Omega 3 content. Composition of vegetable oil. Fatty acid rating

Omega-3 polyunsaturated fatty acids are a unique source of vitality and beneficial substances for the body. It is Omega-3 that improves the health of the cardiovascular system and the brain. At present, nutritionists have recorded a lack of Omega-3 in the human diet, so today the essential acids of the Omega class are given increased attention in dietology: special balanced diets are created, appropriate medications and dietary supplements are produced.

Omega-3 Rich Foods

The approximate amount is indicated in 100 g of the product

General characteristics of Omega-3

Omega-3 polyunsaturated fatty acids are considered essential because the body is unable to synthesize them. Therefore, omega-containing products come to the aid of the body, which replenish the body's need for such substances.

The class of essential fatty acids (EFAs) Omega-3 includes substances such as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA).

These acids are of plant and animal origin. So ALA is found in flaxseed, hemp, pumpkin seeds, walnuts, and leafy vegetables. EPA and DHA are essential acids of animal origin. They are found in oily ocean fish, including salmon, sardines, and tuna.

In addition, the body can get Omega-3 from olive oil, avocados, various nuts and seeds. But the first source of Omega-3 in nutrition is still considered fish and seafood. The exception is fish grown in artificial reservoirs, and fed mainly on mixed fodder.

Daily requirement of the body for Omega-3

In a modern person, doctors have identified the following feature: an imbalance of Omega-3 and Omega-6 in the body is becoming massive. Moreover, most often there is an excess of SFA of the Omega-6 class with a significant lack of Omega-3. Ideally, the ratio of Omega 6 to Omega-3 in the body should be 2:1. Rapeseed oil has been recognized as one of the most harmonious products in terms of EFA balance.

The daily requirement for Omega-3 is 1 to 2.5 grams per day. It depends on the state of health of the body. For problems with the cardiovascular system, brain disorders (frequent depression, Alzheimer's disease), doctors usually recommend increasing omega-containing foods in the diet.

The body's daily need for Omega-3 can be replenished by adding 1 tbsp to food. a spoonful of rapeseed oil or a teaspoon of flaxseed. And you can eat 5-10 walnuts a day, or eat a small piece (about 100 grams) of freshly cooked salmon or sardines.

The need for Omega-3 increases with:

• the threat of a heart attack;
• hypertension;
• depression and Alzheimer's disease;
• oncological diseases;
• lack of hormones;
• during the cold season.

The need for Omega-3 is reduced:

• during the warm season;
• under reduced pressure;
• in the absence of the above diseases.

Absorption Omega-3

For the full assimilation of Omega-3, enzymes are needed that help the body make the most efficient use of the EFAs received from food. The necessary enzymes are passed to children with mother's milk, in an adult body they are produced independently. Omega-3 absorption takes place in the upper intestine.

When taken with food, about 25% of Omega-3 is lost, which is why many manufacturers produce fish oil in special capsules that begin to dissolve only in the small intestine. Thus, 100% assimilation of Omega-3s that have entered the body is achieved.

To maximize the absorption of Omega-3 from food, you must follow some rules for preparing and storing food.

Omega-3 is destroyed by oxygen, light and heat. Therefore, it is necessary to store vegetable oils and other omega-containing products in well-closed containers, preferably in the refrigerator. Deep-frying completely destroys the beneficial properties of unsaturated fatty acids, so only the most gentle cooking methods should be used to prepare foods containing them.

Useful properties of Omega-3 and its effect on the body

Acids are building blocks for the brain, nervous and endocrine systems. They participate in the construction of cell membranes, have an anti-inflammatory effect, reduce the risk of heart and vascular diseases, and regulate the concentration of sugar in the blood.

Interaction with essential elements

Omega-3 in the body interacts with vitamin D, goes well with vitamin A, affects the body in combination with Omega-6. It is well absorbed along with protein foods.

Omega-3 for beauty and health

Omega-3s make the skin more elastic and elastic, even out its color, moisturize. They are excellent prevention of rashes. In addition, Omega-3 speeds up the body's metabolism, which means it helps us stay slim and beautiful. Products containing Omega-3 are part of the Mediterranean diet, which not only allows you to fight extra pounds, but also tone up the nervous system, improving well-being and vitality of the body.

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 arrhythmias.

1. 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

2. 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

3. 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 unnecessary 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 really care about the way the fish are caught, remember that properly caught fish are usually manually assessed for quality criteria.

4. 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.

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 becoming 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 because they are easily 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!

In various dishes and dietary supplements, there are fatty acids that have a certain effect on the body. There are polyunsaturated compounds in plant and animal foods. Unsaturated fatty compounds are represented by three groups: omega-3, 6 and nine.

Omega-3 acids denote a number of chemical compounds, some of which cannot be formed in the body on their own. The daily requirement for these compounds is replenished by eating food. Rational intake of fats will help maintain a healthy state of the body.

The Health Benefits of Omega-3s Can't Be Overstated

Connection Features

There are mono- and polyunsaturated fatty acids. PUFAs are chemical compounds with a certain number of double bonds located after the carbon atom indicated by the number in their name (for example, 3, 6, 9, counting from the end of the molecule). These include omega 3 and omega 6 fatty acids. Omega 9 fatty acids are also polyunsaturated compounds.

Omega-3s are mainly 3 fatty acids: alpha-linolenic (ALA), docosahexaenoic (DHA), eicosapentaenoic (EPA). In general, there are various fatty acids in the omega 3, omega 6 groups, but some are more abundant than others. So, omega-3 is represented, for the most part, by alpha-linoleic acid. For 6 omega, the presence of linoleic is more characteristic.

Fish contains high amounts of DHA and EPA. Algae also contains large amounts of DHA. ALA is not synthesized in the body and its replenishment in the required amount should be carried out with the help of food or vitamin complexes. But when taking products and pharmacological preparations with ALA, the body synthesizes DHA and EPA.

Contraindications

Some foods can cause allergies. This applies to fish, mussels containing omega-3. Since ingredients rich in omega compounds are classified as high-calorie compounds, it is necessary to limit their consumption in case of obesity.

If overweight, some products containing PUFAs must be limited

This applies to the following food ingredients:

• Vegetable oil.
• Cod liver.
• Caviar is black.
• Nuts.

You can get compounds useful for the body not only in the process of eating various dishes.

The pharmaceutical industry offers a range of vitamins, biologically active complexes that contain omega 3 fatty acids. However, uncontrolled use, without first consulting a doctor, is not recommended.

The limitation is due to the fact that the preparations contain synthetic fats, and not natural ones. The effect of these compounds on the body may differ from those present in food.

Impact

Domestic and foreign scientists have confirmed that products with omega fatty acids have a positive effect on humans. Eating or supplementing with omega acids helps reduce the risk of cancer, pathologies of the heart and blood vessels, joints.

The presence of this element in the child's diet is especially important. Meals containing omega fatty acids affect growth, mental development, and improve brain activity and performance. Since omega-3 acids are present in large quantities in the brain, their deficiency is reflected in cognitive skills and behavioral responses. Women whose fat intake was limited during pregnancy pose a risk of visual and nervous system pathologies in the fetus. The intake of healthy fats also reduces the level of toxicosis of the body, reduces the risk of preterm birth and contributes to a good pregnancy.

Polyunsaturated fatty acids play an important role in the formation of almost all organs of the fetus

The purpose of taking omega-3 acids can also be prevention:

• Pathologies of the heart and blood vessels, hematopoietic defects: arrhythmia, stroke, heart attack, hypertension, pathology of the blood coagulation system (increased coagulation).
• Hypercholesterolemia.
• Diabetes.
• Diseases of the nervous system and mental defects (Alzheimer's disease, Parkinson's disease, multiple sclerosis, depression, including after childbirth).
• Pathologies of the joints (rheumatoid arthritis, osteoprosis).

Sufficient intake of fatty acids can prevent the development of benign and malignant tumors, inflammation of the digestive organs and favors the metabolism of some of the vitamins. Reception of fats in the required amount can improve regenerative processes. Wound healing is accelerated. The processes of skin renewal are carried out faster. The condition of hair and nails also changes for the better. The use of food or bioactive supplements has a general strengthening effect on the immune system.

What products can be found

These polyunsaturated compounds are present in both plant and animal ingredients.

Herbal food:

• Oils: linseed, rapeseed, soybean, olive, wheat germ.
• Seed: flax, pumpkin.
• Nuts: walnuts, pine nuts, almonds, pistachios, macadamia.
• Vegetables: pumpkin, soybeans, broccoli, cauliflower and Brussels sprouts.
• Fruit: avocado.

In such greens as spinach, dill, parsley, purslane, cilantro, fatty compounds are also present. Soy milk and porridge based on flax seeds also have the necessary amount of useful acids.

Polyunsaturated compounds are also present in animal products:

• In fish: mackerel, sardine, herring ivasi, salmon and others.
• Seafood: mussels, squid, shrimp, crab, cod liver and others.
• Cheese: Camembert.
• eggs.

Table. Comparative analysis of food ingredients with the highest presence of omega-3 fatty acids per 100 grams.

As can be seen from the table, food rich in omega compounds is more present in plant products or in synthesized (fish oil). Which food product to choose should be decided by each individual, based on taste preferences and needs. In the presence of somatic diseases, it is necessary to consult on nutrition with your doctor.

Omega-3 Dosage Depends on Age, Gender and Health

There are certain recommendations for taking synthesized fish oil. One capsule contains 0.18 mg EPA, 0.12 DHA. Children under the age of majority can take 1 capsule per day. It is desirable to avoid taking fish with the possible presence of mercury inside. This applies to sharks, swordfish, royal moquel, tile. There are polyunsaturated compounds in the composition of milk mixtures, so the use must be regulated with specialists.

Fish products should be eaten at least 1-2 times a week. In the presence of heart disease (ischemia), the doctor may prescribe the use of 1 gram per day of fish oil for 2-3 weeks. Only with the consent of doctors, adults can take up to three grams per day of fish oil capsules.

Since fish may also contain harmful substances, in addition to useful omega 3, 9 and other compounds, they should be taken in rational dosages.

Women during pregnancy and lactation can take no more than 180-200 grams of fish per week. For toddlers, 60 grams per week of fish products is recommended.

Omega-3 fatty acids are necessary for the body for the proper functioning of the central and peripheral nervous systems, for the normal functioning of the heart. In addition, they are included in the structure of cell membranes.

Scientists have noticed that the inhabitants of the Far North rarely suffer from atherosclerosis, heart disease. As it turned out - due to the fact that their cholesterol levels are rarely above normal. The researchers concluded that this is due to the large amount of fish oil that the Eskimos eat. It turns out that the omega-3 fatty acids contained in it have the ability to lower triglycerides and cholesterol levels. Polyunsaturated fatty acids (PFA), which belong to the omega-3 group, do not have the property to be produced by the body, therefore they enter it only from the outside.

What are omega-3 fatty acids for?

Omega-3 fatty acids provide bioregulatory effect on the body, contribute to the production of biologically active eicosanoids (tissue hormones) involved in all biochemical processes in cells.

Omega-3 fatty acids are structural units of cell membranes (brain, organs of vision, genitals).

Note:if necessary, fatty acids can be broken down with the release of energy. That is why they are deposited in the reserve, they are the energy depot of the body.

These acids regulate blood clotting, reduce the level, especially low-density lipoprotein, a fraction that is important in the development of atherosclerotic plaques on the walls of blood vessels.

Acting on cardiovascular system, omega-3 cause the expansion of the lumen of blood vessels, getting into the cells of the heart, improve the contractile function of the myocardium. Thus, the risk of myocardial infarction, cerebral stroke, and atherosclerosis of blood vessels is reduced.

AT nervous system omega-3 helps to normalize the transmission of impulses, and also regulates the metabolism of the hormone - serotonin, which plays an important role in a stable state of the psyche, reducing the possibility of development.

Green plants. Among this group of omega-3 sources are - curly parsley, fragrant dill (garden), .

From leafy stands out in the first place garden purslane- popular in the cuisines of Mediterranean climates. This plant is added to salads. We have it growing in the south as a weed plant. In the gardens does not require any special care, very unpretentious. Serves as an excellent natural food for poultry, which willingly eats it.

• flax seeds - 23 g per 1 kg;
• walnuts - up to 7 g per 1 kg;
• beans, beans, soybeans, oat sprouts - up to 1.5 g per 1 kg;
• wheat sprouts - up to 0.7 g per 1 kg.

Hummus – a kind of puree made from chickpeas (mutton peas) and tahini (sesame paste). Garlic, lemon and olive oil are added to this dish.

Available at health food stores seeds(Spanish sage). The grains of this culture have been known for a long time. In addition to omega-3 acids, they contain lignans, specific antioxidants that have an anticarcinogenic effect and the properties of estrogen hormones. They can be added to different products, as well as used in food oil.

Omega-3 food supplements

In the absence of access to natural sources of omega-3, or for some other reason, omega-3 nutritional supplements available in capsule form can be used.

Fish oil and flax oil are also available in capsules. Separate preparations of EPA and DHA acids have also been created.

It is especially convenient to take these dosage forms for patients with moderate and severe stages of diseases (myocardial infarction, stroke, severe stages of hypertension).

Taking capsules can simplify the task of treatment in cases of connective tissue diseases of an autoimmune nature - systemic lupus erythematosus, rheumatoid arthritis, scleroderma, etc.