What food contains omega 3. Omega fatty acids in food. What are the dangers of deficiency and excess

Having a high-quality and balanced diet can not only prevent many diseases, but also improve the quality of life. Thus, omega-3 fatty acids are a necessary component for the adequate functioning of all body systems, improving the functioning of internal organs and metabolic processes.

Role in the work of the human body

Omega-3 is a complex of unsaturated fatty acids, the main components of which are eicosapentaenoic, docosahexaenoic and alpha-linolenic acids. The importance of this complex is due to the fact that the human body is not able to synthesize its elements from simpler substances, and their intake directly from the food consumed is considered the most effective. The benefits of omega-3s for health and their importance for the development of the body have been known for a long time - since the 30s of the XX century, but in recent years this element has received special attention. The optimal daily dose for an adult is 250 mg. So, these fatty acids have an effect in the following aspects:

• at the stage of fetal formation, acids are necessary for the formation of the retina and brain;
• normalization of hormonal balance;
• a decrease in the level of blood clotting as a prevention of the appearance of blood clots;
• level down;
• expansion of blood vessels, which improves blood flow to all organs and tissues;
• reduced risk of development, stroke;
• participates in the metabolism taking place in the nervous system, contributing to the creation of the best conditions for the conduction of nerve impulses, and hence the normal functioning of the nervous system as a whole;
• regulation of serotonin metabolism;

Doctor's note: it is precisely due to the ability of omega-3 fatty acids to normalize the metabolism of serotonin, getting them in sufficient volume can minimize the risk of depressive conditions.

• increasing the adequacy of the immune defense response to provoking factors;
• due to the anti-inflammatory action of acids, omega-3 complexes are indicated for people with joint diseases accompanied by pain.

It is worth noting that people with diseases of the digestive system should treat products containing omega-3 with extreme caution. The fact is that all lipids are difficult to digest, and therefore their excessive consumption can become a direct cause of the development of an exacerbation of chronic diseases that already exist.

Fatty acids are simply necessary for the human body. If they are absent in the required volumes, then the corresponding symptoms develop (in particular, increased fatigue, brittle nails and hair, atypical dry skin, difficulty concentrating, the appearance of depression or pain in the articular elements).

What seafood contains the omega-3 complex?

Fatty sea fish and other seafood are one of the richest sources of fatty acids. But here it is worth understanding that only those fish that were grown in the sea and caught from it are of value.. Marine farm products cannot boast the desired fatty acid content. The difference lies in nutrition - marine life feeds on algae, not feed.

Do not think that omega-3 is something inaccessible, such substances are contained even in ordinary herring, which anyone can afford. So, consider the types of fish that are most rich in unsaturated fatty acids:

As for other seafood, they will also be useful. We are talking about shrimp, squid, oysters, etc.

Omega-3 fish and seafood gallery

Other sources of acids

Fatty acids should be ingested daily, but few people would agree to eat fish at such a frequency. But these substances are also found in other products of animal origin, so the diet can be diversified. We are talking about products such as eggs and beef. Here it is also worth noting the great influence of the conditions of detention and the type of feeding of animals. So, if the bird is rural and ate natural food, then from its eggs you can get about 2 dozen times more fatty acids than from the eggs of a bird grown in a poultry farm. The same can be said about cows - their meat is more valuable if they eat not only dry food, but also fresh grass.

Herbal Products

The advantage of plant sources of these acids is that they also contain vitamin E. Consider the main plant foods rich in omega-3s.

Doctor's opinion: plant food is less useful than animal food in terms of obtaining fatty acids, although it is much easier to digest. It is best to use both sources, combining them. The recommended share of obtaining the complex from animal sources is 40%.

The leader in the content of these acids is flax seeds and oil from them. However, the oil should be used very carefully - it is subject to rapid oxidation, and even if the product is stored in the refrigerator, you can only benefit from it for some time immediately after production. It is also not worth heating such oil - this speeds up the oxidation processes, and many times over. When deciding to use such a source of omega-3, be sure to look at the expiration date on the bottle upon purchase (it is six months from the moment of extraction), and the container itself should not let in the sun's rays. Give preference to small volumes, as such a product is used faster and does not have time to lose its properties. After opening, you can store flaxseed oil for no more than a month in the refrigerator.

Also, stocks of fatty acids can be replenished with flax seeds, wheat or oat germs. But you will have to look for such products in special stores, and use them only fresh.

It is also worth paying attention to leafy plants - purslane (common in Greek cuisine), parsley, cilantro, dill. Legumes, especially red beans, are also considered essential sources of omega-3s.

How to keep the benefits when cooking?

To get the most benefit from seafood, eat it marinated, lightly salted, or even raw. During frying and other heat treatment, a significant proportion of fatty acids are destroyed, which significantly reduces the benefits of the product. It is very important to use fresh foods, as freezing reduces their benefits - omega-3 reserves are halved in a year. But canned fish remains just as healthy - vegetable oils protect such important acids from decomposition.

The rule regarding no frying and other thermal effects applies to other products with omega-3. Experts note their danger during high-temperature processing, especially in combination with long preliminary storage in the open air under the influence of sunlight. Under proper storage conditions (packages should be tightly closed, the place should be cool and protected from the sun), there is practically no risk of rapid oxidation.

Features of use for children and pregnant women

During childbearing, such acids are necessary both for the mother herself and for the development of the fetus. Every day, the mother's body gives about two and a half grams of omega-3 for the baby, so you need to carefully monitor its sufficiency. The doctor will be able to adjust the nutrition system and, if necessary, prescribe nutritional supplements. In an effort to get omega-3s, it is best for pregnant women to avoid fish that are high in mercury (eg, swordfish, king mackerel).

As for children, before the age of 7 years, the intake of omega-3 should be under strict control in order to prevent overdose.

The intake of omega-3 from food is simply necessary for the body. You can get substances from ordinary foods by correctly compiling and thinking through your diet.

In case of impaired concentration of attention, the manifestation of chronic depressive conditions, deterioration of the skin, hair and nails, one can raise the question of a deficiency in the body of omega-3. Polyunsaturated fatty acids are the main building material for cells of various levels. The 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-3s.

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 most of all products of animal and vegetable origin. Most fatty acids are found in marine fish. At the same time, it should be borne in mind that a high content of omega-3 is typical only for fish caught directly in the sea, growing in the natural environment.

Omega 3 in fish

Table 1. PUFA content per 100 g of product

Omega-3 is found in chicken eggs

Omega-3 in plant products

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

Flax seeds, as a source of omega-3, are used in the treatment of diseases of the respiratory system and disorders of the gastrointestinal tract. Also, flax seed is introduced into the diet for oncological diseases of the mammary glands, arthritis, and diabetes.

The richest in omega-3 flax seeds

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

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

Proper nutrition with omega 3

Foods that are minimally processed contain many useful substances. The least heat treatment guarantees the greatest preservation of trace elements. The omega-3 content requires proper consumption.

Rapeseed oil contains omega 3

• Varieties of vegetable oil are consumed as dressing for salads. It is best to use rapeseed or linseed oil. In their absence, preference should be given to olive. When used to fry foods, fatty acids are destroyed. Store oil in a dark place without access to sunlight.
• Flax seeds are added to salads or seasoned with ready-made fish or meat dishes. It is also recommended to use 1 tbsp. seeds on an empty stomach to make up 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 boiled fish is most useful.
• For cooking, gentle heat treatment modes are used. Deep frying deprives the original product of all useful substances.

To replenish omega-3 reserves, it is enough to consume foods fortified with PUFAs. To do this, enter into the diet:

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

Walnut contains omega 3

The organization of high-quality and healthy nutrition can saturate the body with the necessary dose of polyunsaturated fatty acids. Mediterranean diet, which is based on omega-containing foods that make the skin more toned and elastic. PUFAs will give a charge of vivacity and energy, which is necessary for strength and cardio training.

Being healthy is simple, because nature has given everything that is needed for our body, you just need to optimize your diet and include foods rich in vitamins and healthy fats.

Many people have probably heard about the benefits of omega-3s, very important nutrients. Basically, these unsaturated fats are considered essential for cardiovascular health. They are also important for the normal functioning of the brain and healthy growth and development of the body.

Not getting enough of them daily and in sufficient quantities, you risk facing the problem of premature aging and become susceptible to disease. The human body is able to synthesize most fats, but not in the case of omega-3 fatty acids. These essential fatty acids can only be obtained daily through food.

In simple terms, these beneficial nutrients are just as essential to us as vitamins. Of course, there are various special supplements that can be purchased at the pharmacy. But it's still better to just include certain foods rich in them in your daily diet. Moreover, they are presented in a wide variety and you can choose exactly the right ones for yourself.

Table and list of foods rich in omega 3 fatty acids

This table lists food sources (including plant sources) that are high in omega-3 fatty acids.

Now let's take a closer look at each of these products.

Salmon

Salmon is one of the richest sources of omega-3 and omega-6 fatty acids. No wonder it is classified as a superfood, and all thanks to the record content of nutrients and nutrients. There are two important types of fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both of these acids are found in this fish. Many health experts recommend including wild salmon in your diet at least a few times a week.

Walnuts

Walnuts are also a good source of healthy fats. They help to satisfy hunger in the intervals between meals and provide energy throughout the day. They also contain copper, manganese and vitamin E. Walnuts are fairly easy to incorporate into your diet - add them to your favorite baked dishes, sprinkle them on salads, cereals and various desserts.

Flax seeds

These tiny seeds, in addition to omega-3s, are also high in fiber, vitamin E, magnesium, calcium, iron, magnesium, vitamins A, B12, B6, C and D. Just imagine how many nutrients you get from just one product! Add them to a blender when making smoothies, sprinkle them on main dishes, soups, homemade breads and yogurt.

Spinach

Spinach is rich in iron, protein, fiber, potassium and other important minerals. Many do not even know, but they also contain unsaturated fatty acids. Yes, yes, plants also provide us with omega 3.

Spinach is often promoted as one of the healthiest foods because it helps prevent cancer and heart disease.

By the way, it is often used to make delicious green smoothies.

chia seeds

Chia seeds, like flaxseeds, provide plenty of them. These tiny grains were used by the ancient Aztecs as their main source of energy for hundreds of years. Unlike other seeds, they do not need to be crushed to absorb nutrients. In general, chia is recommended to consume 1-2 tablespoons every day.

oysters

Oysters, like most shellfish, are one of the most nutritious foods you can find. 100 grams of oysters contain about 600% of the recommended amount of zinc, 200% of copper and 300% of vitamin B 12. They are also rich in omega-3 (6 oysters contain about 565 mg). In addition, they are low in calories and low in fat and high in protein, so they can be a nice addition to the diet.

Cauliflower

Cauliflower is also rich in healthy fatty acids, making it the best leafy vegetable for heart health. Other than that, this cabbage is rich in nutrients like potassium, magnesium, and niacin. To retain these nutrients, cauliflower should be steamed for no more than 5-6 minutes and topped with lemon juice or extra virgin olive oil.

Tofu

Tofu, similar to soft cheese, has long been considered a staple protein source for vegetarians. But in addition to protein, this plant-based product also contains omega-3 fatty acids (half a cup of tofu contains 2.1 g). Tofu in our country is not yet as common as in Asia and Europe, but still it is worth paying attention to.

Wild rice

There are many reasons to use such an unusual product for us. For example, in Asian countries, it is associated with longevity, because it contains a large amount of antioxidants that are not found in any other cereals. A cup of cooked wild rice contains 156 grams of omega-3 fatty acids. By comparison, a cup of cooked white rice is only 21g. Incidentally, wild rice has a slightly nutty flavor and chewier texture.

Mustard oil

Mustard oil is no less valuable than other well-known oils. Its uniqueness lies in the fact that it harmoniously combines polyunsaturated fatty acids and at the same time it is low in saturated fats. This oil reduces the level of "bad" cholesterol, respectively, reduces the risk of atherosclerosis and improves the condition of blood vessels.

Tuna

Tuna is another source of omega substances (linoleic, eixapentinoic and docosaexinoic fatty acids). If you eat canned tuna at least once a week, you can prevent heart disease, cancer, eliminate arthritic pain and lose weight (with proper nutrition for a week). In general, a tuna diet is of great benefit to the body.

sardines

Due to the high content of fatty acids, this fish always guards our health, as it reduces the likelihood of thrombosis, the development of atherosclerosis, protects blood vessels and the heart. Sardine meat has good taste and is used to prepare broths, fried and stewed dishes. This fish is especially useful when boiled, since during cooking all the useful substances contained in it are not lost in full (including coenzyme Q10)

Beans

Beans are an excellent and healthy side dish for various dishes because they have a low glycemic index and provide dietary fiber, which means they help digestion.

Beans have long been used by diabetics due to the fact that they are well digested by the body and stabilize blood sugar levels.

And most importantly, it does not contain cholesterol and is not overloaded with fats.

Basil

Another plant-based source of omega 3, basil is also packed with antioxidants and is known for its anti-aging properties. Such foods, which contain antioxidants, fight free radicals and oxidative stress, which can lead to premature aging.

Red caviar

This exquisite delicacy and the most valuable product also contains a lot of polyunsaturated fatty acids. For example, as nutritionists say, you can take omega 3 supplements on a regular basis for several months, or you can eat 2-3 small sandwiches with red caviar every day and the biological result will be absolutely identical.

Dear friends, the secret to health and longevity often lies in what we eat. Therefore, eat foods with omega 3 and your body will begin to work much better and more smoothly. You will notice how the quality of the skin will improve significantly, the tone of the body will increase, as well as the mood!

Omega-3 fatty acids are a set of substances vital for the human body that have similar biochemical properties. To date, this group includes more than 10 compounds with different chemical composition. However, three of them have the greatest impact on the functioning of the human body - docosahexaenoic, alpha-linolenic and eicosapentaenoic acids.

The influence of omega-3 polyunsaturated fatty acids (PUFAs) on the growth of organs and tissues of the human body was proven back in the 30s of the last century. However, a full understanding of the role of these compounds in maintaining the health and normal functioning of the body appeared only about two decades ago. It was also found that they are among the essential substances (the body cannot produce them on its own). For this reason, the stocks of compounds included in this group require regular replenishment from food sources.

The biological role of omega-3 fatty acids

The biological role of omega-3 PUFAs in the human body is difficult to overestimate. Substances belonging to this group have been proven to:

• significantly accelerate metabolic processes;
• are building material for the endocrine and nervous systems, the brain;
• take part in the formation of cell membranes;
• represent the basis of the energy reserves of the human body;
• prevent the occurrence and subsequent spread of foci of inflammation;
• contribute to lowering blood pressure, maintaining it at a normal level;
• prevent the occurrence of dermatological diseases;
• have antioxidant properties;
• improve the condition and appearance of hair, reduce their fragility, prevent their pathological loss;
• increase visual acuity, reduce the risk of developing ophthalmic diseases;
• promote the removal of excess cholesterol from the blood;
• reduce the risk of heart disease;
• maintain a normal concentration of sugar in the blood;
• give elasticity and firmness to the skin, even out its color;
• prevent the occurrence of joint diseases or significantly reduce their symptoms;
• help to cope with chronic fatigue syndrome, increase endurance, general tone, resistance to significant physical exertion and performance;
• increase the production of certain hormones;
• prevent the development of psycho-emotional failures, nervous disorders, help to avoid a sharp change in mood and prolonged depression;
• increase mental activity;
• play a decisive role in intrauterine development of the fetus.

Norms of consumption of omega-3 fatty acids

The daily need for omega-3 fatty acids is 1 g. At the same time, the indicated dose can increase up to 4 g per day in the frosty season, with prolonged depression, as well as with the development of a number of disorders in the body (Alzheimer's disease, hypertension, tumor neoplasms, hormonal disruptions, atherosclerosis, preinfarction conditions). In addition, the need for these compounds increases with high physical exertion.

What foods contain omega-3 fatty acids?

The richest sources of omega-3 fatty acids are seafood and fish. However, in this case, we are talking about the fish that was caught on the high seas. Fish products obtained from farms cannot boast of a sufficient content of compounds belonging to this group. Such a difference is based on the peculiarities of the diet of fish: the inhabitants of the deep sea do not eat compound feed.

Omega-3 fatty acids are also found in plant foods. In particular, flaxseed, walnuts, wheat and oat germs, beans and other vegetables, cereals, and greens have a high content of these substances. More detailed information on the content of compounds belonging to this group in foodstuffs is presented in the table.

In order to get the maximum benefit from the above foods, you need to eat them salted, pickled and, if possible, raw. During cooking, frying, baking, stewing and freezing, useful components are destroyed, and the nutritional value of ready meals is significantly reduced. At the same time, canned fish does not lose its properties: vegetable oils present in canned food protect fatty acids from destruction.

Omega-3 Fatty Acid Deficiency: Causes and Symptoms

The most common causes of omega-3 fatty acid deficiency are:

• illiterate approach to the diet, prolonged fasting;
• disorders in the digestive tract;
• adherence to excessively rigid diets;
• vegetarianism.

Signs that signal an insufficient content of these compounds in the tissues of the human body are recognized:

• constant feeling of thirst;
• dandruff;
• pathological fragility of hair, their increased loss;
• deterioration in appearance, brittle nails;
• the appearance of loose elements on the surface of the skin;
• drying and peeling of the skin, the appearance of itching;
• prolonged depression, apathy;
• stool disorders, manifested in the form of constipation;
• the appearance of pain in the joints, tendons and muscles;
• violation of the healing process of cuts, wounds;
• gradual increase in blood pressure;
• a noticeable deterioration in attention, memory, severe absent-mindedness;
• fatigue, deterioration in performance, constant feeling of weakness;
• a sharp decrease in immunity, high susceptibility to colds;
• disturbances in the work of the visual apparatus;
• a decrease in the rate of recovery of the body after active training and other physical exertion;
• delayed growth and mental development in infants and preschoolers.

With acute and prolonged deficiency of omega-3, the risk of developing neuropsychiatric diseases increases. Along with this, the likelihood of such consequences occurs only in cases where a person completely deprives himself of food containing fatty acids.

Excess omega-3 fatty acids and its consequences

An overdose of omega-3 fatty acids is rare. The main reason for the excessive accumulation of substances belonging to this group in the tissues of the human body is the uncontrolled intake of medications containing high concentrations of PUFAs.

An overdose of omega-3 fatty acids is just as harmful as a deficiency. Signs of the negative impact of these substances on the body are:

• loose stools, prolonged diarrhea;
• malfunctions of the digestive tract;
• decrease in blood clotting, manifested by prolonged bleeding even with minor cuts and wounds, internal bleeding (in the intestines, stomach), hemorrhages in the joints - hemarthroses;
• gradual decrease in pressure.

In most cases, correction of the dosage of medicines containing PUFAs, or their complete abolition, allows the body to normalize and get rid of all the negative signs of an overdose. However, in the absence of the expected effect of such actions, it is necessary to seek the advice of a doctor.

Min Nguyen works as a nutrition advocate for California-based digital company EatLove, which focuses on nutrition and health. He is a registered dietitian. She received her Master's degree in Dietetics from California State University, Los Angeles in 2015.

Number of sources used in this article: . You will find a list of them at the bottom of the page.

People often hear that they should eat more fish, but not everyone understands why this is necessary. One of the benefits of eating fish, especially certain types, is that fish is high in omega-3 fatty acids. These acids are essential for brain development and overall health, so if you know how to get more omega-3 fatty acids from fish, you can improve your diet. In this article, you will find information about why you should eat more of these acids, how to choose fish that contain omega-3 fatty acids, and how to get the most out of fish.

Steps

Fish selection

Learn about the human need for omega-3 fatty acids. In simple terms, omega-3 is a polyunsaturated fatty acid that the body needs for the functioning of many organs. It promotes brain development and function and has anti-inflammatory properties. It lubricates the arteries, rids them of internal plaque, and can also be used to treat and prevent various diseases, including heart disease, high blood pressure, cancer, diabetes, and arrhythmia.

Buy oily fish that are found in cold waters. The content of omega-3 acids in fish depends on the physiology of the species, its nutrition and the environment. Fish that eat algae (or any fish that can eat algae) store the docosahexaenoic acid they contain (one of the omega-3 fatty acids) in fat, and the fat is needed to keep the body warm in cold water. Thus, such fish will have the most useful fatty acids.

• All values ​​below were taken from this table and calculated for a serving of 170 grams. The table provides more examples.
• Wild salmon - 3.2 grams
• Anchovies - 3.4 grams
• Pacific sardines - 2.8 grams
• Pacific mackerel - 3.2 grams
• Atlantic mackerel - 2.0 grams
• White fish - 3.0 grams
• Common tuna - 2.8 grams
• Rainbow trout - 2.0 grams

1. Eat seafood. You should eat about 220-340 grams of foods containing omega-3 fatty acids per week. Seafood will allow you to consume more of this substance and diversify your diet. Depending on the person's need for calories, one serving can contain from 110 to 170 grams of fish or seafood.

   • The same table provides the following data:
   • Canned albacore tuna - 1.4 grams
   • Blue crab or king crab - 0.8 grams
   • Halibut - 1.0 grams
   • Shrimp or scallops - 0.6 grams
   • Sea bass or cod - 0.4 grams
   • Lobster - 0.2 grams

2. Know where the fish was raised and caught. A person is what he eats, and this is also true for fish. (Fish is where it lives.) Fish that live in clean, healthy water and are properly caught contain more omega-3 fatty acids and fewer unwanted substances like toxins. It also seems to many that such fish taste better, and this helps to eat more fish.

   • If possible, buy fish from places where you can be told where the fish was farmed and caught. It doesn't have to be a small specialty store - the supermarket clerk may also have the information.
   • Even if you don't care too much about the way the fish are caught, remember that properly caught fish are usually manually assessed for quality criteria.

3. Reduce your intake of mercury and other toxins. One of the main reasons to know about the origin of fish is that it allows you to assess the risk of consuming toxins. For example, polychlorinated biphenyl is an industrial pollutant that is considered a carcinogen. In large quantities, it is found in salmon, which is caught uncontrollably.

   How to Consume More Omega-3 Fatty Acids

   1. Build the right combination of omega-3 and omega-6 acids in the diet. Omega-6 is another type of polyunsaturated fatty acid found in corn, cottonseed oil, soybeans, safflower and sunflower. Studies have shown that reducing omega-6 intake combined with increasing omega-3 intake is beneficial for health.

      • A 1:1 ratio of omega-3 to omega-6 acids is considered ideal, but even a 2-4:1 ratio is better than what people usually eat.
      • To get closer to the recommended ratio, you should eat less fried fast food, potato chips, candy, donuts and other unhealthy foods.

   2. Cook fish properly. The first step is to choose the right fish, and then you need to cook it so that it retains omega-3 fatty acids without adding harmful fats or sodium (even if it tastes better).

      Try to eat more fish. Maybe you've never really liked fish, or you can't get your kids to eat fresh fish instead of nuggets. Get creative and add fish to your menu.

      Eat other foods that contain omega-3 acids. Fish contains docosahexaenoic and eicosapentaenoic acids, which are beneficial for health. The benefits of other sources of omega-3 fatty acids that include alanine are less clear, but they also exist. It is recommended to consume 2.2-4.4 grams of alanine with a diet of 2000 calories per day.

      Take omega-3 fatty acids in capsules. If you are unable to eat the right amount of foods high in these substances, if your health condition requires the use of these acids, if you are pregnant, or simply want to get more omega-3 fatty acids, consult your doctor about preparations.

   Warnings

   • If you decide to take capsules, first consult your doctor. Excessive consumption of capsules containing omega-3 fatty acids may increase the risk of bleeding.