Omega 3 is where the table contains the most. Composition of vegetable oil. Fatty acid rating

In order to lead an active life and not complain about health, a person must not only give up bad habits and eat right, but also take additional vitamins, replenishing their deficiency in his body. These substances include omega 3 fatty acids, where they are found the most, as well as what their benefits are, and what are the features of the intake, everyone who cares about health needs to know.

During heat treatment, acids lose a significant part of their useful substances and oxidize in air.

Therefore, plant foods that contain them are best eaten raw:

• When consumed properly, these substances are very useful for humans. They normalize metabolic processes, give a feeling of fullness with a minimum amount of food eaten and, therefore, reduce appetite.
• With a strong psychological disorder, omega reduces the amount of cortisol produced. It provokes stress.
• Fatty unsaturated acids are divided into several groups based on the presence of bonds between carbon atoms. Compounds with one bond are called monounsaturated. If there are two of them, then this is already a group of polyunsaturated acids. Omega-3 is included in the second group. These substances are not produced by our body, therefore they are classified as irreplaceable. However, they are necessary for the normal functioning of body systems, as they are contained in the epidermis, prevent the development of inflammation and remove excess cholesterol.

The lack of these substances in the body leads to a deterioration in human well-being, problems with the heart and blood vessels, disruption of the digestive system and many other diseases.

Difference Between Omega 3 and Fish Oil

Omega 3 and fish oil cannot be considered the same substance. Despite similar properties and principles of operation, they have enough differences. Fish oil consists of fat-soluble substances produced by the liver of fish. There are vitamins of groups A and D, and Omega.

Omega 3 fatty acids, which are found in fish oil, are an independent component. Its share is quite large and amounts to a third of the volume. Omega 3 includes a complex of fatty acids necessary for humans.

In addition to fish oil, this substance is found in oils such as:

• Linen.
• Walnut.
• Hemp.

The main difference between these two substances is the absence of vitamins A and D in the latter. In addition, fish oil is obtained only from fish processing, and Omega can also be obtained from plants. Herbal preparations differ from those obtained from fish in content. Moreover, the latter is much more useful, as it contains fatty acids ideal for humans.

At the same time, fish oil contains the highest content of useful acids. For one gram of fat, it contains at least three hundred milligrams of Omega.

First of all, you need to pay attention to this when buying fish oil for recovery. At a lower concentration of useful acids, the effect of taking the drug will be invisible.

Health Benefits of Omega 3 Fatty Acids

When studying the effect of polyunsaturated fatty acids on the body, scientists discover previously unfamiliar compounds that have a beneficial effect on human health. However, as before, it is Omega 3 fatty acids, which contain a large amount of vitamins, that are considered the most useful of them.

Here there is a special combination of carbon atoms inherent in these fatty acids. This is a complex set of elements with different structure and properties. Since a person is not able to produce omega-3, in order to replenish it, it is necessary to include in food the vitamins that contain it. These are nuts, some oils (linseed, rapeseed), sea fish and of course fish oil.

Fatty acid helps to strengthen cell membranes. In addition, it stimulates brain activity and strengthens the retina. Thanks to Omega, immunity is strengthened, and sperm activity is increased. It is very important for people who have a sick heart and blood vessels to include such foods in their diet.

This helps reduce the risk of stroke and heart attack, improves overall well-being and normalizes blood pressure. Those who are depressed or on the verge of a nervous breakdown should definitely drink Omega and eat foods containing it.

The use of these substances improves memory, develops resistance to stress and increases a person's endurance.

It has been empirically proven that Omega 3 fatty acids alleviate the patient's condition in diseases such as rheumatism, arthritis and arthrosis. Their regular use reduces inflammation and reduces pain. It is also useful to take Omega for certain skin diseases.

Polyunsaturated fats can regulate cholesterol levels, improve blood clotting, and improve skin elasticity. But unregulated intake of such an acid can cause disruption of the body's systems. An excess of omega 6 makes the blood thicker and increases the possibility of blood clots.

To prevent this from happening, you need to take Omega 3 and balance their content. Fatty acid accumulates in the body, creating an energy reserve. But it does not increase the weight of a person.

Positive properties for women

Experts believe that vitamin Omega 3 helps to lose extra pounds, and this statement has practical evidence. The substance blocks saturated fats, clearing them from blood vessels, and speeds up metabolic processes. To achieve a positive effect, you need to take only three capsules three times a day. The first results will be in 2 weeks.

Omega 3 fatty acids are undoubtedly useful for maintaining beauty, because they affect the formation of the skin and hair of a person. Her hair and nails become stronger, and the skin is smoothed, acquiring additional elasticity.

Acids are also invaluable for solving women's problems. It helps to reduce pain during menstruation.

In addition, the phospholipids contained in the acid stimulate the production of hormones, reducing nervousness, irritability, and some other phenomena that occur during PMS. Taking Omega-3 while carrying and breastfeeding a child has a positive effect on the formation of the fetus and the development of the newborn.

As a rule, such children have excellent vision, good attention and mental activity. The young mother herself will more easily endure pregnancy and the subsequent postpartum period.

Benefits for men

Fatty acids are no less useful for men. With a normal level of omega 3, they reduce the production of the stress hormone, which is important with high physical and mental stress, the need to make difficult decisions and insufficient rest. In addition, the supplement normalizes the functioning of the heart and blood vessels and prevents inflammation.

Regular consumption of omega-3 fatty acids or fish oil can reduce the risk of heart disease. Research conducted by scientists has fully confirmed this fact. Men who had a previous heart attack or stroke took part in the testing.

The first group did not consume fish oil and products containing it. The second - did it regularly, for a year and a half. As a result, it was in the second group that the number of seizures and mortality were 30% lower. The ability of Omega to normalize blood pressure and heart rate makes it indispensable for athletes.

Regular intake of these vitamins increases the stamina and strength of men.

With prostatitis, fish oil is recommended to be taken to normalize the blood supply to the pelvic organs. Omega 3 fatty polyunsaturated acids are used as a prophylactic against neoplasms and inflammation of the male reproductive organs.

Regular consumption of omega in adulthood avoids the development of arthritis and arthrosis, reduces the possibility of sprains and fractures.

Benefits of Omega 3 for Children

Parents should ensure that the child's diet is completely balanced, because a growing body requires a lot of energy. In addition to fresh fruits and vegetables, it includes fish and seafood. Getting everything you need with food, the child will be well developed and active.

Regular intake of Omega 3 reduces the possibility of a child getting sick. This applies to his cardiovascular system, joints, obesity, skin lesions, depression and a number of other health problems.

The importance of taking polyunsaturated fatty acids for the normal growth of a child cannot be overestimated. If he receives all the vitamins and trace elements with food, the number of health problems will decrease significantly.

The clear benefits of Omega-3 include the following:

• Regulation of the amount of cholesterol in the blood.
• A positive effect on the psychological health of the baby, speed of thinking, reactions and memory.
• Strengthening vision.
• Improving concentration.
• Development of the emotional sphere and social adaptation.

Children with the disease "light dermatosis", that is, intolerance to direct sunlight, after taking these supplements containing fish oil, are more susceptible to light. The same thing happens with existing psoriasis.

The benefits of taking Omega-3 are obvious and therefore it is necessary that the child constantly eats the following foods:

Important: Before giving a child nutritional supplements, you should consult with your doctor. It is important that his body absorbs this food well. In the event of vomiting, nausea and other unpleasant symptoms, the drug is stopped and a full examination is performed.

Omega 3 for weight loss

The fact that polyunsaturated acids can burn accumulated fats is not true. But they help reduce appetite, which means that taking them still helps to lose weight. For the diet to be effective, you need to choose a diet that does not have to constantly suffer from hunger.

With a balanced meal plan, you can limit yourself to food for a long time almost without noticing it.

Despite the fact that the effect of omega-3 for weight loss has not been fully studied, taking this remedy with food restriction allows you to save energy and strength, and this is very important for people leading an active lifestyle.

A diet with fatty acids, unlike those in which the intake of fats is completely excluded, allows you to experience a feeling of fullness without suffering from hunger. The body simply uses the available fat reserves. At the same time, you can choose biological supplements or include products containing Omega in your diet.

This is, first of all:

The daily diet of a person should include at least half of them. With a normal content of fatty acids, appetite decreases and a person eats less. To replenish Omega, special biological supplements are taken. You need to do this for a month, and then you need a short break. In addition to vitamins, in pharmacies you can find creams and ointments for the skin.

Cosmetics with a therapeutic effect perfectly restore the elasticity of the skin. As always, taking drugs is associated with some restrictions. First of all, this is an increased sensitivity of the body to seafood, the possibility of bleeding, pregnancy, breastfeeding, liver problems, urolithiasis and injuries.

The effect of omega 3 on cholesterol

Eating a diet high in animal fats leads to the accumulation of bad cholesterol in the body and increases the risk of developing heart disease and atherosclerosis. Recently, doctors around the world are facing this problem. Cholesterol plaques are deposited on the walls of blood vessels, narrowing them to a minimum.

The reason can be not only malnutrition, but also a sedentary lifestyle, the presence of bad habits and ecology. In a certain amount, cholesterol is necessary for the human body, as it is involved in a number of vital processes, such as building and protecting cell membranes, the production of hormones and vitamin D.

Too much cholesterol is bad. It is he who leads to various problems.

What foods contain omega 3

Most of these acids are found in seafood and sea fish. These are salmon, trout, halibut, salmon, herring and mackerel. Slightly less of them in oysters, scallops and lobsters. Omega-3s are also found in plant oils (olive, rapeseed, flax), legumes, cabbage and fresh green salad. Of the products of animal origin can be called: milk and products from it, beef, eggs.

Table. Foods rich in omega 3 acids

Seafood:

Data may vary depending on the season and location of fishing.

Herbal products and oils:

Daily requirement and norms of consumption of Omega 3

To replenish omega-3 in the body, you need to eat fish or seafood several times a week. If for some reason this is not possible, then you need to take pharmacy supplements.

There is no consensus on exactly how much omega 3 fatty acid should be consumed each day. On average, this figure varies from three hundred to five hundred milligrams per day.

Pregnant and lactating mothers need to add another 200 mg in excess to meet the needs of the child. People who have heart problems or are under stress should also increase their fish oil intake to one thousand milligrams.

Pharmaceutical preparations with Omega 3

The choice of dietary supplements based on Omega 3 is quite wide. But not all of them are balanced. Before buying, you must carefully study the instructions so as not to purchase a fake.

The most popular at the moment are:

1. Doppelgerz Active Omega-3. The drug has a positive effect on blood circulation and the formation of blood clots.
2. Vitrum Cardio Omega-3. Serves for the prevention of lipid metabolism.
3. Norvesol Kids. This is a hypoallergenic drug for children.

How to use fatty acids correctly

There are a few rules to follow:

All this must be taken into account when compiling a daily menu. A properly composed diet should contain all the nutrients in the right amount, including polyunsaturated acids.

Causes of deficiency and excess of a substance in the body

The vast majority of the inhabitants of the planet have a deficiency of polyunsaturated acids. The reasons are the lack of money for quality products and their replacement with those where the content of carbohydrates and animal fats is quite high. Not everyone buys sea fish, and therefore the lack of omega becomes a problem.

The signs of this are as follows:

• Violation of the sebaceous glands.
• Muscle weakness and reduced joint mobility.
• Decreased performance, signs of fatigue and lack of attention.
• Problems with the immune system.
• Decreased visual acuity.

In addition, the lack of omega-3 causes increased nervousness and even depression. However, taking the drug can cause an undesirable reaction. Nausea, vomiting, swelling, or even bowel problems can all show up in people who are prone to allergies.

In this case, you will need to see a doctor to replace the omega-3 fatty acids, which contain the substance provoking an attack, with another drug. A slight overdose does not give any negative reaction.

Contraindications and possible harm

In some cases, the use of such supplements is prohibited:

• If there is an excess of vitamin E in the body.
• In the treatment of drugs with a high content of this vitamin.
• With intolerance to individual components or allergies to fatty acids.

Excessive consumption of this substance in large doses can lead to malfunctions in the body. Therefore, it is necessary to control the rate of consumption of this substance.

An excess of omega 3 can cause excessive blood thinning, which means that the risk of rupture of blood vessels and disruption of other organs will increase.

It should be remembered that this applies to both adults and children. Therefore, it is worth discussing with the pediatrician the possibility of taking dietary supplements and their dosage.

How to maintain the right balance of fats

Fats provide the body with energy, creating its reserve so that a person can use it in stressful situations.

There are two types of fats that are vital for a person:

• vegetable;
• animals.

The first group includes unsaturated acids. Our body receives them from the outside. It includes Omega 3 fatty acids, which contain a balanced complex of substances that positively affect human health. Animal fats are found in meat, milk, chicken eggs. They contain cholesterol, which is needed for brain function and hormone production.

The main thing is to maintain a balance in the intake of these substances. In the daily diet of a person should be about 30% fat. At the same time, the optimal ratio of 2 groups of fats in the menu is 7 to 3. Only then will the balance be maintained and there will be fewer health problems.

Article formatting: Lozinsky Oleg

Video about Omega 3

10 Facts About Omega 3 Fatty Acids:

There are actually three different types of omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Preferred sources of EPA and DHA are seafood such as salmon and sardines. As for ALA, this fatty acid can be obtained from plant-based foods such as certain types of nuts and seeds, as well as from organic meat obtained from animals fed naturally.

When it comes to getting enough polyunsaturated fatty acids, eating plenty of omega-3 foods is recommended, as well as taking omega-3 supplements if necessary. By eating foods rich in omega-3 fatty acids, combined with supplements containing these essential acids, you need to ensure that you are getting at least 1,000 milligrams of EPA/DHA and about 4,000 milligrams of total omega-3 fats (ALA) per day. , EPA and DHA).

What makes some omega-3 foods better than others?

The human body is able to convert ALA to DHA and EPA to some extent, but this is not as efficient as getting DHA and EPA directly from food. This is one of the reasons why nutritionists recommend eating fatty fish several times a week, as many marine fish are high in EPA and DHA (see Omega-3s in Fish: Table of Omega-3s in Various Fish).

While plant-based ALA can be converted into EPA and DHA, experts recommend eating fish for lunch in addition to nuts and seeds. Even after extensive research, scientists are not entirely sure how well ALA converts to EPA and DHA, and how well ALA then supplies the body with these two fatty acids. Nutritionists and doctors still believe that all sources of omega-3 (plant and animal food) should be present in the human diet.

Historically, residents (such as people in Okinawa, Japan) who consume a lot of omega-3 foods live longer and have higher levels of health than people who eat standard foods low in omega-3s. The typical Okinawan diet consists of a large amount of fish, sea vegetables and other fresh produce. Thanks to their diet, their bodies receive eight times more omega-3 fatty acids than the average person in developed countries receives. That is why the population of Okinawa is considered one of the healthiest in the history of mankind.

Other populations that consume large amounts of omega-3 foods include people living in the Mediterranean region, including countries such as Spain, Italy, Greece, Turkey, and France. The researchers also found that while the typical Mediterranean diet is high in all kinds of fats and carries some risk of cardiovascular disease, people in these areas suffer far less vascular and heart disease than people in other developed countries. This may be due to the consumption of a large amount of foods containing omega-3 fatty acids, which dominate the diet of people living in the Mediterranean region.

Omega-3 Foods: The Best vs. The Worst

Look at the labels of products in a large supermarket and you will probably notice that manufacturers often boast about the content of omega-3 fatty acids in their composition. While omega-3s are currently artificially added to some types of processed foods, such as peanut butter, baby food, cereals, and some protein powders, it is still better to get omega-3 polyunsaturated fatty acids from natural sources, such as like fish and vegetable oils.

The omega-3 fatty acids EPA and DHA added to foods are typically sourced from microalgae. They give a fishy flavor to food, which is why manufacturers pre-clean them and try to mask the taste and smell. This likely reduces or alters the fatty acids and antioxidant content of these foods, making them significantly inferior to natural sources of omega-3s.

In addition, omega-3s are now being added to animal feed to increase their levels in dairy and meat products. As food manufacturers know that people are becoming more aware of the benefits of omega-3 fatty acids, we will likely see more and more omega-3 supplemented foods in our stores in the coming years.

Dangers of Omega-3 Deficiency

Omega-3 foods are believed to help reduce the risk of cardiovascular disease due to their ability to reduce inflammation. They are also essential for proper neurological function, maintaining cell membrane health, mood regulation, and hormone production.

That is why foods containing omega-3 fatty acids are called sources of “good fats”. Although most people consume adequate amounts of other types of essential fatty acids, such as omega-6 (found in modified food oils such as sunflower oil, canola oil, and walnut oil), most people are deficient in omega-3 fatty acids. therefore, they need to include foods rich in these healthy fats in their diet.

Studies show that the consumption of omega-6 fatty acids should be significantly reduced, and the consumption of omega-3 fatty acids, on the contrary, increased, as this can reduce the risk of many chronic diseases that have become epidemic in most developed countries. For example, researchers from the center The Center for Genetics, Nutrition and Health Washington, DC, found that the lower the intake of omega-6 fats, and the higher the omega-3 intake, the lower the risk of breast cancer in women (see Benefits of Omega-3s for Women). A 2:1 ratio of omega-6 to omega-3 suppresses inflammation in patients with rheumatoid arthritis, and a 5:1 ratio appears to be beneficial in patients with asthma.

Most people are deficient in omega-3 fatty acids, due to the fact that their diet is low in omega-3 foods such as fish, sea vegetables and algae, flax seeds, or organic meat. The ratio of omega-6 to omega-3 intake in developed countries is in the range of 15:1 - 16.7:1 - this is not a healthy intake of polyunsaturated fatty acids. The ideal ratio of consumption of foods containing omega-6 fats to foods containing omega-3 should be at least 2:1.

What are the risks of omega-3 deficiency and omega-6 excess:

• Inflammation (sometimes significant)
• Increased risk of heart disease and high cholesterol
• Digestive disorders
• allergies
• Arthritis
• Joint and muscle pain
• Mental disorders such as depression
• Poor brain development
• Decline in cognitive abilities

Benefits of Natural Omega-3 Foods

Many studies show that omega-3 fatty acids help with the following:

• Prevent the development of cardiovascular diseases - help lower blood pressure and cholesterol levels, prevent the formation of cholesterol plaques in the arteries, and also reduce the likelihood of a heart attack or stroke.
• Stabilize blood sugar levels (prevention of diabetes).
• Reduce pain in muscles, bones and joints by reducing inflammation.
• Helps balance cholesterol levels.
• Helps improve mood and prevent depression.
• Improve mental acuity and aid in concentration and learning.
• Increase immunity.
• Eliminate digestive disorders such as ulcerative colitis.
• Reduce the risk of cancer and help prevent recurrence.
• Improve the appearance of a person, especially the health of the skin.

There is currently no established standard recommended daily allowance for omega-3 fatty acids, so many experts may disagree on recommending 500 to 1,000 milligrams per day. How easy is it to get this recommended amount of omega-3 polyunsaturated fatty acids from food every day? To give you an idea of ​​how you can get over 500 milligrams of total omega-3s (ALA, EPA and DHA) - that's the amount you can get from one can of tuna and one small serving of cooked salmon.

What are the best Omega-3 foods - table

Here is a list of the top 15 omega-3 foods (as a percentage based on a daily intake of 4,000 milligrams of the three types of omega-3 fatty acids):

However, you still need to stay away from certain foods, despite manufacturers claiming they are high in omega-3s. Here are foods that should be limited or completely eliminated:

• Non-organic meat (animals are raised by feeding them with harmful compound feeds using hormones and antibiotics).
• Fish grown on fish farms (especially salmon and salmon).
• Pasteurized dairy products.
• Krill oil supplements.

Always keep in mind that farmed fish are inferior to wild-caught fish, both in terms of the level of pollution in the waters in which they lived, and in terms of nutrient content and omega-3 fatty acids. Farmed fish tend to contain high concentrations of antibiotics and pesticides, and farmed fish meat contains significantly fewer health-promoting nutrients such as vitamin D. There is also evidence that captive-raised fish contain more omega-6 fatty acids and less omega-3.

Other Natural Sources of Omega-3

• . You can get extra omega-3 fatty acids by eating walnuts, flax and chia seeds, hazelnuts, Brazil nuts, cashews, hemp seeds, and tree nuts. These foods contain omega-3s in the form of ALA (although walnuts, flaxseeds, and chia are by far the best sources).
• Vegetables. Many vegetables (especially green leafy ones) are good sources of ALA. While ALA omega-3 foods are not as good as those containing EPA and DHA, these foods should still be included in your daily diet, given that they are high in fiber and other nutrients. The largest amount of omega-3s is found in vegetables such as Brussels sprouts, kale, spinach and watercress.
• Oils. Many vegetable oils contain omega-3 fatty acids, usually in the form of ALA. These include linseed oil, mustard oil, walnut oil, and hemp oil. There is also a new vegetarian oil called algae oil that is gaining popularity as early research shows that the ALA in this oil is easily converted to DHA in the body compared to other vegetarian omega-3 foods.

Which fish oil is the best Omega-3 food?

Due to the controversy surrounding water pollution with toxins and other harmful substances such as mercury (see ), many people find it difficult to get enough omega-3 fatty acids from just eating fish. This is one of the reasons why some people choose to take fish oil supplements in addition to certain omega-3 foods.

The difference between "fish oil" and "cod liver oil" can be confusing. Fish oil and cod liver oil are actually two different fats, although they are similar on a molecular level and both are extracted in the same way. They differ from each other in that fish oil is extracted from tuna, herring, cod or other deep sea fish, while cod liver oil is extracted respectively from cod liver.

How different are they in terms of nutrient content? Fish oil is an excellent source of the omega-3 fatty acids DHA and EPA, but does not contain high amounts of vitamins A and D. As for cod liver oil, it contains less omega-3 fatty acids and very high amounts of vitamins A and D.

According to some sources, cod liver oil contains about 8% EPA and 10% DHA, which is much less than fish oil, which contains about 18% EPA and 12% DHA.

Due to the concentration of vitamins, cod liver oil has traditionally been given as a supplement to young children since the 1960s as it helps support brain function and development. Due to the fact that many people today suffer from vitamin D deficiency, cod liver oil has returned to the shelves of pharmacies and health food stores. Many people who use cod liver oil rely on it during the winter months, when they spend less time outdoors, to ensure high levels of absorbable vitamin D.

If you want to take fish oil supplements, where should you stop? What is the ideal form of fish oil? Experts say the best form of omega-3 fish oil is fish oil, which contains astaxanthin (a powerful antioxidant that also helps stabilize fish oil). They recommend purchasing fish oils derived from Pacific salmon, which are high in DHA/EPA and astaxanthin.

Are there potential dangers and side effects from eating Omega-3 foods?

Omega-3s are considered to be very safe and effective fatty acids even at up to 20 grams per day, however some people may experience minor side effects when taking fish oil supplements, such as:

• Fishy burping or fishy taste in the mouth (most commonly people complain about this, but this shouldn't happen if you're taking high quality supplements).
• Stomach pain or nausea.
• Diarrhea (diarrhea).
• Possible excess bleeding if you take more than three grams per day.
• Allergic reactions.
• Changes in blood sugar levels or complications when taking fish oil supplements with diabetes medications.

Most people will not experience any side effects when eating large amounts of omega-3 foods and taking fish oil supplements daily. However, if you experience side effects when taking higher doses of omega-3s, talk to your doctor about it. One thing to note is that you should definitely not take omega-3 fish oil supplements if you are allergic to most fish, as there is a risk of a serious allergic reaction.

People often assume that the main source of omega 3 is fish oil capsules. Siyo is correct. But only in part. In fact, the world of omega-3 supplements is much wider. And we will try to figure it out.

The main types of preparations of omega-3 acids

There are several forms of omega-3 fatty acids available these days. It:

• oily fish, in which omega-3s are present in the form of free fatty acids, phospholipids and triglycerides;
• natural fish oil, consisting of omega-3 in the form of triglycerides;
• refined fish oil, in which omega-3s exist as ethyl esters;
• reduced triglycerides - a form of omega-3, which is obtained from refined fish oil, again converting omega-3 into triglycerides;
• krill oil, consisting of triglycerides and phospholipids, and green mussel oil;
• seal subcutaneous fat;
• vegetable dietary supplements - or;
• algae oils - include omega-3 in the form of triglycerides in a concentration higher than in fish oil.

All forms have health benefits, but are absorbed differently by the body.

The rule of thumb is that absorption of omega-3s in the form of free fatty acids is 50% better than in the form of triglycerides. Assimilation of triglycerides occurs 50% more fully than ethyl esters.

That is, omega-3 acids contained in refined fish oil are absorbed worst of all, best of all - in ordinary food, the same oily fish.

Fish fat

A separate article on this site is devoted to a detailed description and rules for taking fish oil in capsules. So let's move on and read. In the same material, we will analyze in more detail other dietary supplements with omega-3 fatty acids.

Krill oil

Krill oil is obtained from Antarctic krill.

Omega-3s are in the form of phospholipids and triglycerides.

Krill oil has several advantages over traditionally used fish oils.

1. Omega-3s in krill oil are present mainly in the form of phospholipids. And in this form they are best absorbed by the body. Therefore, to get the same amount of omega-3 krill oil, you need to take less than fish oil.
2. Krill oil contains 50 times more than fish oil, the antioxidant astaxanthin. This is very important, because thanks to this compound, polyunsaturated molecules of omega-3 acids do not oxidize, that is, they do not turn from useful compounds into harmful ones.
3. The life span of krill is short. Therefore, these organisms do not have time to accumulate harmful substances in themselves, for example, mercury. As a result, krill oil does not need any purification. This is a pure organic product.

To date, it is krill oil that can be considered one of the best preparations of omega-3 fatty acids.

Green mussel oil

This type of marine animal lives in New Zealand. Omega-3s are found in the form of free fatty acids and triglycerides.

On the shelves of our stores you can not often find such an additive.

In addition to eicosapentaenoic and docosahexaenoic acids, green mussel oil contains a very rare eicosatetraenoic acid (ETA), which is more effective than all other omega-3s in combating chronic inflammation.

seal fat

It is the only type of omega-3 dietary supplement derived from mammals.

A distinctive feature of this type of supplement is the presence of docosahexaenoic omega-3 fatty acid (DPA), which has its own beneficial qualities.

In addition, seal oil is almost completely devoid of omega-6 fatty acids. This is important as most people's diet today is high in omega-6 fats and this disrupts the body's normal lipid balance.

Vegetable omega-3 acids

There are no special supplements in which omega-3s would be obtained from plants. Because they are ineffective. Usually it's just about using foods rich in omega-3s, like flax seeds or chia seeds.

Vegetable omega-3 fats are mainly alpha-linolenic acid (ALA), which does no work in the human body. For it to be beneficial, the body must convert it into EPA and DHA. However, the process of such transformation is inefficient. Therefore, there is no special benefit in omega-3 from plants.

In addition, plant sources of omega-3s are usually rich in omega-6s as well. And that's not very helpful.

This, however, does not mean that plant foods rich in omega-3 should be completely abandoned. Follow the links below to find articles that will tell you in detail about the benefits of seeds.

Algae oils

Composed of triglycerides.

Curiously, the EPA and DHA found in fish or krill are actually plant-derived. They are formed in algae and then through the food chain get into fish and other marine life.

Omega-3 algae oils are a highly concentrated product. So the most useful DHA acid in it is much more than in natural fish oil.

In addition to omega-3, algae oil contains beneficial minerals, primarily iodine. And there are no pollution products that can occur in animal fats, such as heavy metals, so characteristic of natural fish oil.

Some experts consider algae oils to be the most beneficial omega-3 supplements. Moreover, they can be taken by strict vegetarians.

What should you pay special attention to when choosing an omega-3 supplement?

To understand exactly which omega-3 preparation is better, you need to remember the main points that you need to pay attention to when choosing a dietary supplement.

1. The presence of the correct omega-3 acids. The purchased dietary supplement must be dominated by EPA and DHA. Only they benefit the body. If the label indicates that the supplement is predominantly ALA or does not indicate anything, the purchase of such a product should be discarded.
2. The amount of omega-3. It must be understood that the amount of the same fish oil in a capsule and the amount of EPA and DHA fatty acids themselves are not the same thing. So the mass of the oil itself can be 1000 mg. But omega-3s will only account for 320 mg of this amount. Therefore, be sure to pay attention to how much omega-3, and not just fat, you get.
3. A form of omega-3 acids. Since omega-3 acids are extremely poorly absorbed in the form of ethyl esters (EE), such dietary supplements should not be bought. Preference should be given to free fatty acids (FFA), triglycerides (TG), reduced triglycerides (rTG), phospholipids (PLs).
4. Purity and authenticity. On the packaging with the additive, it must be indicated that it has been tested and certified. The drug without such an inscription cannot be purchased.
5. The presence of vitamin E. Omega-3 fatty acids burn out very easily. Therefore, they are combined with antioxidants that slow down this process. Vitamin E is usually added. So, choose a fortified supplement.

Unfortunately, in our country, such useful supplements of omega-3 acids as krill or mussel oil are not very common. Therefore, most people still have to choose from products with fish oil.

Table of foods that contain the most omega-3

Omega-3 supplements are beneficial. However, those acids that are obtained from ordinary foods still have the greatest benefit and bioavailability. Moreover, in some products there are so many of these substances that with their regular use it is quite possible to do without dietary supplements.

Important! All data given in the table refer only to quality products. Only for wild fish. Farmed fish not only contains antibiotics and dyes in their meat, but also lacks a good half of the omega-3s found in offshore-raised fish. The same applies to meat, and to eggs, and to dairy products. In order for all of these foods to have the stated amount of omega-3s, they must all come from properly raised animals. That is, cows should graze on grass, and not eat fish and soy meal in stalls, etc.

In addition to animal foods rich in omega-3 acids, there are also plant sources of these substances.

The table of plant foods with omega 3 can be represented as follows.

The data can be very tempting. However, do not forget that all this is ALA acid, which should turn into EPA and DPA in the body. And only then will it be able to exert its positive influence. And the percentage of conversion is negligible (maximum 0.5%).

I am glad to welcome you on my site Youth of face, body and soul. Today on the agenda in the rubric Vitamins for youth and Benefit in everything vegetable oil composition. What's in vegetable oil composition includes a large list of various vitamins: E, C and micro and macro elements (potassium, sodium, calcium, iron ...) everyone knows or at least guesses. Now it has become very fashionable to use terms in relation to fats: Omega 3,6,9 fatty acids. Few people know the difference between these three numbers, but many tend to eat these Omegas more often. The common belief is that all "Omegas" live in oily sea fish and in olive oil. But is olive oil really the best and only source of Omega 3, 6, 9? fatty acids. I present to your attention the Rating of the usefulness of vegetable oil, the composition of which was analyzed in terms of the content of fatty acids in it.

First, a little theory. Enjoy exploring the difference in structure fatty acids, their molecules, bonds, relationships with each other, only a true chemist can, so take my word for it: unsaturated fatty acid positively affect the structures of the walls of blood vessels, improve them, ensure the functioning of the immune system at an optimal level, do not allow cholesterol to settle on the walls of blood vessels and accumulate in the body, actively participate in the synthesis of various hormones and much more, keeping us young, healthy and beautiful for decades. Normal metabolism in the body is provided, including unsaturated fatty acids, and the shell of any cell without them will not form at all.

Now remember three concepts in the composition of vegetable oil:

• Omega-9 fatty acids - oleic acid.
• Omega-6 fatty acids - linoleic acid and gamma-linolenic.
• Omega-3 fatty acids - alpha-linolenic acid.

Omega-9 fatty acids.

Oleic acid reduces total cholesterol levels, while increasing the level of "good" cholesterol, and reducing blood levels of "bad" cholesterol), promotes the production of antioxidants. Prevents atherosclerosis, thrombosis, aging. If the composition of vegetable oil contains a lot of oleic acid, then fat metabolism is activated (it helps to lose weight), the barrier functions of the epidermis are restored, and more intensive moisture retention in the skin occurs. Oils are well absorbed into the skin and actively contribute to the penetration of other active components into its stratum corneum.

Vegetable oils, which contain a lot of oleic acid, oxidize less, even at high temperatures they remain stable. Therefore, they can be used for frying, stewing and canning. According to statistics, residents of the Mediterranean region, who constantly consume olive oil and avocados, nuts and the olives themselves, are much less likely to suffer from diseases of the cardiovascular system, diabetes and cancer.

• Almond - 83%
• Olive - 81%
• Apricot - 39-70%

For comparison - in sunflower oil 24-40%.

Fatty acids Omega-6.

They are part of cell membranes, regulate the level of various cholesterol in the blood. They treat multiple sclerosis, diabetes, arthritis, skin diseases, nervous diseases, protecting nerve fibers, cope with premenstrual syndrome, maintain skin smoothness and elasticity, strength of nails and hair. With their deficiency in the body, the metabolism of fats in tissues is disrupted (then you will not be able to lose weight), disruption of the activity of intercellular membranes. Also, a consequence of the lack of Omega-6 are liver diseases, dermatitis, atherosclerosis of blood vessels, and the risk of cardiovascular diseases increases. The synthesis of other unsaturated fatty acids depends on the presence of linoleic acid. If it does not exist, then their synthesis will stop. Interestingly, with the consumption of carbohydrates, the body's need for products with the content of unsaturated fatty acids increases.

• safflower - 56 - 84%
• walnut - 58 - 78%
• sunflower - 46 - 72%
• corn - 41-48

For comparison - in olive oil - 15%.

Omega-3 fatty acids.

Omega-3s are vital for the normal functioning of the brain. With their help, there is an influx of energy necessary for the transmission of signal impulses from cell to cell. Keeping mental abilities at a decent level and the ability to store information in memory, actively use your memory - all this is impossible without alpha-linolenic acid. Omega-3s also have protective and anti-inflammatory functions. They improve the functioning of the brain, heart, eyes, lower cholesterol, affect the health of the joints, they are excellent antioxidants. They improve the condition with eczema, asthma, allergies, depression and nervous disorders, diabetes, hyperactivity in children, arthrosis, cancer ...

• linen - 44%
• cotton - 44%
• camelina - 38%
• cedar - 28%

For comparison - in olive oil - 0%

Results.

Omega-3 and Omega-6 have one very important drawback - when fats are heated and when interacting with air, they are actively oxidized. There is a formation of a large number of toxic oxides and free radicals that adversely affect the entire body. Therefore, if the composition of vegetable oil is rich in Omega-3 and Omega-6 - fry this oil is not allowed. And store it in a dark, cool place in a closed container.

It is not clear why in all stores bottles of sunflower oil are on the shelves under the light bulbs! Pay attention to expiration dates! Fry in olive oil only!

An adult human body can only synthesize Omega-9 itself. And Omega-3 and Omega-6 can only come with food.

Vegetable oils, the composition of which includes all Omegas.

Omega-9/Omega-6/Omega-3.

• Grape oil 25/70/1
• Kedrovoe 36/ 38/18-28
• Hemp 6-16/65/15-20
• Sesame 35-48/37-44/45-57
• Linen 13-29/15-30/44
• Sea buckthorn 23-42/32-36/14-27
• Walnut 9-15/58-78/3-15
• Sunflower 24-40/46-72/1
• Ryzhikovoe 27/14-45/20-38
• Soybean oil 20-30/44-60/5-14
• Cotton 30-35/42-44/34-44

Since to catch the balance of consumption of the necessary fatty acids not very simple, the best solution is diversity. Don't stop at one oil, try others! Fans of olive oil, please note that it has little Omega-6, and no Omega-3 at all, which the body cannot synthesize itself. Diversify your diet!

The norm of consumption of vegetable fat is not less than 30 grams per day.

P.S. If you abuse Omegas, then you can earn yourself:

• high blood pressure
• vasoconstriction
• decreased immunity
• activation of inflammatory processes

Yes, and I also want to clarify, the article considered vegetable oil composition which can be taken internally. There are more valuable compositions of oils that can only be applied to the skin.

Omega-3 fatty acids play a special role in our diet because they are essential. The best sources of omega-3 fatty acids are considered cold water fish, fish oil capsules, nuts and seeds are the second good source.

But omega-3 fatty acids are not the only type of essential fatty acids. Equally important are omega-6 and omega-9 fatty acids. Fatty acids are necessary for the formation and maintenance of the structure and integrity of cell membranes, providing cells with energy for life, creating hormone-like substances that regulate cellular metabolism.

Essential omega-3 fatty acids in food

Since the body cannot produce these important fats on its own, we must obtain them through our diet, which is why they are called PUFAs (polyunsaturated fatty acids). It's easy to declare, much harder to do.

Most Westerners are accustomed to consuming saturated fats such as dairy and animal fats. The ratio in the use of saturated and unsaturated fats is clearly not in favor of the latter.

Sausage, smoked meats, cheese, bacon, dairy products clearly dominate in our diet. This is not bad, but it has long been proven that saturated fats, consumed in large quantities, lead to inflammatory processes and cardiovascular disease.

Unfortunately, there are not so many people consuming enough essential omega-3 fatty acids. Basically, most eat omega-6 fatty acids, which are found in vegetable oils and grains. In fact, it is important to get the proper ratio of omega-3 to omega-6 fatty acids from food.

It is believed that the best ratio of omega-6 to omega-3 is 4:1, and this is not so easy to apply in your diet even with the right products. If we analyze the content of various acids in products, then omega-3s are found in the highest quality, and, therefore, more expensive products.

A lack of omega-3 fatty acids can lead to the development of serious diseases such as stroke, heart attack, cancer, asthma, depression, diabetes, obesity and accelerated aging. In products containing animal and vegetable fat, saturated and unsaturated fatty acids are in different proportions. For example, the fat content of avocados.

Foods High in Omega-3 Fatty Acids

Don't miss the fish department!

The most important of the omega-3 fatty acids is alpha-linolenic acid. Our body does not synthesize omega-3s, so it is important to get them directly from food. If you are in the supermarket, then here is the best choice of omega-3 fatty acids:

• Fish: , sardines, mackerel, herring, trout.
• Linseed oil (the highest content of linolenic acid). It must be remembered that linseed oil quickly rancid. Flax-seed.
• Walnuts
• brazil nuts
• Sesame seeds
• Avocado
• Some dark green leafy vegetables (spinach, Brussels sprouts, collard greens, mustard greens, etc.)
• Mustard oil

The most effective and acceptable way to get the required amount of omega-3 fatty acids is to eat oily marine fish. Don't miss the opportunity to eat salmon for lunch! In addition to omega-3 fatty acids, it is important to remember about omega-6 and omega-9.

Foods rich in omega-6 fatty acids

Linoleic acid

• Sunflower oil
• Grape seed oil
• Pine nuts
• pistachios
• sunflower seeds
• pumpkin seeds

Foods rich in omega-9 fatty acids

Oleic acid

Omega-9s are not classified as essential; the body can synthesize these acids on its own. But foods rich in omega-9 are recommended by nutritionists as they reduce the risk of cardiovascular disease and play an important role in cancer prevention.

• Olive oil
• Almond
• Peanut
• Sesame oil
• pistachios
• Cashew nuts
• Hazelnut

1. Omega-9s Help Lower Cholesterol
2. Strengthen immunity
3. Reduce the risk of cancer

A salad dressed with olive oil, a handful of nuts or an avocado a day is enough to cover the necessary intake of omega-9 in the body. .

The importance of eating omega-3 essential fatty acids

To date, the consumption of omega-3 fatty acids by the population is insufficient, which leads to an increase in various diseases.

Quote from Wikipedia:

Conducted scientific studies have proven that omega-3 is required for the normal functioning of the brain, as it provides the energy flow necessary for the transmission of impulses that transmit a signal from cell to cell. This allows you to increase your thinking abilities, as well as store information in memory, quickly retrieve it as needed.

The general conclusion being drawn by leading researchers is that you should increase your intake of omega-3 fatty acids in your diet. The Mediterranean diet, rich in olive oil and fish, will help improve your health significantly. If there is not enough omega-3 in the diet, then supplements containing omega-3 essential fatty acids should be taken.