources of Omega-3 plant origin: flax seeds, canola oil, walnut oil, quinoa, wheat germ oil, as well as mustard oil, walnuts, chia seeds, purslane, pecans, almonds and hazelnuts.

It has been scientifically proven that Omega-3s from vegetable oils are not so beneficial because they contain ALA, which serves as a building block for DHA and EHA, and in fish it is already DHA and EHA.

It is important to know that Omega-3 compounds are quite easily destroyed under the influence of the sun, oxygen and high temperatures, therefore, to replenish daily requirement body in essential fats, it would be advisable to consume lightly salted and pickled, fresh vegetables and fruits, extra virgin vegetable oils and non-roasted nuts.

For maximum conservation useful substances In products containing Omega-3, they are stored in a cool place in a tightly sealed container.

Forms of release of drugs containing Omega-3 FAs.

Such drugs for adults are available in capsules and liquid form. For small children - in the form of syrups, sweets and chewable lozenges.

How to choose a quality Omega-3 drug?

What you need to pay attention to Special attention when choosing an Omega-3-containing complex and how not to make a mistake in your choice?

This is an important task. In order to get maximum effect, the product must be of high quality!

Friends, I decided this question for myself a long time ago, applying the recommendations that I will write about below and will be happy to share them with you.

Give preference to those manufacturers who have proven themselves to be reputable and conscientious. They must have been on the market for years!
It is very important to choose those products that have specific high concentrations of EPA and DHA on the label.
Research shows that the higher the concentration of EPA in the capsule, the more effective it is at maintaining healthy triglyceride levels.
The drug should under no circumstances contain heavy metals!
Choose those drugs that are produced according to the most modern technologies, for example, using supercritical fluid extraction technology, which uses low temperatures. The result is a pure, highly concentrated product. Low temperature during production ensures the preservation of molecular integrity. The production process means that during processing the product is under the so-called “nitrogen blanket”, which ensures the freshness of the fat throughout the entire production process, preventing its oxidation.
must be in triglyceride form in the product.
Only environmentally friendly fish must be used for production, which must be confirmed by relevant quality documents.
The packaging must have a “tamper-evident control”, i.e. protective film under the lid. The drug can only be used if the protective membrane is not broken.
The authenticity of the product is very important: when purchasing, choose products that have GOED, GMP quality standards and various certificates.
One of the most important documents data that speaks about the quality of the product laboratory research product for toxins. Never hesitate to ask the drug seller about the availability of such documents!
Always look carefully at product expiration dates. If you find yourself in a situation where everything is ok according to the expiration date, but the taste of the product is not fresh and rancid, then this indicates that the drug was stored incorrectly.

You can find a large selection of effective dietary supplements Omega-3 fatty acids Here. I took this one a drug.

Contraindications to taking Omega-3 fatty acids

General contraindications to taking Omega-3 are:

hypercalcemia (increased calcium concentration in blood plasma);
individual intolerance;
hyperfunction of the thyroid gland;
tuberculosis in its active phase.

In addition, it is dangerous to take Omega-3 fatty acids with anticoagulants (blood thinners) and fibrates (drugs to lower blood cholesterol) at the same time. Such points should ALWAYS be discussed with your doctor!

Friends, I have been using Omega-3 for quite some time. I take this supplement in courses, and therefore I can say with certainty that it works!

While taking Omega-3, the body begins to work much better, more harmoniously.

I can definitely say that the quality of the skin improves significantly, the body tone and mood increase, so I am convinced that for those who want to improve their health and appearance– Omega-3 fatty acids will be an excellent solution!

All the best to you, friends, and see you soon!

Alena was with you, Bye-bye!

Fashion for healthy image life 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. Capsules with natural fish oil or synthesized acid in this case will be very effective, as they ensure the supply required quantity Taking vitamins from 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 depressive state, constipation, joint pain, hypertension.

Daily norm

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

During pregnancy and breastfeeding After a child, 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;
at cardiovascular diseases(hypertension, atherosclerosis);
with psychological depression, depression;
in the treatment of oncological diseases.

IN summer period and with low blood pressure, it is recommended to limit yourself to foods 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 oil;
at renal failure and stones in the gall or bladder;
during active form tuberculosis;
for diseases of the thyroid gland.

How to properly consume fatty acids?

Of course, the maximum nutrients 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, as when frying most of 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 daily norm 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.

Deficiency of Omega-3 polyunsaturated fatty acids has Negative influence on the well-being of adults and children. Relapses occur more often chronic diseases, mental and physical performance, pathologies of the musculoskeletal system worsen. Not in all cases, neurologists and gastroenterologists recommend taking biologically active additives. The doctor will tell you which foods contain Omega-3 in the quantities necessary to replenish the supply of polyunsaturated fatty acids. The introduction of vegetable oils into the diet will help eliminate and prevent health problems. fatty varieties fish, healthy vegetables.

The right choice of healthy products

To ensure that eating fish, oil and vegetables is not ineffective, you should choose the right products. Highest concentration of Omega-3 and fat-soluble vitamins found in unrefined vegetable oils that have not undergone any purification. Also, scientists have long proven that fish grown in a hatchery on artificial feed contains practically no beneficial polyunsaturated acids and fat-soluble vitamins. The only source of Omega-3 will be mackerel or salmon caught in cold ocean waters.

When choosing seafood, you should give preference to those that are packaged directly at fishing enterprises, and also take into account when purchasing that products rich in Omega-3 cannot be fried, smoked, or cooked in batter.

Warning: In chicken and quail eggs, beef, pork, the concentration of polyunsaturated acids will be extremely low if the poultry diet and animals consumed artificial feed and were not free-grazed.

When choosing food products, the type of Omega-3 included in them is also of great importance. chemical composition. For the proper functioning of the cardiovascular system and musculoskeletal system, the following polyunsaturated acids are necessary:

Eicosapentaenoic acid. Biologically active substance found in fatty fish, completely digestible in thin section intestines;
Linolenic. The fatty acid is present only in vegetable oils, nuts, seeds, fruits; in the human body it is transformed into docosahexaenoic and eicosapentaenoic Omega-3 fatty acids;
Docosahexaenoic acid. Organic compound part of mollusks, kelp, oily fish, is broken down and adsorbed in the intestines.

To preserve the maximum concentration of fatty acids in products containing Omega-3, they should not be subjected to heat treatment. Using olive or linseed oil for frying is completely unacceptable. To replenish Omega-3 reserves in the body, you need to season vegetable salads with them or simply eat them with a piece of dried black bread. This also applies to cashews, peanuts, and hazelnuts. If you add them to baking dough, the resulting product will be completely devoid of any useful properties. It is better to eat nuts as a separate dish with green tea or sprinkle them on a creamy ice cream.

Tip: Lightly salted herring, mackerel, and salmon are the most useful. If heat treatment is necessary, you need to choose the most gentle methods. You can steam the fish or simmer it in a small amount of water.

What foods are high in Omega-3 fatty acids?

Polyunsaturated fatty acids are included in the chemical composition of cereals, fruits, and vegetables. But in many of them the concentration of Omega-3 is so low that even if you consume a significant amount of these healthy products it will not be possible to eliminate the imbalance that has arisen. But the inclusion of sea fish, shellfish, vegetable oils and seeds in the diet will help replenish the supply of not only polyunsaturated acids, but also the most important fat-soluble vitamins for the human body: retinol, tocopherol, ergocalciferol. Omega-3 content in products can vary significantly depending on the factory or country of origin.

This is interesting: Doctors have established a relationship between the digestibility of Omega-3 and their sources. Beneficial substances received in gastrointestinal tract with food, they are broken down and adsorbed much better than polyunsaturated fatty acids from dietary supplements.

Plants

No one herbal product does not contain as many polyunsaturated fatty acids as Omega-3 does linseed oil- 12 mg per 100 g natural product. Almost the same amount of useful substances is contained in the seeds of black and white linen. This type of vegetable oil does not have any specific taste or smell, so it is ideal for seasoning viscous cereal porridges, side dishes, vegetable salads and even thick soups.

Recommendation: When purchasing a natural product, you need to pay attention to the date of its packaging. Unrefined flaxseed oil has a short shelf life due to the high concentration of bioactive compounds. During storage, they can oxidize and gradually deteriorate, changing the color of the product and giving it a rancid smell.

Flax seeds have their own delicate aroma and pleasant nutty taste. Do not put them in baked goods, grind them to a powder state, as some recipes advise traditional medicine. The most useful are whole flax fruits in salads made from tomatoes, cucumbers, and fleshy red bell pepper, parsley. After cutting the vegetables, they should be generously seasoned with seeds. The Omega-3 content of flaxseed oil is higher if it was obtained by cold pressing. A high concentration of polyunsaturated fatty acids is present in the following fruits, vegetables and herbs:

avocado;
asparagus;
oats, wheat;
leaf parsley;
dill.

To saturate the body of an adult or child, doctors recommend including Omega-3 in their diet legumes- soybeans, beans, chickpeas, peas, lentils. Walnut, peanuts, almonds are record holders for the content of healthy fatty acids. The largest amount of Omega-3 is found in olive, sesame, and unrefined corn oil. Products containing the most Omega-3 are presented in the table:

Seafood

Most polyunsaturated fatty acids are found in the liver and muscle tissue sea fish. It is from them that healthy fish oil is produced in the form of a thick liquid or capsules. Representatives of the aquatic world themselves receive Omega-3 from ocean algae (fucus, kelp), which serve as food for them. An excellent prevention of strokes, heart attacks, thrombophlebitis and atherosclerosis will be eating the following types of fish 2-3 times a week:

mackerel;
salmon;
halibut;
trout;
pink salmon.

When purchasing lightly salted fish, keep in mind that the food product can cause a rise in blood pressure. Therefore, it is better for hypertensive patients to purchase fresh mackerel or pink salmon for steaming along with vegetables. Walruses, seals and seals are sources of Omega-3 for local residents. These rather rare marine animals are not harvested on an industrial scale.

When breaking down and absorbing fatty fish, the human gastrointestinal tract is subjected to excessive stress. Such food products cannot be used as a source of polyunsaturated fatty acids for people with pancreatitis, gastritis, and cholecystitis. In this case, you need to include seafood in your diet:

shrimps;
squid;
scallops.

It is enough to consume 100 g of these during the day. delicious products to provide your daily supply of Omega-3s, easily broken down proteins and fat-soluble vitamins.

Warning: During pregnancy and lactation, it is better for women to choose vegetables, fruits, nuts and fresh herbs as sources of polyunsaturated fatty acids. Seafood is a highly allergenic food, so you should include it in your diet only after consulting a gynecologist or pediatrician.