List of foods high in omega 3. Composition of vegetable oil. Fatty acid rating

Omega-3 fatty acids have . Among them: anti-inflammatory effect, reduced risk of cardiovascular disease, dementia and cancer, eye and kidney health benefits, protection against muscle catabolism.

Below is a list of foods rich in omega-3s, as well as a table comparing their content of omega-6 and omega-3 fatty acids.

Fish and seafood rich in omega-3s

Fish and seafood, as well as dietary supplements derived from them, are the best sources of omega-3 fatty acids.

When it comes to fish, there is a very high possibility of contamination with toxins, in particular mercury. The same applies to food additives under the general name "fish oil", the chemical purity of which is determined by the purity of the raw materials, i.e. fish.

What types of fish are the best sources of omega-3s?

Any toxin that is released into the water by a person in the course of industrial life, and is soluble in fat, is likely to be found in fish meat or omega-3 supplements.

The best types of fish as a source of omega-3s are those that feed on phytoplankton (algae) and do not live near the bottom. These are sardines, herring, mackerel, for example.

Levels of mercury, lead and other toxins are generally increased in the meat and fat of carnivorous fish., because pollution tends to accumulate in the carcasses of those animals that are used to feed other animals (consumers of the 2nd and 3rd order according to the classification of school biology textbooks) 22,23.

Also there is a clear relationship between the depth of fish habitat and the level of mercury in its meat: the deeper, the more toxins. Fish species that live and feed near the bottom are most often scavengers 24,25 .

Omega-3 supplements can be contaminated with the same toxins as fish, but production technology is the determining factor. Preference should always be given to additives made from non-predatory species of branded inhabitants (sardines, cod, shrimp, clams) and, of course, from algae.

In terms of mercury and other toxin pollution, the best sources of omega-3s are those fish that do not live near the bottom (the closer to the surface, the better), and also eat algae (they are not predators)

1 mackerel

Mackerel opens the list of omega-3 rich foods due to its popularity among Russian people due to its relative cheapness. This is the case when cheap does not mean bad.

Mackerel is a small oily fish that is very rich in healthy nutrients.

2 Salmon

Salmon is one of the healthiest foods on the planet. It is rich in high-quality protein, potassium, selenium and B vitamins 4.5.

There are two varieties of salmon: wild salmon, which is caught in natural conditions, and farmed salmon (so-called "aquaculture"), which is raised on special farms.

The nutritional value of both types is slightly different, including their omega-3 and omega-6 content (see table below): farmed salmon has significantly more omega-6s and fat.

In short: stay away from aquacultured salmon, buy only wild salmon. Yes, this is not an easy task.

3 Cod liver

Cod liver not only contains a large amount of omega-3, but also vitamins D and A 6.

Just one teaspoon of cod liver oil covers the daily requirement of these three important nutrients several times.

However, you need to be careful: with it it's easy to overdose on vitamin A, especially if you do not take into account its other sources.

4 Herring

Herring or "herring" is a medium-sized oily fish that most of us know in its salty variation. In addition to omega-3, it is rich in vitamin D, selenium and vitamin B12 29 .

5 Oysters

Mollusks belong to one of the healthiest foods for human health.

In many countries, oysters are eaten raw as a delicacy.

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6 sardines

Sardines are a small oily fish best known to us in canned form. They contain a huge amount of nutrients, almost the complete set that a person needs.

In 100 g of sardines 200% of the daily value of vitamin B12 and 100% of the daily value of vitamin D and selenium 9.

It's a good source of omega-3s, but omega-6 fatty acids are abundant(see table below).

7 Anchovies

Anchovies are small oily fish with a sharp, specific taste. They are sometimes stuffed with olives.

In addition to omega-3 fatty acids, they are rich in selenium and vitamin B3 (niacin), some species are rich in calcium 10 .

8 fish roe

Fish caviar is rich in vitamin B4 (choline) and contains very little omega-6 11 .

9 Algae oil

Algae oil is one of the few sources of highly effective forms of omega-3 DHA and EPA for vegetarians and vegans, not inferior in its beneficial properties to supplements based on fish oil or just oily fish.

Scientific studies show equal efficacy and absorption of omega-3 fish oil and algae supplements 19 .

The best natural foods containing active forms of omega-3s (DHA and EPA) are fish and seafood: sardines, cod, salmon, fish roe, oysters, anchovies and seaweed

Plant foods rich in omega-3s

All plant foods are a source of omega-3s in the form of ALA, which is inactive and must be converted within the body into the other two active forms EPA and DHA, which are directly responsible for the beneficial properties of omega-3s.

The conversion process has very low efficiency, and hence health benefits: only about 5% of ALA is converted; the remaining 95% is converted into energy or fat.

This is important to keep in mind and NOT rely on the popular flaxseed oil as your sole source of omega-3s.

10 Flax seeds and oil

Flax seeds and oil one of the richest sources of omega-3s in the ALA form. They are very often recommended as a supplement to food for its enrichment with omega-3.

In addition to omega-3, flaxseed oil contains a lot of vitamin E, magnesium and other trace elements. Compared to other herbal products, they very good omega-6:omega-3 ratio 12,13 .

11 Chia seeds

In addition to being high in omega-3s in the form of ALA, chia seeds are rich in magnesium, calcium, phosphorus and protein 26 .

100 g of chia seeds contain approximately 14 g protein.

Separate studies confirm that regular consumption of chia seeds reduces the risk of chronic diseases. This is largely due to the omega-3 fatty acids, fiber and protein contained in them.

12 Walnut

Walnuts are rich in copper, magnesium, vitamin E. There are a lot of antioxidants in their bitter-tasting skin, which is often removed to improve the taste.

Walnuts make up 65% of their weight in healthy fats and are loaded with omega-3 fatty acids in the form of ALA. Also in them plenty of omega-6, which shift the balance of omega-6:omega-3 not for the better (see table below).

13 Soybeans

Soybeans are one of the best sources of quality plant-based protein.

In addition, they are rich in vitamin B2 (riboflavin), vitamin B9 (folate), vitamin K, magnesium and potassium 16 .

in soy relatively high content of omega-3, as well as omega-6.

Recall that it is important for health that the ratio of omega-6 and omega-3 be close to one (in practice, according to statistics, it is close to 15:1). An imbalance between omega-6 and -3 is a recognized factor in the development of many diseases.

Generally, soy is a rather controversial product. Its impressive beneficial properties are balanced by equally weighty negative ones.

So, it and its derivative products contain isoflavones - a type of phytoestrogens, a plant analogue of the female sex hormone estrogen - which are often advertised as extremely healthy substances, while.

Soy also contains phytic acid, a farmer's digestive inhibitor that interferes with the absorption of minerals and protein.

14 Hemp Seeds

Hemp seeds contain approximately 30% oil with a fairly large proportion of omega-3 fatty acids. In addition, they are rich in protein, magnesium, iron and zinc 20,21 .

The best plant foods high in omega-3s are flaxseed oil and seeds, chia seeds, walnuts, soy, and hemp seeds. They contain omega-3 in an inactive and therefore not very healthy form of ALA.

Table of omega-3 and omega-6 content in products

Conclusion

The list of natural products containing omega-3 fatty acids is quite extensive.

It is important to understand that not all omega-3s in foods are created equal. In general, plant sources of omega-3s contain the ineffective, inactive form of the omega-3s ALA, while animal sources contain the active forms of the omega-3s DHA and EPA, which carry health benefits.

A good alternative for vegans and vegetarians, or those who don't like the taste of fish, are algae-based omega-3 supplements that are as beneficial as fish oils and oily fish.

In full title omega-3 polyunsaturated fatty acids or PUFA for short, are part of the family of unsaturated fatty acids. The most important omega-3 acids are alphalinolenic (ALA), eicosapentaenoic (EPA) and docosahexaenoic (DHA). The human body is able to generate long bonds of EPA and DHA, but the efficiency of this process is very low. Moreover, if omega-6 acid has already formed nearby, then the probability of the formation of one of the omega-3 acids tends to zero.

From the foregoing, it can be seen that omega-3 acids, so necessary for maintaining the normal functioning of all organs, can only be obtained through.

Beneficial features

PUFAs support the normal functioning of the human system. Provide coordinated work , contribute to the development of a certain group .

The benefits of omega-3 acids are noticeable in such moments:

1. Promotes the synthesis of eicosanoids - hormones responsible for the course of biochemical reactions in cells.
2. Helps in the fight against "wrong" cholesterol, which can significantly reduce the likelihood of vascular, and.
3. Promotes the formation of spermatozoa.
4. Corrects the process of hormone production.
5. It is directly involved in the delivery of oxygen to the tissues of the body.
6. It stabilizes metabolism, reduces psychological tension, and does not allow the condition to develop.
7. Maintains elasticity and relieves pain associated with arthritis and arthrosis.
8. Makes the body more receptive to insulin.
9. It fights inflammatory processes, minimizes the possibility of occurrence and diseases associated with a violation of the immune system.
10. Promotes concentration, stimulates, thereby affecting the quality of perception and assimilation of new information.
11. Dulls a constant feeling, which allows a person to get rid of excessive use.
12. Promotes growth and getting rid of an unnecessary layer.
13. Improves muscle endurance.

After analyzing all the abilities of omega-3, we can conclude what they will be useful for. proper use for women.

1. They will help to forget about painful, sharp mood swings in.
2. They will help slow down the process (namely, loss of elasticity and appearance).
3. Support the work of the endocrine system, especially during early menopause. Prevent the development of concomitant diseases during this period.
4. Facilitate the initial course of menopause.

The daily norm of a person

There are no clearly regulated norms for the use of omega-3 acids. There are only recommendations according to which a certain amount of a substance is necessary to maintain the normal functioning of the body.

For adults

In addition, PUFAs are responsible for the normal development of the head baby, for the timely appearance. And through mother's milk, a sufficient amount of acids does not always come.

What foods contain omega-3s

The main source of omega-3 fatty acids, of course, is, more precisely. It has the highest concentration. But some of plant origin are not inferior in the content of the necessary substance.
Here is a list of all PUFA-containing products.

Deficit and surplus

Any useful substances: fatty acids, etc. in the body should be in the aisles of the norm. An excess of a substance, as well as its shortage, cannot but affect the functioning of human organs.

The presence of these symptoms means that the body is deficient in omega-3 acids for a long time. Review your diet. Perhaps you have not eaten seafood for a long time. If you have a dislike for this food, then you can replenish the reserves of PUFAs with the help of the Omega-3 preparation, which includes eicosapentaenoic and docosahexaenoic acids.
It will replenish the missing supply of substances, help get rid of the "harmful" fats that a person constantly consumes and which can adversely affect the cells of the body. It is recommended to use 1-2 capsules per day. Duration of admission - three months.

Important! Before you start taking the drug, consult your doctor. He will assess the condition of the body and draw up an individual schedule for taking the medicine.

The price of the Omega-3 drug is quite high, which may not be affordable for some people. For them, there is a more affordable source of omega-3 acids - fish oil. This product is available in liquid form and capsules. It has a rather specific smell and taste, which makes it a little difficult to use in the form of a liquid.

Overabundance of fatty acids

With an excess of fatty acids in the human body, there is:

• stomach upset;
• pressure drop;
• indigestion;
• deterioration of blood clotting, which leads to bleeding.

The first thing you should do when you find such symptoms is to see a doctor. He will assess the situation and tell you what to do next. You will most likely need to change your diet. You will need to minimize your intake of omega-6s and other polyunsaturated fats. Also, build a diet in such a way that only natural sources of omega-3 are present in it, and you receive them no more than the daily allowance.

Contraindications

You should not take omega-3s if:

• hypercalcemia;
• individual intolerance;
• hyperthyroidism;
• tuberculosis (in the active phase).

Omega-3 fatty acids play an important role in our body. They make sure everything runs like clockwork. Their lack, as well as an overabundance, can adversely affect.

Many people have heard the mysterious name - Omega 3, everyone has heard about its benefits, but already every second one will find it difficult to say what it is, what Omega 3 contains, and what exactly it is useful for. It's time to figure it out.

Omega 3 - what is it?

Omega 3 components are very important in the nutrition of people of any age. This polyunsaturated fat is valuable for mental development and for maintaining good physical health. Increased fatigue, impaired memory, blood circulation, depression, lack of energy are clear signs of an Omega-3 deficiency.

In addition, the skin suffers - it begins to peel off, a rash and dandruff may appear, nails break; from the digestive tract - constipation, flatulence begin; possible joint problems.

The human body cannot independently produce the considered polyunsaturated fatty acids, therefore, a source of their intake from the outside is necessary, that is, through food.

Foods containing Omega 3, sources of PMFA

So, what foods contain Omega 3 in the largest quantities:

• sea ​​fish, most of all in;
• various oils (linseed, camelina, soybean, rapeseed);
• nuts (walnuts,), seeds,;
• broccoli;
• and the fruit itself.

Since marine fish are considered the main source, it is important that they are grown in natural conditions and eat seaweed, and not grain and mixed feed in farm fish farms.

For the body, fish in a lightly salted version is much more useful than in a fried one.

Omega 3 Benefits for Athletes

For people who are professionally involved in sports, food supplements with Omega 3 PUFAs have been specially developed. They are made on the basis of flaxseed oil or fish oil. You can see the options for additives.

An athlete puts additional stress on his body to achieve maximum results. Omega 3 fatty acids are simply necessary for the healthy functioning of the body of people studying, bodybuilding or other sports.

These acids contribute to the normalization of pressure, improve blood circulation, help the healthy functioning of the heart muscle during exercise, ω-3 are simply indispensable for gaining muscle mass, while maintaining a healthy hormonal background.

The use of Omega 3 for weight loss

As for weight loss, there is no clear evidence that Omega-3 fatty acids help burn fat. You can lose weight only by following the right diet. Omega 3 fats help curb appetite and keep you feeling full longer.

During the diet, fat is excreted through the blood and burned. The work of the heart may be disrupted. The use of Omega-3 PUFA components helps to stabilize pressure. The Omega 3 complex is not the root cause of weight loss, but it is actively involved in healthy weight loss.

Omega 3 complex for adults and children - what is it good for

Omega 3 fats are vital for the normal functioning of the heart and brain. If you include them in your diet every month, then the nervous system will be much easier to cope with stress, depression, nervous overload, and even premenstrual syndrome.

In modern society, children also experience the strongest stress loads. As a result, immunity weakens, concentration of attention decreases, and the work of the heart is disturbed.

The Omega 3 complex has a positive effect on the brain, the development of teeth, the quality of the hair and skin of children. The intake of the most important acids in the child's body helps to improve memory and attention. For the correct initial construction of the fetal neural tube, omega 3 is very useful for pregnant women.

Therefore, foods with vital fats must be included in the daily diet of a child. Additionally, you can give vitamin complexes with Omega 3, strictly observing the dosage, according to the age of the child.

It should be noted that children are allowed to take vitamins from 1.5 years.

Taking Omega 3 helps to get rid of infertility, helps with diseases of the joints, skin, cardiovascular system, atherosclerosis, the complex is used to prevent the development of osteoporosis, heart attacks and strokes, oncological diseases, Alzheimer's disease, improves the condition with allergies.

As we can see, the effect of Omega 3 on the body is great, so it is worth taking care of uninterrupted suppliers of this essential polyunsaturated fatty acid to maintain our health.

Benefits of Omega-3 for the body

To summarize all of the above, the benefits of Omega 3 are invaluable, we highlight the most important effect on the main organs and systems of a person:

• on the cardiovascular system - prevention of stroke, heart attack, the development of atherosclerosis and hypertension;

• on the skeletal system - maintains the flexibility and elasticity of the joints and spine at the proper level, reduces pain during degenerative processes;

• on the nervous system - the psyche becomes more stable and resistant to external influences, depression and development are prevented;

• on the immune system - suppression of inflammatory processes, especially of an allergic nature.

Harm or contraindications Omega-3

• In large quantities, omega 3 is heavy for the pancreas, with a predisposition of the body and inflammatory diseases of the digestive tract, it can occur.

• In case of an overdose, a significant blood thinning occurs, which is not so good with a tendency to bleeding, hemorrhagic syndrome.

• There is an individual intolerance, there may be an allergy to fish (the main source of Omega 3).

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

Omega-3 Rich Foods

The approximate amount is indicated in 100 g of the product

General characteristics of Omega-3

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

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

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

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

Daily requirement of the body for Omega-3

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

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

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

The need for Omega-3 increases with:

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

The need for Omega-3 is reduced:

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

Absorption Omega-3

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

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

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

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

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

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

Interaction with essential elements

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

Omega-3 for beauty and health

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

The benefits of omega-3s are known to everyone and have long been beyond doubt. This group of fatty acids is found in many foods and is extremely important for our body. What is their use, where are they found and who needs omega-3s in the first place? The article will tell about all this.

Unsaturated fatty acids are easily oxidized and unstable to heat treatment, so foods containing them are more beneficial to eat raw. Moreover, they are found mostly in plant foods.

When consumed properly, unsaturated acids have many beneficial properties for humans. For example, they speed up metabolism, help reduce appetite, and minimize the production of the stress hormone cortisol, which causes overeating.

Unsaturated fatty acids are divided into two large groups depending on the number of double bonds between carbon atoms. If there is one such bond, the acid is monounsaturated; if there are two, it is polyunsaturated.

Omega-3s belong to the group of polyunsaturated fatty acids. In the human body, they are not synthesized and therefore are considered indispensable. They are part of many structures - for example, cell membranes, epidermis, mitochondria; help remove bad cholesterol, have a powerful anti-inflammatory effect.

Benefits of Omega 3

Pregnant women and children

During pregnancy, women are often prescribed omega-3. There are a number of good reasons for this.

Most importantly, polyunsaturated fatty acids reduce the risk of miscarriage and the appearance of toxicosis in the later stages of pregnancy, and also prevent the possible development of depression in the expectant mother. Toxicosis is especially dangerous, causing damage to many organs and systems. Against the background of this disease, the kidneys, liver, nervous system suffer, blood pressure rises and edema appears.

Fish oil is considered the most convenient source of omega-3s, since fish contains the most fatty acids. Of the many functions that it has on the body of a pregnant woman, the following can be distinguished:

• Normalization of pressure and blood flow
• Protection of blood vessel cells
• Reducing the possibility of developing neurosis or stress

Omega-3s have a positive effect not only on the mother, but also on the fetus. They strengthen the health of the child and contribute to its proper development, prevent problems with the digestive system. And in the first months of life, the baby is often prescribed fish oil as a prevention of rickets.

Athletes

Omega-3s are considered an important part of a sports diet for several reasons. They maintain joint health, increase endurance, reduce the risk of developing cardiovascular diseases, and have a tonic effect. But first of all, polyunsaturated fats serve as a source of energy needed by any athlete.

For weight loss

It cannot be said that polyunsaturated acids contribute to the effective burning of fat reserves. But they are good at reducing appetite, and, consequently, the number of calories consumed. Therefore, with the right intake of omega-3s, physical activity and a healthy diet, you can achieve weight loss.

For skin

Omega-3s also have an effect on the skin. They are important for several reasons:

• Maintain the required level of collagen. With age, its amount gradually decreases, skin elasticity is lost, wrinkles begin to appear on the body. Omega-3s slow down this process.
• Prevent the development of skin allergies.
• Actively fight skin diseases such as acne or dermatitis. In people whose diet does not have problems with a lack of polyunsaturated acids, such diseases are much less common.
• Omega-3s are powerful antioxidants and protect the skin from harmful atmospheric oxygen.
• Protect the body from depression. Stress and loss of strength negatively affect all systems and structures of the body, including the skin.

For the heart and blood vessels

Omega-3s are important for the cardiovascular system because they remove excess cholesterol. Cholesterol plaques settle on the walls of blood vessels, thereby reducing their elasticity and preventing normal blood flow. Omega-3s reduce the risk of developing inflammation of the heart muscle and atherosclerosis, provide the brain and organs with normal blood supply.

For immunity

Omega-3s are part of the membrane of immune cells, and are also involved in the synthesis of eicosanoids - substances that direct leukocytes to inflammation foci. In addition, polyunsaturated fatty acids are partly responsible for the increase in temperature during illness, and this is an important point in the fight against the disease.

For joints

Omega-3s have a positive effect on cartilage and bone tissue in the body. Polyunsaturated fats are involved in the correct formation of compositions, increase the volume of intra-articular lubrication, and strengthen bones. They reduce the risk of fractures in childhood and adulthood, maintain joint mobility and minimize possible problems with them.

For muscles

Omega-3s affect the growth of protein in the body, and muscle growth directly depends on its synthesis. In addition, polyunsaturated acids have the ability to increase the cross-sectional area of ​​some muscles.

Signs of an Omega-3 Deficiency

Deficiency of polyunsaturated fatty acids is observed in most of the world's population, especially in developed countries. The reason is simple - less and less attention is paid to a natural product, fast and not always healthy food seems easier and more convenient. Consumption of oily marine fish has declined, in part because of its cost and quality. And since most of the omega-3s are found in fish, it is not surprising that the lack of polyunsaturated fats has become a mass phenomenon.

You can assume that a person is deficient in omega-3 by the following signs:

• Skin problems. The work of the sebaceous glands is disturbed, the skin begins to peel off and dry, dandruff appears on the head.
• Muscle weakness, pain and crunch in the joints.
• Loss of efficiency. A person who is deficient in omega-3 may have problems with memory, perception of information. It is difficult for him to concentrate, absent-mindedness and fatigue appear.
• Weakened immunity. The resistance of the body decreases, the person is more susceptible to diseases.
• Reduced vision. The eyes begin to dry, which causes visual acuity to drop.

In addition to health problems, lack of omega-3 provokes depression, bad mood, nervousness. In some people, for this reason, even a tendency to suicide was observed.

Daily rate

To maintain the norm of omega-3 in the body, it is enough to eat oily fish two to three times a week. But if this is not possible, supplements will help to fill the daily requirement.

There is no definite figure on what exactly the daily norm should be. Each scientific organization provides different data, but the average amount of omega-3s ranges from 300-500 mg per day for adult men and women. According to Rospotrebnadzor, the daily rate should be 800-1600 mg.

Pregnant and lactating women will need another 200 mg in excess, and the average need for newborns is 50-100 mg.

However, there are diseases in which the daily intake of omega-3 must be increased. Patients with heart disease are recommended 1000 mg daily, and people prone to depression - 200-2000 mg.

Omega 3 vs Fish Oil: What's the Difference?

Some people mistakenly believe that fish oil and omega-3s are the same thing. In fact, there is a difference between them, and quite significant.

Fish oils are several fat-soluble elements that accumulate in fish livers. In its composition, it contains glycerides, polyunsaturated fatty acids omega-3 and omega-6. Pharmaceutical fish oil consists mainly of omega 3.6 fatty acids and vitamins A and D.

Indeed, most of the omega-3 is found in fish oil. But the total content of polyunsaturated fats in it is less than a third, everything else is other substances.

Application

Most often, omega-3s come in the form of capsules. They go down in a pharmacy without a prescription, so anyone can buy them. Despite this, before taking it is worth consulting with a specialist to make sure that the drug will not harm your health.

For preventive purposes, an adult needs one capsule a day with meals or immediately after it. The reception must last at least three months, otherwise the result may not be.

For medicinal purposes, the dose can be increased to two or three capsules per day in consultation with your doctor. Children under the age of twelve are also required to consult a specialist.

To get rid of the unpleasant taste of fish oil in the mouth, it is recommended to include sour fruit juices, pickles or sauerkraut in the diet.

Contraindications

There are cases in which taking omega-3 is contraindicated:

• In case of an excess of vitamin E
• When taking medications containing vitamin E at the same time
• Hypersensitivity to omega-3 fatty acids
• For omega-3 intolerance
• In case of an allergic reaction to fish or its products.

How to use fatty acids correctly?

Foods containing fatty acids will bring the most benefit when raw, so it is advisable not to subject them to heat treatment or to subject them to a minimum. To avoid problems due to a lack of polyunsaturated acids, it is recommended to follow the following rules:

• Refuel fresh salads with vegetable oils - when frying, they lose their beneficial properties.
• Do not store oils in the light, but it is even better to find dark containers for them.
• When buying, give preference not to frozen, but to raw fish.
• Pay attention to walnuts - several kernels contain the daily norm of fatty acids.

If you approach the composition of the diet thoroughly, the fatty acids contained in food will be enough to provide them to the entire body. A child needs one and a half to two times less polyunsaturated acids than an adult, it is also important not to forget about this.

Harm and overdose

Side effects can occur when taking omega-3s. For example, sometimes there are symptoms reminiscent of departure - nausea, diarrhea and even vomiting. People with an allergy to fish may experience swelling, rashes on the body. In these cases, it is necessary to stop taking and consult a specialist for advice. Most likely, omega-3 will have to be replaced with another drug.

Overdose, as a rule, does not carry a negative reaction. Even if the daily norm is exceeded, it does not threaten the body.

Foods containing omega-3

Oily fish is considered the highest omega-3 food. This list includes trout, sardine, salmon, salmon, herring, halibut and mackerel. There are many unsaturated fats in some other underwater inhabitants - oysters, lobsters, scallops.

In addition to fish, ample amounts of omega-3s are found in oils—especially canola and olive—flaxseed, walnuts, lettuce, kale, broccoli, and some legumes.

Top 5 Supplements

There are many drugs based on polyunsaturated acids. There is no particular difference between them, the difference is only in the manufacturer and the dosage of the substance. Despite the fact that there are dozens of such additives, only a few have gained particular popularity in Russia:

• Omacor. This German drug is most often prescribed for adults at risk of myocardial infarction. One capsule per day is sufficient as a daily allowance.
• Vitrum Cardio omega-3. Produced in the USA. Prevents the development of cardiovascular diseases, taken once a day. One capsule of the drug contains 1 g of omega-3.
• Doppelhertz is another German-made additive. One dosage contains about 800 mg of salmon oil.
• Omeganol Forte is distinguished by the content of both omega-3 and omega-6 fatty acids. Among the previous additives, it stands out for the lowest cost.
• Nutrilight is a supplement from the USA. Taken as two capsules per day.