Omega 3 content in food products table. Composition of vegetable oil
Omega-3s are essential fatty acids, also known as polyunsaturated fatty acids (PUFAs). Mainly unsaturated fats, which are useful for of cardio-vascular 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 its 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.
| Used name | Lipid name | Chemical name |
|---|---|---|
| Hexadecatrienoic acid (HTA) | 16:3 (n-3) | all-cis-7,10,13-hexadecatrienoic acid |
| α-linolenic acid (ALA) | 18:3 (n-3) | all-cis-9,12,15-octadecatrienoic acid |
| Stearidonic acid (SDA) | 18:4 (n-3) | all-cis-6,9,12,15-octadecatetraenoic acid |
| Ecosatrienoic acid | 20:3 (n-3) | all-cis-11,14,17-eicosatrienoic acid |
| Eicosatetraenoic acid | 20:4 (n-3) | all-cis-8,11,14,17-eicosatetraenoic acid |
| Heneicosanoic acid | 21:5 (n-3) | all-cis-6,9,12,15,18-heneicosapentaenoic acid |
| Docosapentaenoic acid (DPA), Clupanodonic acid | 22:5 (n-3) | all-cis-7,10,13,16,19-docosapentaenoic acid |
| Docosahexaenoic acid (DHA) | 22:6 (n-3) | all-cis-4,7,10,13,16,19-docosahexaenoic acid |
| Tetracosapentaenoic acid | 24:5 (n-3) | all-cis-9,12,15,18,21-tetracosapentaenoic acid |
| Tetracosahexaenoic acid (nisinic acid) | 24:6 (n-3) | all-cis-6,9,12,15,18,21-tetracosahexaenoic acid |
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 above, omega-3 acids are also found in high concentrations in fruits such as melon, black currant and grenades.
World's Healthiest Foods Ranking of Foods Sources of Omega-3 Fatty Acids
| Product | Serving Size | Calories | Quantity (g) | DN (%) | Saturation | WHF rating |
|---|---|---|---|---|---|---|
| Ground flax seeds | 2 tbsp. l. | 74.8 | 3.19 | 132.9 | 32.0 | Great |
| 0.25 cups | 163.5 | 2.27 | 94.6 | 10.4 | Great | |
| 100 g | 244.9 | 1.47 | 61.2 | 4.5 | Very good | |
| Sardines | 85 g | 188.7 | 1.34 | 55.8 | 5.3 | Very good |
| Beef, eco | 100 g | 175.0 | 1.10 | 45.8 | 4.7 | Very good |
| Carnation | 2 tsp. | 13.6 | 0.18 | 7.5 | 9.9 | Very good |
| 1 cup boiled | 297.6 | 1.03 | 42.9 | 2.6 | Fine | |
| Halibut | 100 g | 158.8 | 0.62 | 25.8 | 2.9 | Fine |
| Scallops | 100 g | 127.0 | 0.41 | 17.1 | 2.4 | Fine |
| Shrimps | 100 g | 112.3 | 0.37 | 15.4 | 2.5 | Fine |
| Tofu | 100 g | 86.2 | 0.36 | 15.0 | 3.1 | Fine |
| Tuna | 100 g | 157.6 | 0.33 | 13.8 | 1.6 | Fine |
| Cod | 100 g | 119.1 | 0.32 | 13.3 | 2.0 | Fine |
| winter pumpkin | 1 cup baked | 75.8 | 0.19 | 7.9 | 1.9 | Fine |
| Leafy greens | 1 cup ready | 49.4 | 0.18 | 7.5 | 2.7 | Fine |
| Spinach | 1 cup ready | 41.4 | 0.17 | 7.1 | 3.1 | Fine |
| Raspberries | 1 cup | 64.0 | 0.15 | 6.2 | 1.8 | Fine |
| Cabbage | 1 cup ready | 36.4 | 0.13 | 5.4 | 2.7 | Fine |
| Mustard seeds | 2 tsp. | 20.3 | 0.11 | 4.6 | 4.1 | Fine |
| Romaine lettuce | 2 cups | 16.0 | 0.11 | 4.6 | 5.2 | Fine |
| Turnip | 1 cup ready | 28.8 | 0.09 | 3.8 | 2.3 | Fine |
| Strawberry | 1 cup | 46.1 | 0.09 | 3.8 | 1.5 | Fine |
| Brussels sprouts | 1 cup raw | 37.8 | 0.09 | 3.8 | 1.8 | Fine |
| Miso | 1 tbsp. | 34.2 | 0.08 | 3.3 | 1.8 | Fine |
| Green beans | 1 cup raw | 31.0 | 0.07 | 2.9 | 1.7 | Fine |
| Pumpkin | 1 cup raw | 18.1 | 0.06 | 2.5 | 2.5 | Fine |
World's Healthiest Foods Evaluation Rules
Top Thirteen Sources of Omega-3 Fatty Acids
Fish oil is perhaps the most important source omega-3 fatty acids. This is a widely known food supplement, it can be found in liquid form or in 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. These are olive, rapeseed, soybean oils, and 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 flaxseed 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 in them.
- 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, eat organic beef or poultry, they fit 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 such nutrients like 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 small green vegetables are actually a storehouse of beneficial substances, including omega-3 fatty acids, and are considered an ideal way to maintain 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, lead healthy image life 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 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.
We often hear about the benefits of fish oil, “omega-3” or “omega-6”, but these concepts are confused in people’s heads and not everyone imagines what they are buying in the form of supplements. So, these are fatty acids necessary for a person, which the body either does not produce on its own, or produces in small quantities. Health problems can begin both from a lack of them and from an excess. Many people interested today healthy eating, when asked whether fats are healthy or harmful, you would rather choose the second answer - there are different types of knives. “Omegas” have a broad effect on a variety of body systems. They serve as a source of energy for cells, regulate the functioning of the heart and blood vessels, participate in the formation of hormones and enhance their effect. Also, these acids regulate the process of inflammation and can even prevent cancer. In addition, as a rule, they effectively remove “bad” cholesterol (which clogs blood vessels) and at the same time increase the level of “good” cholesterol. There are two main and interrelated indicators of fats in the diet - quality and quantity. By cutting fats below the normal level or consuming them more than normal, you will not be able to lose excess weight. "Omega-3" and fish fat:debunking myths Back in the Soviet period, there was a special state program, according to which children in kindergartens were required to be given fish oil. For many, fish oil and omega-3 are synonymous, but this fatty acid is simply one of components fish oil. The source of omega-3 fatty acids is not only fish oil, but also all vegetable oils, although they contain the most. The omega-3 class includes three special essential fatty acids: alpha - linolenic acid, the main natural source of which is linseed oil. It has many of the immunostimulating anti-inflammatory properties of fish oil, is good at protecting the cardiovascular system, reducing cholesterol concentrations and counteracting the tendency of platelets to aggregate, reducing blood pressure. eicosapentenoic acid - EPA, fish that live in cold northern waters and fish oil are rich in it. docosohexenoic acid - DHA, it is found in large quantities in fish that live in cold northern waters and fish oil. Their main beneficial properties: Reducing the level of “bad” cholesterol, Increasing the level of “good” cholesterol, Preventing cardiovascular diseases and cancer. Is it useful for everyone: Omega-3 for athletes and bodybuilders One of the necessary components for a bodybuilder's diet is fat. Of course, when drawing up nutrition programs, the main attention is paid to proteins and carbohydrates, but even without fats, the athlete’s body cannot fully function. At least because fats are a lubricant for the cartilage of joints. The omega-3 fat group in bodybuilding is an indispensable aid in accelerating metabolism, which helps remove waste products formed after strength training from the body. Another significant advantage of this group of fats is the ability to increase endurance. Omega-3 fatty acid is extremely necessary in sports, regardless of its type, noted doctor of the highest category Nailya Mindubaeva. If there is not enough of this substance in the diet, then the results in the gym will be lower than they could be. The following effects of omega-3 are known today:∙acceleration of metabolism; ∙increased sensitivity to the hormone insulin; ∙reducing blood viscosity, which reduces the risk of cardiovascular diseases; ∙tonic effect; ∙increasing endurance; ∙decrease in appetite and, accordingly, weight; ∙anti-catabolic effect; ∙skin improvement; ∙stimulation of hormone synthesis, especially testosterone. In addition to the above, “omega-3” is an excellent source of energy.So how much fat does a person need for everything to work properly? It all depends on what a person’s body weight is, what his physical activity is, what he expects from bodybuilding, and so on. We can only give general recommendations. For example, the weight of a man who plays sports 4 times a week is 80 kg. To stay in the same shape, he must consume about 2,700 calories a day. 25% should be fat - 675 calories. If you know that the calorie content of one gram of fat is 9 calories, then an athlete needs 75 grams of fat per day. Of this amount, 90% of fats should be unsaturated fats, “good fats” such as omega-3 fish oil.How much to weigh in grams In the Scandinavian countries and today in mandatory all children from 6 months to 3 years old receive omega-3 in a dosage of 900 mg per day. The dosage of omega-3 depends on the task: ∙ for prevention, health promotion and cholesterol support normal level- from 1 to 1.5 g per day;∙when doing strength sports - from 2 to 3 g per day;∙for weight loss - 3-4 g per day. Take “omega-3” and “omega-6” in a ratio of 1 :4, however, Russia is one of those countries where for many people this ratio is 1:20, the doctor noted. A more detailed answer to this topic was provided nutritionist, fitness therapist of the ALEX FITNESS network Vladimir Sudarev.When losing weight, it is recommended to reduce fat consumption, but never completely eliminate it, the minimum dose per day is 40 g, optimal are 60-70 g / day, it is very important to normalize the profile of incoming fat, ideally by a fraction saturated fat should be from 30 to 50%, i.e. we reduce their amount in the diet: choose lean varieties of meat, cut off visible fat from meat, choose fat-reducing cooking methods (boiling, stewing, steaming), the remaining 50-70% should be mono- (“omega-9”) and polyunsaturated fatty acids (“omega-9”). omega-3", "omega-6"), in an optimal ratio of 1:4. The recommended level of consumption of omega-3 PUFAs ranges from 1-2g to 1-2% of the total caloric intake of the diet. Moreover, it is best to combine animal and plant sources of omega-3, since it is desirable that the body receives about 30% - 40% of “omega-3” fatty acids from EPA and DHA, and 60-70% from plant sources of “omega-3” containing vitamin E, which, being an antioxidant, will protect the body from damaged and oxidized omega-3 fatty acids. Moreover, such properties as reducing insulin resistance, activating lipolysis and reducing lipogenesis, as well as improving the permeability of cell membranes and accelerating metabolic processes will contribute to more effective weight loss due to the fat component. With increased physical activity, the need for fat increases to 100-140 g/day, depending on the type of training, but we try to maintain the same fat profile. And the anti-inflammatory properties of omega-3 will allow the body to recover more effectively after training and allow you to train more often. Omega-3s partially contribute to the healing of joints and ligaments, relieve pain from injuries, damage and joint diseases, and moderately improve mobility.But when including any source of acids in your diet, you should not forget about the basic rules of healthy eating: rationality, moderation, variety. Only optimal correspondence of calorie content to individual needs, as well as an adapted ratio of proteins, fats, carbohydrates, vitamins, microelements and other substances in the diet will bring maximum benefit.Where are Omega-3 and Omega-6 found?
| Fats and oils, 100 g | Omega-6, g | Omega-3, g | Omega-3: Omega-6 |
| Coconut oil | no Omega-3 |
||
| Macadamia oil | no Omega-3 |
||
| Cocoa butter | |||
| Kuban sunflower oil (oleic acid content 70% and above) | |||
| Palm oil | |||
| Oil hazelnut | no Omega-3 |
||
| Avocado oil | |||
| Flaxseed oil | |||
| Rapeseed oil | |||
| Saffron oil ( high content oleic acid) | no Omega-3 |
||
| Mustard oil | |||
| Almond oil | no Omega-3 |
||
| Peanut butter | no Omega-3 |
||
| Rice bran oil | |||
| Sesame oil | |||
| Soybean oil | |||
| Cottonseed oil | |||
| Walnut oil | |||
| Corn oil | |||
| Wheat germ oil | |||
| Sunflower oil(regular) | no Omega-3 |
||
| Oil grape seed | |||
| Saffron oil (regular) | no Omega-3 |
Omega-3 and Omega-6 content in nuts and seeds
| Product (portion 28g) | Omega-3 | Omega-6 | Omega-3: Omega-6 |
| no Omega-3 |
|||
| Walnuts | |||
| Flax seedsChia seeds | 1.84.9 | 0.41.6 | 1: 0.221: 0.33 |
| Pecans | |||
| Pistachios | |||
| Pumpkin seeds Sunflower seeds | 0.10 | 5.410.4 | 1: 54no Omega-3 |
Omega-3 and Omega-6 content in seafood
| Fish (serving 100 g) | Amount of Omega-3 fatty acids (g) | Amount of Omega-6 fatty acids (g) | Omega-3: Omega-6 |
| Caviar black and red | |||
| Fresh Atlantic mackerel | |||
| Atlantic sea salmon | |||
| Farmed Atlantic salmon | |||
| Fresh Pacific herring | |||
| Fresh tuna | 1: 0,006 – 1: 0,40 |
||
| Pacific mackerel fresh | |||
| Atlantic sardines | |||
| Canned salmon | |||
| Fresh trout | |||
| Fresh halibut | |||
| Fresh conger eel | |||
| Shrimps | |||
| Scallop | |||
| Pacific cod | |||
You can satisfy the need for these substances by including in your diet the following products - alpha-linolenic acid (ALA): flaxseed butter, pumpkin seed oil, rapeseed oil, mustard oil, walnut oil; flaxseeds, pumpkin seeds, walnuts, soybeans, beans, dark green leafy vegetables and sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA): fatty fish: herring, mackerel, sardines, halibut, etc. sea-caught or dietary supplements containing “omega-3” (like fish oil and many others). Encapsulated dietary supplements have a number of advantages over oils, which easily oxidize and are damaged by oxygen, air and sunlight, losing their positive properties and acquiring negative ones.
The human body can synthesize most the fats he 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 for hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammatory processes. Omega-3 fats help transmit nerve impulses and are essential for normal functioning 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 common among plant omega 3 fatty acid 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 - oh harms 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 chemicals (TNFalpha, IL-8, leukotrienes B4, and thromboxane B2) in the blood.
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.
Omega-3 fatty acids are essential substances for the normal functioning of human organ systems. They are almost never produced in the body and must be supplied with food. PUFAs are mainly found in vegetable oils and fish oils. These foods should be consumed even during weight loss and dieting, not to mention conditions such as pregnancy or intense physical exercise. Why are Omega acids needed? A deficiency of these compounds causes the development of many pathologies and diseases.
Omega fatty acids are essential for the normal functioning of the body
Omega-3 includes 11 fatty acids. They are called unsaturated because in the long chain of the molecule there are double bonds between some carbon atoms. The three most valuable fatty acids are Omega-3: alpha-linolenic, eicosapentaenoic and docosohexaenoic. What are these acids for? About this in the article.
Alpha-linolenic
What is alpha-linolenic acid (ALA)? It is a polyunsaturated fatty acid and is a precursor to other polyunsaturated fatty acids. When it enters the body, it quickly turns into eicosapentaenoic acid (EPA), which has more important for metabolism. In addition, it takes part in the formation of docosohexaenoic fatty acid (DHA) and prostaglandins. It must be taken into account that the conversion of ALA to docosohexaenoic or eicosapentaenoic acid occurs with great difficulty in some groups of people. Among them:
- newborns;
- children with diathesis;
- adults with atopic dermatitis;
- aged people;
- diabetics;
- alcohol abusers;
- during the recovery period after a viral infection.
What are the benefits of Omega-3 fatty acid ALA? It performs the following functions in the body:
- promotes proper development of the fetus;
Omega-3s play an important role in fetal brain development
- regulates arterial pressure, used for cholesterol;
- retains moisture in epidermal cells and hair;
- responsible for the transmission of nerve impulses and brain activity;
- helps fight stress and much more.
Alpha-linolenic acid is responsible for human organs such as the brain, epidermis, ovaries and prostate, kidneys and retina.
A deficiency of alpha-linolenic acid leads to weakness and loss of coordination. At the same time, the ability to learn decreases, blood pressure increases, visual disturbances and changes in mood occur. ALA deficiency results in dry skin and a tingling or numb feeling in the hands and feet. Due to its chronic deficiency, thrombosis and cardiac dysfunction can occur.
What foods contain Omega3 alpha-linolenic acid? There is a lot of it in plant seed oils: flax, pumpkin, rapeseed, Walnut. It is also present in the seeds themselves. In addition, ALA is found in beans, soybeans and leafy vegetables that are dark green in color. The recommended daily dosage is 2 g. This amount of acid is contained in 25 g of rapeseed oil.
Eicosapentaenoic acid
Eicosapentaenoic fatty acid (EPA) also belongs to the Omega-3 group. It is conditionally replaceable, as it is synthesized in small quantities from alpha-linolenic or docosohexaenoic acid. In the latter case, synthesis occurs in the case emergency, since this process requires a sufficient amount of energy.
EPA deficiency often occurs in newborns (especially premature babies) due to insufficient development of the enzymatic system and the inability to obtain EPA from alpha-linolenic acid. The same thing happens with skin diseases: the enzyme responsible for its synthesis works ineffectively or does not participate in the reaction at all.
Omega-3 PUFAs are essential fatty acids
Omega-3 polyunsaturated fatty acid eicosapentaenoic acid performs the following functions in the body:
- necessary for lowering cholesterol;
- normalizes the process of lipid transfer in the bloodstream;
- promotes better absorption fat-soluble vitamins in the gastrointestinal tract (gastrointestinal tract);
- takes part in the synthesis of hormones;
- included in cell membrane;
- suppresses autoimmune reactions;
- activates the immune system;
- regulates water balance;
- supports joint mobility;
- controls the level of fats in the blood and others.
This unsaturated Omega-3 fatty acid controls the brain, eggs and sperm, and the retina.
EPA deficiency manifests itself as symptoms:
- increased fluid content in the body, swelling;
- dry skin;
- susceptibility to infectious diseases;
- vision problems;
- states of inflammation;
- feeling of "goosebumps" all over the body;
- slow growth in children;
- high triglyceride levels;
- hypertension;
- difficulty losing weight;
- deterioration of attention and memory.
Omega-3 deficiency negatively affects all higher mental functions
Omega-3 fatty acids contain large amounts of eicosapentaenoic acid sea fish: herring, halibut, salmon, mackerel, sardines. In addition, high EPA content is noted in cod liver. Most EPA is found in fresh fish; during the process of freezing and subsequent thawing, its amount decreases. Omega-3 PUFAs can be oxidized in the body, so it is recommended to take them simultaneously with vitamin E, which is a powerful antioxidant. Optimal daily requirement person in EPA is 2 g.
Docosohexaenoic
The third acid related to Omega-3 polyunsaturated fatty acids is docosohexaenoic acid (DHA). It is a component of lipids in most body tissues. It is a conditionally essential acid, just like EPA. It comes from food and is formed in small quantities in the body from alpha-linolenic acid. DHA itself is a precursor for EPA and prostaglandins. In people who have diabetes, the conversion of alpha-linolenic acid to docosahexaenoic acid is not possible, so they need to take an additional 0.3 g of DHA per day.
The main functions that docosohexaenoic acid performs in the body are:
- prevents fat deposits;
- helps prevent cancer;
- suppresses inflammatory processes;
- strengthens cell membranes;
- normalizes brain processes;
- maintains healthy rheological properties of blood;
- eliminates depression;
- increases immunity;
Omega-3s help strengthen the immune system
- improves skin condition;
- prevents allergies;
- supports heart function;
- normalizes lipid composition.
In the body, DHA is responsible for nervous system, brain, sperm composition and retina. This is why depression develops when it is deficient. premature aging And inflammatory diseases joints. In addition, a lack of docosohexaenoic acid leads to atherosclerosis, strokes and heart attacks. Miscarriage and toxicosis, as well as increased activity in children in combination with low level learning disabilities are also associated with a lack of this connection.
The source of Omega-3 fatty acid - docosahexaenoic acid - is the same products as EPA. Optimal daily norm consumption is considered 0.3 g.
How much Omega-3 is required per day?
The daily requirement for Omega-3 fatty acids varies depending on gender and age. So, men need about 2 grams of unsaturated fatty acids per day. At high cholesterol and to prevent various metabolic disorders, approximately 1-1.5 g is enough for women. To promote proper development, improve academic performance and prevent diseases in children, 1 g of Omega-3 taken per day will be enough.
People involved in sports, physically active or those engaged in heavy physical labor need to consume approximately 5-6 grams of polyunsaturated fatty acids per day.
During pregnancy, the need for these compounds also increases. For proper development The fetus requires a daily intake of 1.5 to 2.5 grams of Omega-3.
Omega-3 needs vary individually
Harm and contraindications of Omega-3
Despite the enormous benefits of Omega-3 for human health, acids should only be taken in the appropriate dosage. In addition, experts recommend conducting Omega-3 treatment courses with mandatory breaks. Constantly consuming additional amounts of them can reduce blood viscosity, which will cause heavy bleeding(for example, during menstruation or cuts).
Omega-3 consumption can provoke allergic reactions in people with hypersensitivity. Those who have liver problems should take medications containing these compounds with caution.
How to take Omega-3
For Omega-3s to be beneficial, it is important to take them correctly. For drugs available in pharmacies or stores sports nutrition Instructions for use are usually included. Manufacturers include different amounts of fatty acids in capsules. unsaturated acids therefore, depending on the product indicated optimal dosage will be different from others. However, there are also general rules taking Omega-3.
Omega-3 should be taken after meals, approximately 20-30 minutes later. It is necessary to drink the drug with a large volume of plain water. The frequency of taking fatty acids for treatment is 3 times a day, that is daily dose should be divided into three times. If Omega is used as prophylactic, then one dose per day is enough; wherein daily dosage reduced by 2-3 times. The course can last up to 3 months.
In this article you will learn everything you need to know about Omega 3 polyunsaturated fatty acids and the foods that contain them.
What fats are needed?
Dietary fats are formed 90% from fatty acids. Which were divided into three groups and called: saturated (SFA), monounsaturated (MUFA) and polyunsaturated (PUFA). The latter fatty acids, called “healthy” (omega 3 PUFAs), are of particular value.
What is the daily requirement for omega-3 fatty acids?
It was previously noted that all fatty acids are divided into three groups. In the diet, it is recommended to follow the following ratio of fatty acids of these groups: 10% PUFA, 30% SFA and 60% MUFA.
It is important to know
The Russian Ministry of Health recommends 1g omega 3 per day for adequate consumption. The FDA (US Department of Health) recommended in 2000 to take no more than 3g per day of EPA and DHA and no more than 2g of dietary supplements containing these substances.
It is necessary to eat lipids of both animal and plant nature. The need for omega 3 fatty acids is 1-2 grams per day. She may be satisfied by taking one tablespoon of flax oil, a portion of Atlantic herring or seafood.
The body in some situations requires an increase in the content of daily ration omega 3 fatty acids: during pregnancy and lactation, with increased physical activity, with autoimmune diseases, with lesions of the pancreas ( diabetes mellitus), in childhood and old age.
It is important to know
There are omega-3 PUFA preparations that belong to the group biologically active additives, which should be taken only after consulting a specialist.
What foods contain Omega 3?
It has been proven that food products With high content Omega 3 fatty acids are plant lipids. Which are the richest in flax, sunflower and hemp oils. In addition to vegetable fats, omega 3 can be obtained by eating flaxseed, fatty fish, seafood, nuts, in particular walnuts, etc.
Below is a table that shows where omega 3 is found in foods and in what quantities.
Omega 3 in vegetable oils
Omega 3 in nuts
Omega 3 in seeds
Omega 3 in meat and animal products
Omega 3 in cereals
Omega 3 in dairy products
Omega 3 in fish and seafood
Omega 3 in vegetables and fruits
What are the benefits of omega 3 fatty acids?
- One of the essential functions of omega-3 PUFAs is to reduce the level of fatty acids, called “bad” ones, and generally regulate fat metabolism. What prevents the occurrence of such dangerous disease like atherosclerosis.
- Polyunsaturated fatty acids dissolve existing atherosclerosis plaques inner wall blood vessels, inhibiting further progress of this disease.
- Prevent platelet aggregation and improve general state blood.
- Just like all fats in general, omega-3 fatty acids are involved in the “construction” of cell membranes and ensure its integrity.
- Polyunsaturated fatty acids regulate the content of the famous “happiness hormone” - serotonin - in the brain. Thus they have an antidepressant effect.
- Participate in the creation of shells nerve fibers. Due to this, the processes of memorization, thinking, attention and coordination are carried out better.
- They have an anti-inflammatory effect.
How to detect omega 3 deficiency?
Yes, there are signs that may indicate that you have a deficiency of polyunsaturated fatty acids:
- The appearance of dryness and flaking of the skin;
- Deterioration visual function;
- General weakness, rapid fatigue;
- Increased hair loss;
- Weakening of nails;
- Frequent change moods, depressive state;
- Increased venous blood cholesterol levels (hypercholesterolemia).
The appearance of these symptoms is not direct evidence of a deficiency of omega-3 fatty acids in the food consumed.
Fats: should they be excluded from the diet?
It is important to know
Lipids, also known as fats, are involved in performing functions necessary for the normal life support of the body:
- Lipids supply greatest number energy as opposed to proteins and carbohydrates. Dissimilation of 1 g of fat provides 9 kcal of energy. When 1 g of protein or 1 g of carbohydrates breaks down, less energy is released - 4 kcal each. In the next article we have compiled a list.
- With the help of lipids, vitamins A, D, E, K are absorbed, the deficiency of which (hypovitaminosis or vitamin deficiency) is dangerous to health.
- On biological level fats are structural elements cell membranes. Therefore, lipid deficiency will lead to disruption of the structure of the cell membrane, consisting of a lipid bilayer, and ultimately to cell death.
- Cholesterol is an essential element of synthesis in the body steroid hormones: corticosteroids and sex hormones (androgens and estrogens). That is, cholesterol levels below normal can lead to serious hormonal imbalances.
Thus, we figured out how important it is to have omega 3 fats in our diet. In the next article we will look at how important it is to consume and how important the hemoglobin balance is.