Foods with omega 3 fatty acids. Composition of vegetable oil. Fatty acid rating

Omega-3 is a group (PUFAs) that protect cell membranes and internal organs of a person from destruction. Without these compounds, the full functioning of the nervous, immune and cardiovascular systems, adequate synthesis of tissue hormones, prostaglandins, and proper metabolism of essential substances are impossible. In addition, they suppress inflammatory processes, improve the condition of the joints, fight emotional disorders, and chronic fatigue syndrome.

Let's take a closer look at what omega-3 acids are and what they contain.

General information

Omega-3 lipids are classified as essential, since the human body does not synthesize them on its own. Therefore, they must be regularly supplied with food.

The main representatives of omega-3 fatty acids

Docosahexaenoic acid (DHA). It is part of the gray matter of the brain, cell membranes, retina, sperm, testicles. In addition, DHA plays a primary role in the formation of the nervous system of an infant.

Eicosapentaenoic acid (EPA). Stimulates the regeneration of cell membranes, normalizes the mechanisms of lipid transport through the bloodstream, activates the immune system, improves the absorption of fats in the digestive tract, increases the body's antioxidant functions.

Alpha-linolenic acid (ALA). Fats of this type help in the fight against stress, bad cholesterol, high blood pressure, problems with the skin, hair, nails (dryness, seborrhea, stratification). In addition, they are a building substrate for the synthesis of eicosapentaenoic and docosahexaenoic fatty acids.

The lipids EPA and DHA are found in the tissues of marine life. They are the most beneficial for the human body, since they do not require many enzymes for their absorption, unlike plant foods enriched with ALA.

Beneficial features

Polyunsaturated omega-3 triglycerides are the most important nutrients for humans, as they perform bioregulatory, structural, energy and storage functions.

Beneficial features:

1. Potentiate the synthesis of tissue hormones (eicosanoids) involved in all biochemical reactions in the cell.
2. Reduce the concentration of "bad" cholesterol, including low density lipoproteins. As a result, the risk of developing vascular atherosclerosis, myocardial infarction, and cerebral stroke decreases.
3. Participate in the formation of male germ cells (spermatozoa), membranes of brain neurons, retinal membranes.
4. Regulate the synthesis of hormones and steroids, including testosterone.
5. Participate in the transport of oxygen to tissues.
6. Improve the contractile function of the heart muscle.
7. They regulate the metabolism of the hormone of joy (serotonin), reduce psycho-emotional stress, and prevent the risk of developing depression.
8. Maintain the elasticity of the joints, reduce the intensity of pain in arthritis or arthrosis.
9. Increase insulin sensitivity (by slowing down the progression of the lump through the intestinal tract).
10. Reduce inflammation in the body, preventing the development of allergic reactions and autoimmune diseases.
11. Increase the cognitive functions of the brain (memory, attention, learning).
12. Suppress excessive appetite.
13. Improve the functional state of the dermis.
14. Increase the immune status of the body.
15. Potentiate the growth of lean muscle mass, accelerate the "care" of the fat layer.
16. Increase neuro-muscular function, endurance, general muscle tone.
17. Suppress the synthesis of cortisol (stress hormone).

In addition, fish oil contains, which improve the condition of the skin, support vision, reduce nervous excitability, improve the elasticity of cell membranes, and strengthen bone tissue.

daily requirement

The daily requirement for omega-3 acids is 1 - 2 grams, depending on gender, age, health status, region of residence. During pregnancy, menopause, bodybuilding, the daily rate rises to 2.5 - 3 grams, and with reduced body weight up to 3 - 4 grams. The upper safe limit for the consumption of compounds is 8 grams.

In addition, the need for healthy fats increases with:

• depressive and autoimmune conditions (thyroiditis, lupus erythematosus, Alzheimer's disease);
• during the cold season;
• intensive sports;
• vascular atherosclerosis;
• oncological diseases;
• the threat of a heart attack or stroke;
• in childhood and old age.

For the treatment of functional disorders, 2-4 grams of omega-3 per day are used. At the same time, give preference to the use of concentrates of animal origin (EPA, DHA). The daily portion is divided into 3 doses.

Benefit and harm

For the full functioning of the body, it is important to consume at least 0.65 grams of omega per day. If the lipid norm per day is below the critical minimum, "fat" insufficiency develops.

Factors that provoke a lack of essential triglycerides in the body:

• prolonged fasting;
• unbalanced diet, including vegetarianism and a raw food diet;
• adherence to strict mono-diets;
• digestive tract dysfunction.

Omega-3 deficiency symptoms:

• constant thirst;
• dry skin;
• fragility of nails;
• hair loss;
• dandruff;
• prolonged depression, apathy;
• allergic skin rashes;
• violation of the chair, constipation;
• pain in joints, muscles, tendons;
• slow healing of wounds, abrasions, scratches;
• increased blood pressure;
• deterioration of memory, attention;
• fatigue, weakness, loss of working capacity;
• mental retardation (in infants and preschoolers);
• decreased immunity, frequent colds.

Remember, the lack of omega-3 in the body threatens with neuropsychiatric pathologies, autoimmune diseases, cardiovascular dysfunctions, and hormonal disorders.

However, despite the fact that an overdose of polyunsaturated lipids is extremely rare, uncontrolled intake of fats can be harmful to health.

Signs of an excess of PUFAs:

• prolonged diarrhea;
• low blood pressure;
• dysfunction of the digestive tract;
• decrease in blood clotting, and as a result, hemorrhages in the joints (hemarthrosis), internal and external bleeding.

Contraindications for taking substances:

• hypercalcemia;
• individual intolerance;
• hyperfunction of the thyroid gland;
• tuberculosis (in the active phase).

In addition, it is important to discuss the possibility of taking essential fats with oral anticoagulants or fibrates with your family doctor.

medical application

Given that omega-3 fats exhibit hypolipidemic, immunomodulatory, anticoagulant (blood thinning) and antihypertensive effects, they are successfully used in pharmacological practice.

Indications for use:

• obesity of any degree;
• chronic joint damage;
• hypertonic disease;
• diabetes;
• deficiency of body weight;
• hypercholesterolemia;
• vascular diseases of the brain;
• rheumatoid arthritis;
• allergic skin diseases (psoriasis, eczema);
• damage to the vessels of the extremities;
• autoimmune diseases (nephropathy, thyroiditis, lupus erythematosus);
• osteomyelitis;
• cardiovascular pathologies (arrhythmia, ischemia, myocardial infarction);
• depressive states;
• short bowel syndrome.

In addition, these lipids are used for the prevention of oncological neoplasms (in complex therapy).

How to take omega-3 (capsules)?

For the treatment of functional disorders, animal fats (DHA and EPA) are used. Therapeutic dosage of essential lipids is 2.5 - 3 grams per day. Fish oil capsules are taken immediately after meals, washed down with 100 milliliters of pure. The daily portion is divided into three equivalent doses.

Let's look at how to choose a high quality polyunsaturated fat concentrate.

Food biocomplexes with omega-3

The labels of lipid-containing preparations most often indicate the total amount of fish oil in the capsule. However, for the treatment of functional disorders, it is important to choose formulations that contain a high concentration of EPA and DHA.

1. Omega-3, Triple Strength (Solgar). The preparation contains a large portion of omega-3 fatty acids extracted from the muscles of cold-water fish species. The total amount of polyunsaturated lipids per capsule is 882 milligrams (504 milligrams EPA and 378 milligrams DHA).
2. Omega-800 (Madre Labs). Organic fish oil is available in soft gelatin capsules. The biocomplex includes: docosahexaenoic (320 milligrams) and eicosapentaenoic (480 milligrams) acids.
3. Ultra omega-3 (Now Foods). This product contains 750 milligrams of omega-3 triglycerides (500 milligrams EPA, 250 milligrams DHA). In addition, each capsule of the dietary supplement is enclosed in a special enteric coating (to prevent the appearance of an unpleasant aftertaste, belching, nausea).
4. Omega-3 (Natural Factors). The gelatin capsule contains 600 milligrams of polyunsaturated lipids (200 milligrams DHA, 400 milligrams EPA).

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

food sources

Considering that essential fats are not synthesized by the intestinal microflora, it is important to control the amount of their intake into the body on a daily basis.

Remember, omega-3 compounds are easily destroyed by the sun, oxygen, and high temperatures. Therefore, to fill the body's daily need for essential fats, it is advisable to use lightly salted, pickled fish, fresh vegetables and fruits, vegetable oil, and unroasted nuts.

To preserve nutrients, products containing unsaturated fatty acids are stored in a cool place in tightly sealed containers.

Omega-3 fatty acids play a primary role in the formation of the nervous, immune and hormonal systems of the child, as well as the correct ontogenesis of the brain, maintaining the functionality of the visual apparatus, and laying the molars. Interestingly, in the first year of life, the baby receives all essential nutrients, including triglycerides, together with mother's milk. However, in 90% of women during lactation there is an acute shortage of polyunsaturated fatty acids in the body. As a result, the child experiences lipid deficiency from an early age.

Symptoms of omega-3 deficiency in childhood:

• diathesis, atopic dermatitis (due to disruption of the immune system);
• decrease in cognitive abilities (success, concentration of attention, memory);
• hyperactivity;
• dry skin;
• allergic reactions;
• deterioration of vision.

Interestingly, the child's brain develops until the age of 14. Therefore, from the first year of life, it is important for children to consume at least 1 gram of omega-3 per day. To do this, the daily crumbs menu is enriched with fruits, vegetables, seafood, and linseed oil. In addition, the daily requirement for fats is replenished with fish oil concentrates. However, it is difficult for babies under three years old to swallow a large capsule. Therefore, the question arises: how to drink medicines? To solve these problems, manufacturers have created special mixtures produced in the form of syrups, sweets, chewing lozenges.

Popular children's complexes with omega-3:

1. "Omega-3 for children" from Oriflame (Wellness, Sweden). The composition of the drug includes fish oil, vitamin E, lemon oil, antioxidants. The drug is produced in the form of a syrup.
2. "Smart Omega-3 for children" (Delta Medical, Switzerland). The biocomplex contains fish oil, beeswax, vitamins A, C,. The composition is produced in capsules that can be chewed.
3. "Supradin Kids with Choline and Omega-3" (Bayer, Germany). The medicine includes: docosahexaenoic acid, nicotinamide, cholecalciferol, vitamins A, E,. The release form of the product is marmalade sweets.
4. "Multi-tabs Intello Kids with Omega-3" (Ferrosan, Denmark). The drug consists of: fish oil concentrate, including EPA and DHA, tocopherol, vitamin C. The children's composition is produced in the form of chewable capsules with blackcurrant flavor.
5. Pikovit Omega-3 (Krka, Slovenia). The multivitamin complex contains fish oil, B vitamins (thiamine, folic acid, pyridoxine, riboflavin, cyanocobalamin), retinol, tocopherol, cholecalciferol, dexpanthenol, ascorbic acid. The form of release of the additive is syrup.

Remember, the pediatrician determines the dosage and intake of fats based on the health of the baby.

Considering that PNS are “responsible” for metabolic processes in the body, the elasticity of cell membranes and the proper functioning of the brain, it is important for every woman to consume at least 1-1.5 grams of pure omega-3 per day. With the onset of pregnancy, the daily need for triglycerides increases by 2 times.

Consider the benefits of fish oil for women:

1. Reduces menstrual pain, reduces the number of "tides", improves mood on "critical days", has an anti-inflammatory effect.
2. Reduces anxiety, improves mood, increases the effectiveness of antidepressants.
3. It slows down sagging skin and the appearance of wrinkles.
4. Prevents the development of osteoporosis, especially during menopause.
5. Stabilizes "hormonal surges" in menopause.
6. Reduces, by 30%, the risk of developing seals in the mammary gland, as well as the likelihood of tumors and polyps in the colon (this effect does not apply to men).

In addition, fish oil is an indispensable nutritional factor during menopause. Given that menopause is accompanied by impaired mineral and fat metabolism, women over 55 develop vascular pathologies, including endothelial dysfunction. At the same time, the rheological parameters of the blood change, as a result of which its coagulability increases.

To prevent the development of thrombosis, cardiovascular pathologies, metabolic disorders, as well as alleviate the unpleasant symptoms of menopause (palpitations, hot flashes, night sweats), the daily diet is enriched with foods rich in essential fats or organic biocomplexes.

It is especially important to take preparations containing omega-3 for overweight women who are planning a pregnancy, are on a diet, and are prone to cardiovascular diseases.

Conclusion

So, omega-3 is a class of essential lipids that exhibit pronounced anti-inflammatory, anticoagulant, immunomodulatory, antioxidant and antilipid effects. Polyunsaturated lipids are not synthesized by the human body, so it is extremely important to get them from outside. To do this, the daily menu includes fatty sea fish or seafood, linseed oil, fresh herbs. In addition, 1 - 2 times a year you need to drink biocomplexes that contain "animals" omega-3 (EPA and DHA).

The optimal rate of fat intake is 1 gram per day. If dry skin, dandruff, acne, psoriasis or eczema are present, the daily dose of acids is increased to 2-3 grams.

Remember, before taking lipid concentrates, it is important to evaluate the benefits and harms of using them. People with congestive heart failure, hemorrhagic syndrome, unstable angina, seafood allergies should only take omega-3 supplements under medical supervision.

Omega-3 fatty acids are essential compounds for humans. But since the body does not produce them on its own, you need to know where the omega-3 fatty acid is found. In total there are 2 ways to get these compounds:

• some products;
• nutritional supplements.

Omega-3 fatty acids are excellent agents for the treatment and prevention of cardiovascular diseases, and they also improve the condition of hair and skin. In addition, omega-3s are excellent antioxidants. Their lack can provoke the appearance of serious health problems, for example, depression, psychosis, etc.

Where is the most Omega-3?

It is best to get nutrients and necessary compounds from food. Everyone knows about the content of omega-3 in fish. By the amount of this useful compound, it is salmon, herring, and other representatives of sea fish that occupy the first place. Omega-3 is preserved in canned food. In addition, the list of animal products that contain omega-3s includes: eggs and beef.

Among these products, it is necessary to highlight sesame seeds, just keep in mind that it is better to choose golden-colored seeds. It is recommended to grind them into a powder and add them as a seasoning to various dishes. In addition, omega-3 fatty acids are found in olive oil and nuts, such as almonds, walnuts, etc. Small amounts of these compounds are found in cabbage, beans, melon and spinach. By the way, it is omega-3 fatty acids of plant origin that are much faster and better absorbed by the body.

Seaweed is one of the most popular omega-3 supplements. In addition, you can purchase special dietary supplements at the pharmacy, which contain omega-3 fatty acids.

Today's article will be completely devoted to fats, namely Omega-3 polyunsaturated fatty acids. Benefits of Omega 3 Fatty Acids has been repeatedly proven, many articles have been written on this topic, but I want to once again convey to you, my dear readers, the importance of consuming these acids in the right amount EVERY DAY! Today I will tell you Why is it good to take Omega-3s?, how to choose the right omega-3 fatty acids in capsules, why you need to take them every day and much more, so sit back and let's get started!

What is Omega-3?

Polyunsaturated fatty acids OMEGA-3 (PUFA Omega-3) are three fatty acids: decosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and plant-derived alpha-linolenic acid (ALA). These three acids are indispensable for the human body, especially ALA, since theoretically EPA and DHA can be synthesized from ALA, but for this a person must be ABSOLUTELY healthy, and he must not have a deficiency of other beneficial substances in the body, which in our time is practically impossible. If this synthesis occurs, then only 0.1-5% of ALA is converted into EPA and DHA, and this is very, very little. It is for this reason that all 3 Omega-3 fatty acids are believed to be indispensable and vital for humans! But today I will still pay more attention to two of the three fatty acids - decosahexaenoic and eicosapentaenoic acids, which are responsible for many processes in the human body.

Sources of Omega-3 Fatty Acids

1. Plant Based Omega-3s (ALA): flax seeds , linseed oil , camelina oil, walnuts, oat germ, soybeans, tofu, spinach.

1. Animal Omega-3s (DHA and EPA): fatty fish (salmon, mackerel, sardine, mackerel) , canned tuna, egg yolks of domestic chickens (in eggs of chickens grown in poultry farms, the content of Omega-3 is negligible).

1. Omega-3 capsules

 IMPORTANT!

Plant sources of omega-3 fatty acids contain more alpha-linoleic acid and do not contain DHA and EPA, which is why it is so important to get omega-3s from both plant sources and from animals, because the omega-3s contained in flaxseed oil, cannot replace Omega-3 from fish oil.

Daily portion sizes for replenishing the right amount of Omega-3

Here is a list of the foods you should eat DAILY. The exception is fatty fish, they should be consumed 4-5 times a week.

• Nuts (walnuts, almonds) - 30-35 g
• Flaxseed / camelina oil - 1 tbsp. or 1 tsp flax seeds.

You can either just drink the oil, or drink it and immediately drink it with water, or eat a slice of black bread.

Flax seeds can be consumed in the following ways:

1. Chew in your mouth rather than swallow whole! The seed itself has a hard shell and contains water-insoluble fiber, which passes through the entire gastrointestinal tract in transit, cleansing the walls of the stomach from various debris and by-products of digestion, and undigested leaves the body. The way these seeds stay in the stomach is quite short, so the body simply does not have time to assimilate the beneficial Omega-3 fatty acids contained in it.
2. Grind in a coffee grinder, dissolve in water and drink. In the ground state, all Omega-3 is completely absorbed by the body.

• Fatty fish varieties - 100-120 g (4-5 times a week)
• Omega-3 capsules - 1-1.5 g per day.

If you do not consume at least one of the above products, your daily dose of Omega-3 capsules should be increased by 1.5-2 times.

Daily Value of Omega-3 Fatty Acids

The daily requirement of Omega-3 depends on gender, health status, nutrition and lifestyle.

• To prevent various diseases and strengthen the immune system, it is enough to take 1-1.5 g of Omega-3 per day, divided into 2-3 doses.
• For athletes and those actively involved in fitness (3-5 times a week), the dose is increased to 2 g, divided into 2-3 doses.
• If the goal is to build muscle mass, then the daily norm is 2-3 g, divided into 2-3 doses.
• For those who are losing weight, the daily norm is 3-3.5 g, divided into 2-3 doses.
• For people suffering from diseases of the cardiovascular system, the daily norm of Omega-3 is 1.5-2 g, divided into 2-3 doses.

If you are taking Omega-3 capsules as a food supplement at a ratio of 700:1000 mg per day (DHA:EPA respectively), then plus your diet should contain 4-5 fish dishes per week for 100-120 g (this is approximately 8-10 g of Omega-3 fatty acids). It turns out that if you eat fish and take Omega-3 capsules (we take 2 capsules of Solgar with a dosage of 950), then in a week you will receive an average of 20 g of Omega-3 essential fatty acids.

If you do not consume any sources of Omega-3 with food (do not drink linseed / camelina oil, do not eat fatty fish, walnuts, etc.), then your daily dose of Omega-3 in capsules should be equal according to your rhythm of life (from 1.5 to 3.5 g).

Now let's take a closer look at this question, What are omega-3 fatty acids good for? for the human body?

Benefits of Omega-3

Brain

The gray matter of the brain is 60% fat, and to a greater extent our brain needs Omega-3 fatty acids, as they are part of cell membranes and help transmit nerve impulses from one cell to another, which makes the process of memorization, storage and remembering the right information much better and faster. Benefits of Omega-3 for the human brain is simply colossal, and you can’t argue with that.

If there is a deficiency of Omega-3 fatty acids in the body, then the composition of cell membranes changes: the brain uses less preferred sources of fats (Omega-6 or trans fats from junk food) instead of EPA and DHA. These fats cannot perform the same functions and endow brain cells with useful properties, and for this reason, "fake" cells become useless. When the body has identified unnecessary and useless cells, the process of their destruction and disposal begins. Over time, this loss makes itself felt in the form of a decrease in the intellectual and cognitive abilities of a person, as well as his ability to quickly solve the tasks assigned to them.

It has long been proven that if the expectant mother, while pregnant, does not receive enough of these fatty acids, then the child is often born either mentally retarded, or his intellectual development lags far behind other children of his age. That is why all pregnant women, as well as nursing mothers NECESSARILY You need to take Omega-3 fatty acids for the normal development of the fetus and child.

Vision

The cardiovascular system

Benefits of Omega-3 for the cardiovascular system:

• Omega-3s reduce the level of bad cholesterol and triglycerides, making the blood less viscous, thereby reducing the likelihood of blood clots, heart attack, stroke;
• strengthen the walls of blood vessels and increase their elasticity, improving their patency;
• reduce blood pressure.

Nervous system

EPA affects the production of serotonin, which helps a person get rid of depression and an overexcited state.

Metabolism and weight loss

• Daily intake of Omega-3 reduces body fat and increases fat burning by 15%.
• observed.
• Insulin sensitivity increases by slowing down the passage of the food bolus through the gastrointestinal tract, and this in turn makes the absorption of carbohydrates slower without causing a sharp increase in blood sugar.
• Improves the transport of lipids through the bloodstream to the places of their combustion.
• Omega-3s are able to block the synthesis of bad prostaglandins E2, which are formed from Omega-6 fatty acids. These prostaglandins inhibit the process of lipolysis and increase oxidative processes in the body. Along with this, omega-3s synthesize good prostaglandins E3, which act exactly the opposite way: they reduce muscle pain after exercise, preserve muscle mass, and also accelerate the process of fat utilization.

Set of muscle mass

Fish oils, in particular EPA and DHA, affect the synthesis of proteins in muscle tissue, as well as the growth of the cells themselves.

EPA and DHA are part of cell membranes, and when a person is actively engaged in the gym in order to build muscle mass, he needs the elements from which his muscles will be built, and so Omega-3 fatty acids are these very bricks, of which you will be able to build more muscle on your body.

Immunity

Probably one of the biggest reasons why and for what it is useful to take omega-3 fatty acids So it's boosting your immune system! Omega-3 is a unique substance that allows you not only to normalize blood pressure, be sane, lose weight or build muscle mass, but also be absolutely healthy 7 days a week and 365 days a year! I'm not exaggerating! The unique antioxidant properties of omega-3s help people who often suffer from colds, allergies, asthma, skin diseases, etc., cope with their ailments much faster, and in most cases even prevent the appearance of signs of these diseases.

The use of omega-3 PUFAs is a good prevention of oncological diseases such as prostate cancer, breast cancer, gastrointestinal cancer, etc.

For regular exercisers, omega-3s are a must, as these fatty acids neutralize the work of free radicals, which are most formed during aerobic sessions and cardio workouts (cycling, running, swimming, step aerobics, dancing, principle of HIIT, etc.).

 For reference

Free radicals are incomplete oxygen molecules that have one unpaired electron, these cells tend to take this missing electron from other healthy molecules. When this process gains mass, most of the cells of the body become unstable and defective, due to which the cells cease to perform their functions and lose their connection with each other, which leads to disruption of normal biochemical processes throughout the body and accelerates the aging process.

Benefits of Omega-3 Fatty Acids is to protect the body from the harmful effects of free radicals. So, if you spend a lot of time on cardio machines, like to dance for several hours a day, then Omega-3 fatty acids should be your # 1 supplement.

And PUFA Omega-3 increases endurance, raises the overall tone of the body and improves the absorption of calcium and magnesium, the deficiency of which is often found in athletes.

Hormones

• From Omega-3 fatty acids, eicosanoid hormones are synthesized, which are responsible for suppressing inflammatory reactions and for the performance of their functions by all cells of the body.
• Omega-3s control the production of sufficient amounts of male and female sex hormones, which are responsible for the reproductive function of both women and men.
• They suppress the production of the stress hormone cortisol, which is responsible not only for a bad mood, but also for the breakdown of muscle tissue.

joints

• Omega-3 reduces inflammation in the joints.
• Counteracts the destruction and wear of cartilage.
• Improves joint mobility.

Well, we figured out the beneficial properties of Omega-3, and now there is no doubt, I hope you do not need to take Omega-3 as an additional source of strength and energy for you and your body.

Unfortunately, it is not always possible to get and assimilate the right amount of Omega-3 from food alone, and to be honest, it is almost impossible to do so. That is why the reception Omega-3 capsules- this is a good opportunity to help our body still get the right amount of these fatty acids daily and without the extra headache associated with the search for organic salmon or salmon that would not contain antibiotics, hormone-containing drugs, pesticides, etc. So now we smoothly move on to the most important question: how to choose omega-3 in capsules, so as not to run into a fake or low-quality products?

How to choose Omega-3?

To choose the right omega-3 fatty acids in capsules, you must first CAREFULLY examine the front and back of the package, where the composition and content of fatty acids in one capsule is usually written. But before that, you should pay attention to another very important step - this is the PLACE OF PURCHASE of this wonderful supplement.

Place of purchase

When I wrote an article about when playing sports, I said that it is not advisable to buy all vitamins and vitamin-mineral complexes in city pharmacies. I do not promote traditional medicine or homeopathy, but simply follow my personal observations, experiences and analysis of the composition of pharmacy vitamins.

I already talked about Doppelgerz's Omega-3s in the previously mentioned article, but they were just flowers, I saw berries just a couple of weeks ago, when at one of the lectures on nutrition we conducted an experiment on pharmacy Omega-3s. Unfortunately, I don’t remember the company, it’s not so important, because after what I saw, I will never buy any vitamins in a pharmacy again and I will try to dissuade you from this in every possible way.

The essence of the experiment:

We took two companies of Omega-3 fatty acids: one was Ukrainian-made (sample No. 1), and the other was an American company Amway Nutrilite Omega-3(sample No. 2). And also took two pieces of ordinary foam. Then these two capsules were pierced with a needle, the contents were poured onto pieces of foam and they began to observe. What began to happen with the foam, on which sample No. 1 was poured, simply plunged me into SHOCK! To make it clearer, I am attaching a photo:

As you can see in the photo, pharmacy Omega-3 COMPLETELY DISSOLVED the foam within one minute, sample No. 2 (Omega-3 from Amway) remained to drain over a piece of foam, without causing any reactions on his part.

Just think what should be contained in the capsule (for a minute - vitamins to improve health !!!) so that it can completely melt a piece of foam??? Now imagine what will happen to the walls of our stomach when these Omega-3s enter our body ...? I don't think it's good. What are the benefits of these supplements then?

This harmless, at first glance, experiment once again proved to me that pharmacy vitamins are of no use, moreover, they can also HARM! Therefore, I advise you to buy Omega-3 fatty acids either in sports nutrition stores and only trusted companies, or order on the official websites of companies such as NSP, Amway and Solgar.

When the place of purchase is determined, the next stage begins to select quality Omega-3s.

What is it obtained from?

You've likely heard that omega-3 supplements, like fish oils, come from fish. That is why it is so highly valued, as animal sources of omega-3s have been shown to have better absorption and cardioprotective activity compared to plant-based omega-3s in Australian studies.

Omega-3 content in fish and seafood

But getting Omega-3 from fish does not mean getting a high-quality and healthy supplement as a result. There are several important rules that you should pay attention to when choosing Omega-3:

1. Omega-3 must produced ONLY from the muscle tissue of high-grade fish species such as: Atlantic salmon, trout, salmon, herring, etc. It is in these varieties of fish that Omega-3 fatty acids are most of all, which are so necessary for the human body. If the omega-3 supplement you are about to buy says “cod liver oil”, then by no means buy it.

The fact is that the liver is a filtering organ, both in humans and in fish, which protects the body from any infection. Through the liver, all toxins, poisons, antibiotics and other foreign hazardous substances that have potentially posed a threat to the entire body pass and linger. It is for this reason that I do not recommend buying liver in supermarkets and preparing it for yourself and your loved ones, much less buying an Omega-3 supplement derived from this organ. Thus, along with useful Omega-3 PUFAs, which are not so much left, you also get the whole spectrum of hormones and medicines fed to this fish.

2. The second important condition is breeding grounds for these fish . If the fish is grown on closed farms where there is no access to running water, where the fish are fed daily with synthetic feed with antibiotics and hormones, then such fish a priori cannot be a useful source of Omega-3 fatty acids! Each cell of her body is oversaturated with these harmful substances, which, together with Omega-3 PUFAs, will also enter the human body. Therefore, in order to choose a quality Omega-3 supplement, you need to look so that the packaging says: "refined", "purified" or, if the text is written in English, "purified". This means that all the polyunsaturated fatty acids contained in this supplement have been completely purified from impurities, mercury and other harmful toxic substances that the fish absorbs during its normal life, even in the wild.

3. And the third important condition that you need to pay attention to when choosing Omega-3 is EPA and DHA content in the supplement. Everything is very simple here - you need to choose those supplements that contain the maximum amount of these fatty acids. Too little EPA and DHA means that the contents of the package will run out very quickly if you adhere to the optimal daily intake of DHA and EPA, and after 2 weeks you will have to buy this supplement again. And if you do some simple arithmetic and calculate how much money you will spend on purchasing omega-3s with a low content of EPA and DHA, drinking 6-10 capsules per day, then you will understand that buying one package with the maximum content of these acids, at least you cost 3 times less.

Optimal daily doses of DHA and EPA:

DHA - for prevention 700 mg per day; with various diseases, weight loss, weak immunity, the dose is increased by 2 times.

1. Now Foods Omega-3

This, perhaps, is all that I wanted to tell you about such a super useful supplement as Omega-3. Now you all know about benefits of omega-3 fatty acids for any person, and for those who are actively involved in sports - even more so. Now you are aware how to choose omega-3 and don't run into a fake, I'll just remind you of the main points that you should keep in mind when choosing a quality supplement 1) stay away from pharmacies 2) choose Omega-3s with the maximum amount of DHA and EPA 3) choose a purified/refined version of Omega-3 4) do not buy omega-3 fatty acids extracted from cod liver or other fish. Following these rules will help you choose best omega 3 supplement and get the most out of it.

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!

Many people wonder what Omega-3 is, and so: this is a group of fats that have three types of fatty acids in their composition: eicosapentaenoic, alpha-linolenic and docosahexaenoic.

Omega-3 fats, with the help of leptin (a hormone that burns fat), reduce appetite, increase the efficiency of metabolic processes and allow the body to produce energy very productively.

Since the cellular structure of the body is very dependent on the supply of Omega-3, it is necessary to constantly replenish it. Thus, the immune system of the body is strengthened, the skin is cleansed, sugar levels and blood pressure are regulated, and a large amount of excess fat is burned.

As a result of the fact that the body cannot produce such an energy source on its own, you should look for Omega-3 in the ones that surround us and contain such essential fats.

Seafood

The richest foods in omega-3 fats are rightly considered fish and seafood. It should be remembered that not all fish is suitable for the daily menu if you want to lose weight. You need to eat medium-fat fish, such as herring, salmon, sardines, tuna, mackerel, etc. True, there are several warnings:

• lean fish, like fatty, farm-raised, and fed combined feeds, do not contain the necessary fatty acids, because they do not eat omega-3;
• for women in the position before and after pregnancy, the intake of certain types of fish (tuna, swordfish, etc.) should be limited, an increased content of mercury can disrupt the development of the fetus and interfere with lactation.

Otherwise, with an average consumption of 175 grams of fish, you get your daily dose of healthy fats. Remember, heat treatment reduces the amount of acids by 25%. Therefore, when purchasing canned food, it is better to choose canned fish in than your own juice.

Fish fat

Linseed oil

The meat of cattle and not very cattle is also characterized as a source of Omega-3 acids, which are so lacking in modern people. The priority here belongs to home-grown animals, because nothing can replace grass in the garden. The benefits of such products are very significant.

daily rate

A healthy adult needs from 1000 to 1500 mg of Omega-3 acids per day. The rate required by the body per day may vary (up to 2500 mg) depending on the current state of the person.

The presence of any disease requires an increase in the consumption of such acids, which are useful primarily as a source of energy. When composing your diet, do not forget what your body needs.

Healthy foods containing healthy fats and amino acids are the key to a long, happy and healthy life. Particular attention should be paid to the balance of omega-3 and omega-6 fatty acids in the menu - do not abuse it. Be moderate and confident!

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