Products with vitamin omega 3. Composition of vegetable oil. Fatty acid rating

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.

Reception of 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, cancer, 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).

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:

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!

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.

Content:

What are omega-3 fats and how do they affect the body. What are the sources of fatty acids and what is the danger of their deficiency and excess.

Omega-3 - polyunsaturated fatty acids. They belong to the category of irreplaceable elements and come only with food. Omega-3 fatty acids are roughly divided into three categories:

• eicosapentaenoic acid;
• docosahexaenoic acid;
• alpha linoleic acid.

Each of these acids has symbols - EPA, DHA and ALA, respectively. ALA is plant-based and found in hemp, flax seeds, and leafy vegetables. DHA and EPA are acids of animal origin. Sources of Omega-3 fatty acids are fish, salmon, sardine, tuna.

Omega 3 - indispensable substance, which has a multifaceted effect on the body, taking part in metabolic processes, normalizing the work of many organs and systems. But where are omega-3 fatty acids found in the greatest amount? What effect do they have on the body and what is the risk of deficiency and excess of the substance?

Benefit

When evaluating the biological role of ALA, DHA and EPA, it is worth highlighting next action on the body:

• Acceleration of metabolic processes.
• Help in the construction of the nervous and endocrine systems.
• Participation in the formation of cell membranes.
• Protection against inflammatory processes and prevention of their development.
• Replenishment of the energy deficit required for the full functioning of vital organs.
• Reduce pressure and keep it at a safe level.
• Protecting the skin and reducing the risk of developing skin diseases.
• Anti-inflammatory and antioxidant action.
• Improving the condition of the hair, reducing their fragility, eliminating their loss.
• Removal of excess cholesterol from the body.
• Improve visual acuity, reduce the risk of developing eye diseases.
• Protecting the heart and reducing the risk of developing cardiovascular disease.
• Improving the condition of the skin, giving it firmness and elasticity.
• Normalization of blood sugar levels.
• Eliminate the risk of developing joint diseases and relieve symptoms.
• Help in the fight against chronic fatigue, increase endurance, increase efficiency. Foods with omega-3 fatty acids in the diet increase exercise tolerance.
• Prevention of disorders in the work of the central nervous system: excludes disorders and frequent mood swings.
• Increased production of certain hormones.
• Increased mental activity.
• Help with fetal development.

daily requirement

To cover the daily requirement, the body must receive 1-2.5 grams of the substance per day. Much depends on age and health. Doctors recommend increasing the dosage if you have the following problems:

• hypertension;
• depression;
• atherosclerosis;
• lack of hormones;
• oncological diseases;
• Alzheimer's disease;
• problems of the cardiovascular system;
• brain diseases.

Also, the body's need for Omega-3 increases in the cold season, when more energy is spent on the course of all processes. It is easier to get the required portion from fish - just take it 3-4 times a week.

Digestibility and principles of cooking

To ensure optimal absorption of fatty acids, enzymes must be supplied to the body to ensure the effective use of SFAs. The group of required components in infancy comes with breast milk. In an adult, vital enzymes are produced in sufficient quantities. Foods rich in omega-3 enter the stomach, are digested, and the acid is absorbed in the upper intestine.

When forming a diet, it is worth considering the following:

• In the process of eating 22-25 percent NLC is lost. For this reason, pharmaceutical manufacturers produce fish oil in capsule form. This ensures that the substance dissolves only in the upper part of the intestine. Thanks to the capsule, 100% absorption is ensured.
• For better digestibility, it is recommended to follow a number of rules for storing and preparing food. PUFAs are afraid of heat, light and oxygen. That's why it's worth knowing which foods contain omega-3s and storing them in the refrigerator and airtight container. In the process of deep-frying, the useful qualities of the products are destroyed. To preserve important substances, cooking should be done in a gentle manner.
• After entering the body, EFA interacts with vitamin D. A combination of Omega-3 and retinol or Omega-6 is considered useful. Also, digestibility improves when combined with protein foods.

Sources of Omega-3 Fatty Acids

Everyone should know what omega-3 fatty acids contain. Thanks to this, it is possible to form the right diet and avoid a deficiency of a useful element. The largest amount of essential fatty acids is found in fish and seafood.. In this case, we are talking about fish that has a “marine origin”. If it is grown on a farm, then the content of useful acid is minimal. This is explained by the special diet of marine life. Fish, rich in Omega-3 fatty acids, quickly covers the body's deficiency in a vital element and eliminates the problems that will be discussed below.

EFAs are also found in plant foods. Most acid in walnuts, flax seeds, oats, wheat germ and greens. To saturate the diet with a useful substance, you should know the following things - the features of cooking with Omega-3, which foods contain it. A table to help is given below:

In addition to those listed above, it is worth highlighting other sources of Omega-3 (g / 100 grams of product):

• fish fat - 99,8;
• flax seeds (oil) 55;
• camelina oil - 37;
• Cod liver - 15;
• walnuts - 7;
• caviar (black and red) - 6,9;
• dried beans - 1,8;
• avocado oil - 0,94;
• dry beans - 0,7;
• lentils - 0,09;
• hazelnut - 0,07.

To get the most benefit from these foods, they should be taken raw or pickled. Stewing, boiling, frying, baking lead to a decrease in nutritional value. If we consider where Omega-3 fatty acids are found, it is worth noting canned fish that do not lose their qualities. The advantage of the product is the presence of vegetable oils that keep the SFA intact.

What is the danger of deficiency and excess?

With improper formation of the diet (vegetarianism, diets, starvation) or the presence of problems with the gastrointestinal tract high risk of EFA deficiency. The easiest way to recognize a shortage is by the following symptoms:

• pain in muscles, tendons and joints;
• dandruff;
• feeling of thirst;
• increased fatigue of the body, decreased performance;
• hair problems (brittleness and loss);
• the appearance of a rash on the skin, peeling, drying;
• apathetic and depressive states;
• deterioration of the condition of the nail plates, a decrease in their density;
• problems with the stool, which manifest themselves in the form of constipation;
• failures in the processes of wound healing;
• gradual increase in blood pressure;
• weakening of the immune system, increased risk of colds and viral diseases;
• deterioration of memory and attention, excessive absent-mindedness;
• decreased vision;
• delay in the processes of mental development and growth;
• slow down recovery processes.

If you do not know which foods contain Omega-3 fatty acids, and do not saturate your diet with them, then the appearance of the described symptoms is a reality. In addition, a deficiency of useful elements for a long time leads to the development of problems with the central nervous system, neuropsychiatric diseases.

An excess of the substance in question is a rare occurrence., which is often associated with uncontrolled intake of drugs with a high content of polyunsaturated fatty acids. At the same time, an overdose of a substance is no less dangerous than a deficiency. The problem appears as follows:

• Loose stools, diarrhea.
• Decreased blood clotting leading to prolonged bleeding. This is possible even with minor cuts. The greatest danger is internal hemorrhages - in the stomach or intestines.
• Malfunctions in the digestive tract.
• Gradual decrease in pressure level.

Admission rules for children and pregnant women

According to research results, the mother's body during pregnancy gives the child 2.2-2.5 grams NLC. This is why pregnant women and children should actively consume fish containing omega-3 fatty acids. At the same time, king mackerel and swordfish should be avoided due to their high mercury content. Children deserve special attention. They should drink supplements under medical or parental supervision to avoid overdosing.

Omega-3 fatty acids have a number of contraindications. They are not recommended for people with diseases associated with blood thinning. In case of a predisposition or in the presence of such a disease, it is worth consulting a doctor.

Results

Knowing what omega-3 fats are good for, what foods contain them, and how much of them should be taken daily is a must for every person. Proper organization of the diet in terms of filling it with fatty acids is the way to good health and youth.