Where is omega 3 found in food table. Composition of vegetable oil. Fatty acid rating

Omega-3 fatty acids are also called polyunsaturated. These substances cannot be replaced by anything else. They cannot be synthesized by the body on their own, so they need to be replenished from the outside. Omega-3s are several independent substances with their own structure and effect on the body.

Scientists know ten fatty acids. Of these, only four are particularly important:

1. docosagesaenoic acid;
2. alpha linolenic;
3. eicosapentaenoic;
4. docosapentaenoic.

They are found in products of plant and animal origin.

Where is Omega-3 found?

The main product containing these acids is fish. However, when frying, the structure of acids is destroyed, therefore, to replenish the supply of Omega-3 in the body, it is better to eat lightly salted fish. Interestingly, you do not need to choose exquisite varieties of fish, such as trout, cod, halibut - ordinary herring is enough.

Most Omega-3 in mackerel. It is followed by herring, then salmon, tuna, cod, halibut. Seafood can also boast of the presence of fatty acids of this type. Especially the shrimp.

One hundred grams of fish per day is enough to replenish the body with a daily allowance. Eating fish twice a week will improve your well-being and improve your body.

Omega-3 acids are slightly less, but are found in livestock meat, eggs, and vegetable oil.

Other sources of Omega-3s are:

1. Beans;
2. Greens;
3. soy;
4. Germs of oats and wheat;
5. Cabbage;
6. Zucchini.

Consumption rate

A person needs about two and a half grams of Omega-3 per day. It is better if they are from sea fish. There are more of them. Farm-raised fish cannot boast of a rich composition of acids. Omega-3 content in fish decreases with frying. So, it is better to choose more gentle cooking methods.

You can also replenish the supply if you eat 5-10 walnuts per day. Or add one teaspoon of flaxseed to your food. Accustom yourself to eating vegetable oil - and the problem with Omega-3 will disappear by itself.

About 25% of the composition of acids is lost when it enters the body. For this reason, manufacturers produce fish oil in capsules. They begin to dissolve, only finding themselves in the intestines.

Fatty acids are necessary for women in the postpartum period. They will help you deal with depression. Older people will be strengthened by mental faculties.

Signs of a lack of Omega-3 in the body

1. Skin problems - dryness and itching.
2. Brittleness of hair and nails.
3. Weakness and fatigue.
4. Constipation.
5. Muscle pain;
6. Decreased immunity.
7. Depressive state.
8. Distractedness and forgetfulness.

Too much Omega-3 in the body

People with a disease of the stomach and intestines should be careful to eat fatty foods. It can harm the body, even cause internal bleeding.

Healthy people simply cannot overdo it with the consumption of these acids these days. We do not have a large amount of fish, seafood, too, and in all other food products Omega-3 is not so much.

If, nevertheless, you overate Omega-3, then this threatens you with blood incoagulability, bleeding and low blood pressure. A shallow cut can be a real problem.

Omega-3 fatty acids are destroyed by sunlight, oxygen and high temperatures. Therefore, products with their content are stored in a closed container in a cool place. And frying them is not recommended at all.

The role of fats for the body is difficult to overestimate. They serve as protection for all internal organs and prevent their hypothermia. Participate in the renewal of skin cells. Already this is enough to realize the importance of these components.

Video compilation

Omega-3s are polyunsaturated acids found in foods that are indispensable for the human body. These compounds have a variety of positive effects on organs and systems, are involved in metabolism, and have a beneficial effect on the functioning of the body.

There are 3 types of omega-3 fatty acids:

• eicosapentaenoic acid - EPA;
• docosahexaenoic acid - DHA;
• alpha linoleic acid - ALA.

EPA and DHA are found in animal foods. ALA is present in plant foods. A rich animal supplier of fatty acids is sea fish. Good plant sources of omega-3s are seeds and leafy greens.

The effect of omega-3 on the human body

Polyunsaturated acids are the most important compounds for the body that perform many functions in tissues and organs. In the human body, omega-3 acids:

• stimulate metabolism;
• participate in the formation of nerve fibers, brain tissues and endocrine glands;
• replenish energy;
• prevent the development of inflammatory reactions;
• maintain an optimal level of blood pressure;
• participate in the construction of cell membranes;
• have an antioxidant effect;
• remove excess cholesterol from blood vessels;
• normalize the concentration of sugar in the blood;
• reduce the likelihood of developing heart pathologies;
• maintain visual acuity, reduce the likelihood of eye pathologies;
• stimulate the production of certain hormones;
• prevent the development of skin diseases;
• relieve the symptoms of joint pathologies;
• prevent baldness, improve the structure of the hairline;
• eliminate chronic fatigue, depression, nervous and mental disorders;
• increase physical endurance and intellectual performance;
• participate in the formation of the embryo in the womb.

Daily intake of omega-3

The optimal daily amount of the substance is 1 gram. However, omega-3 intake increases to 4 grams per day for people with the following pathologies:

• depression
• hypertension;
• senile dementia;
• tumors;
• hormonal imbalance;
• atherosclerosis;
• predisposition to heart attacks.

Also, the daily dose of a useful compound increases in the winter months, and even with intense physical exertion.

Omega-3 Deficiency Symptoms

Medical experts say that the diet of most people is poor in fatty acids. Significant omega-3 deficiency is accompanied by the following symptoms:

• pain in the joint tissues;
• drying and irritation of the skin;
• thinning and fragility of hair and nail plates;
• constant fatigue;
• low concentration.

Due to a prolonged lack of polyunsaturated acids, pathologies of the heart and circulatory system, diabetes, and depression can occur.

It happens that a person consumes fatty acids in the required amount, but the body is still deficient in omega-3. This phenomenon is observed with a lack of certain vitamins and minerals in the body. In order for fatty acids to be normally absorbed, the body in the optimal amount must contain:

• vitamin C;
• vitamin E;
• vitamin B 3 ;
• vitamin B 6 ;
• magnesium;
• zinc.

Vitamin E is especially important for the full assimilation of polyunsaturated acids, which prevents the oxidation of useful substances.

It should be borne in mind that omega-3 acids are poorly absorbed when consumed in conjunction with hydrogenated fats. Also, polyunsaturated acids are destroyed under the influence of oxygen and light rays, as a result, products lose their useful properties, become rancid.

Foods rich in omega-3

Most fatty acids contain seafood and sea fish. But keep in mind that only fish caught in the sea is saturated with useful compounds, and not grown on farm waters. Farm fish eat mixed feed, so few useful substances accumulate in its body.

Of plant products rich in polyunsaturated acids, flax seeds, wheat germ, nuts, herbs, and legumes can be noted.

The table below shows the concentration of omega-3 in foods.

Flaxseeds are used as an additional medicine for diabetes, arthritis, multiple sclerosis, breast cancer, pathologies of the respiratory system and digestive tract. As can be seen from the table, a lot of polyunsaturated acids are found in various vegetable oils, fish oil, walnuts, and leafy greens. Therefore, these foods must be included in the diet.

In order for the above products to give the body the maximum benefit, they must be consumed fresh, pickled or canned, but it is not recommended to heat them. There are practically no useful substances left in boiled, fried and stewed food, and the nutritional value of thermally processed foods is significantly reduced. It is better to eat canned fish in oil, because vegetable oils do not allow fatty acids to break down during preservation.

The danger of an overabundance of omega-3s

Excess intake of omega-3s is a rare occurrence, usually due to excessive intake of pharmaceuticals with a high content of polyunsaturated acids. An excess of a substance in the body is a condition no less unfavorable than a deficiency. This condition is accompanied by the following symptoms:

• disruption of the digestive tract;
• liquefaction of the stool, diarrhea;
• a decrease in blood clotting, which may cause bleeding in any part of the digestive system;
• lowering blood pressure.

Omega-3 intake by children and pregnant women

As a result of scientific research, it has been established that the mother's body daily releases about 2.5 grams of polyunsaturated acids to the body of a child developing in the womb. Therefore, pregnant women are advised to include fish or seafood, vegetable oils in the menu every day.

For the proper development of the body, it is useful for young children to take dietary supplements based on fish oil or vegetable oils. However, taking medications by a child should be carried out under the supervision of parents or a pediatrician to prevent overdose.

Omega-3 food supplements

If the diet is low in fatty acids, then adults and children are advised to take pharmacy food supplements that include omega-3s. These supplements are usually sold in capsule form. In the pharmacy, you can ask for fish oil, flaxseed oil, as well as vitamin and medicinal preparations, including EPA, DHA and ALA.

These drugs are good sources of omega-3 for people who are predisposed to hypertension, stroke, heart attack. Also, medications are prescribed to improve the condition of patients suffering from lupus erythematosus, arthritis, depression, scleroderma.

With proper and nutritious nutrition, it is impossible to face a pronounced deficiency of polyunsaturated acids. It should be borne in mind that omega-3 acids from food are absorbed better than from pharmaceuticals. Therefore, each person should daily enrich the menu with animal and vegetable products saturated with fatty acids.

People who are interested in a healthy lifestyle know perfectly well what Omega-3 is. This is the name of a polyunsaturated fatty acid, which is not produced by the human body, therefore it enters it with food. In general, the role of fats in the human body is multifaceted: they are involved in cell renewal, protect internal organs from damage and hypothermia, and provide energy. Omega-3 in food has a positive effect on almost all bodily functions. However, today it is these fatty acids that are lacking in our daily diet. People are constantly in a hurry, do not have time to cook food from natural products, preferring semi-finished products and canned food. But after industrial processing, the percentage of polyunsaturated fatty acids in food is significantly reduced. Many have become addicted to all kinds of diets that completely exclude the consumption of fats, which also does not add health. As a result, the lack of Omega-3 in the body often leads to the development of serious diseases.

Beneficial features

Omega-3 polyunsaturated fatty acids are distinguished by a wide variety of useful properties, since they directly affect the structure of body cells, increasing their functional activity. The main benefit of these fatty acids: lowering the content of low-density lipoproteins, that is, normalization in the blood. Such an effect prevents the formation of blood clots in the vessels, protects a person from the development of atherosclerosis, the occurrence of strokes, heart attacks and other cardiovascular diseases.

Omega-3 fatty acids are essential for young mothers in the postpartum period, they help overcome depression, enhance the mental abilities of older people. Products with a high content of Omega-3 resist the development of diabetes, have a beneficial effect on the condition of the joints.

What foods contain omega-3s?

Omega-3 in animal products

The source of Omega-3 polyunsaturated fatty acids in the body can be products of both animal and vegetable origin. It is a generally accepted fact that most omega-3s are found in marine fish. First of all, these are sardines, halibut, catfish, salmon. Moreover, the largest amount of fatty acids is present in fish directly caught in the sea, where it feeds on natural feed. Farm-raised fish have far fewer healthy fatty acids because they are fed artificially. The content of Omega-3 in the frozen product is also significantly reduced. Therefore, it is better to use fresh or chilled fish, although frozen sea fish should not be abandoned either. In addition, a lot of Omega-3 is found in sea mollusks, algae, shrimp, squid.

Eggs eaten by many for breakfast are also rich in this unique polyunsaturated fatty acid. But here there is one significant nuance. Village birds eat natural food, so their eggs contain 20 times more omega-3 acid than eggs of chickens raised in poultry farms.

Omega-3 in plant foods

Of the products of plant origin, which include Omega-3, flax seeds are the most useful and, accordingly,. Many believe that these products are even ahead of fish in terms of the content of this fatty acid. As a remedy, flax seeds are used for diseases of the respiratory and gastrointestinal tract, arthritis, diabetes and breast cancer. Also, omega-3 fatty acids are present in sunflower, corn, rapeseed, olive oil, walnuts, almonds, spinach, cauliflower and Brussels sprouts. By the way, today you can buy Omega-3 polyunsaturated fatty acid in capsules, but still its most complete source is natural products.

Thus, omega-3 fatty acids in food should be included in the diet of every person. Saving on sea fish, linseed or olive oil will not add health at all. The money that a person regretted for healthy products, he will then definitely spend on medicines. This is the law of life. Be healthy!

Now more and more you can hear about the benefits of fatty acids. People who want to be healthy try not to consume animal fats, making a choice in favor of vegetable oil. When choosing foods for a diet, many find out where Omega-6 is found. Therefore, sometimes it turns out that even too much of these fatty acids enters the body. And despite the fact that they are very beneficial for health, their excess can lead to serious violations in the functioning of various organs.

The role of fats in the body

Women who want to lose weight often cut out fat altogether. But this cannot be done, since these substances are necessary for the body. It is from the components of fats that the molecules that make up cell membranes are built. Therefore, with a lack of fat, cells cannot grow and exchange information.

In addition, fats are used for energy production. Not a single process in the body can do without them. Moreover, both vegetable and animal fats are needed. The only things to avoid are trans fats, such as margarine, and refined oils. Overcooked fats can also become harmful, because with a strong increase in temperature, their components decompose with the formation of carcinogens..

Characterization of fatty acids

Of all the fats that enter the body with food, unsaturated ones are useful. There are a lot of them, but no more than two dozen are considered important for a person. All of them are included in the group These are monounsaturated acids Omega-9, polyunsaturated acids - Omega-3 and Omega-6. Moreover, if the first can be produced by the body on its own, which is why their deficiency is never observed, all the rest come only with food. And since they are very important for the functioning of cells, every person needs to know where Omega-3 and Omega-6 are contained. This is necessary in order to include these products in the daily diet.

Omega-3s are docosahexaenoic, eicosapentaenoic and alpha-linoleic acids. They are involved in the work of the central nervous system, so their lack negatively affects health. Omega-6 is represented mainly by linoleic acid. It is used to produce other substances needed by the body, such as gamma-linolenic and arachidonic acids.

If polyunsaturated fatty acids enter the body in sufficient quantities, then mediators that transmit impulses from nerve cells are produced normally. These substances perform the following functions:

• responsible for the sensitivity of receptors;
• participate in the work of the circulatory, respiratory and nervous systems;
• stimulate the processes of smooth muscle work;
• participate in metabolic processes.

Role of fatty acids

It is very important that the correct balance of these substances is maintained in the body. It is Omega-3s that stimulate the production of mediators for the transmission of nerve impulses. They are most abundant in fish oil, flaxseed oil, and walnuts. But you also need to know where Omega-6 is found. After all, these substances also have very important properties:

• improve the functioning of the nervous system;
• relieve premenstrual syndrome in women;
• reduce inflammation;
• cleanse the body of toxins;
• improve the condition of the skin, hair and nails;
• participate in the processes of cell regeneration;
• normalize the amount of cholesterol in the blood.

What is harmful lack of these fats

Most people are deficient in omega-3s. Because of this, obesity develops, a person ages faster, often gets sick. But it may also be that linoleic acid also enters the body with food in insufficient quantities. This occurs with an unbalanced monotonous diet, frequent dieting, or in violation of lipid metabolism. The body also experiences an increased need for these fatty acids in the cold season, with various diseases and during pregnancy.

Then the following symptoms may occur:

• skin condition worsens, eczema appears;
• hair falls out, their growth slows down;
• impaired liver function;
• nervous diseases occur;
• bones and joints suffer;
• immunity decreases;
• reproductive function is impaired.

Where is Omega-6 found?

A table of the ratio of the amount of fatty acids in the most common products is offered for study by people who want to take care of their health. Linoleic acid is good for the body, but it is most effective only when combined with omega-3s in the right ratio. If the balance of these acids is maintained, the body functions properly. You should try to choose those products that contain Omega-6 and Omega-3 in the correct ratio. They should enter the body, respectively, 8-10 and 0.8-1.6 grams per day.

The following foods are especially useful for maintaining the balance of fatty acids:

• linseed oil;
• chia seeds;
• flax seeds;
• walnuts;
• raw beans;
• lettuce;
• fresh spinach;
• pumpkin;
• cauliflower;
• arugula.

Omega-6: where it is found the most

In order not to experience a lack of any nutrients, you need to monitor the balance of your diet. It is important that fats are present in the diet daily. It is especially necessary to pay attention to those foods that contain the most Omega-6. It can be:

• raw sesame, sunflower and pumpkin seeds;
• unrefined sunflower, corn, soybean, sesame and other vegetable oils;
• raw pine nuts, pistachios and peanuts;
• wheat, rye, oats, lentils, chickpeas;
• eggs and offal;
• avocado;
• sea ​​fish.

In addition, there are nutritional supplements from which you can get enough linoleic acid. These are grape seeds, blackcurrant, Spirulina and others. Such supplements are often successfully used for arthritis and other inflammatory diseases, disorders of the cardiovascular system.

But it is not enough to know what foods contain Omega-6, they must also be used correctly. In order for fats to be well absorbed, foods should be cooked as little as possible. Food fried in oil is especially harmful. All oils are recommended to be added to cooked food immediately before consumption. And you need to make sure that they are cold-pressed and unrefined..

Why can there be an excess of these acids

This is most often due to changes in the food industry that have taken place in the last few decades. Grazing cattle on natural pastures becomes unprofitable, as well as catching fish in the sea. If they grow and eat naturally, then their meat is good for health, as it contains all the necessary nutrients. But now livestock and fish are grown on cheap feed rich in Omega-6. Therefore, modern meat and milk are rich in precisely these fatty acids, but Omega-3 is not in them.

In addition, all junk food contains a large amount of fat. These are chips, french fries, sauces, pizza, sausages.

Why Too Much Omega-6 Is Harmful

The modern fascination with healthy eating, and especially the attention to fats, leads to the fact that the diet of an ordinary person is usually not deficient in them. Omega-6 fatty acids are now especially ingested with food. Few people know where these substances are contained, but the food industry has taken care of this for consumers. Indeed, most livestock and fish farms grow products using special feeds rich in these fatty acids. Therefore, many people experience an overabundance of them.

This condition leads to narrowing of blood vessels, increased blood pressure, impaired immunity and frequent inflammatory diseases. People who frequently consume foods rich in omega-6 are more likely to suffer from cardiovascular and oncological diseases, they age faster, suffer from migraines, depression, arthritis or asthma. With an excess of linoleic acid, blood viscosity increases, blood clots may occur. And this happens because the balance of fatty acids is disturbed - there is not enough Omega-3. At the same time, the body begins to use linoleic acid for energy production and cell building..

How to maintain the right balance of fats

These substances must be supplied to the body not just like that, but in the correct ratio. The balance of Omega-6 and Omega-3 should be 2:1, in extreme cases - 6:1. But now in most people it is 10:1, but more often even 30:1, which leads to disruption of the functioning of many organs. Recently, a lack of omega-3 fatty acids has often been observed in a modern person. There are many of them in leafy greens, fresh fish and seafood, but only not grown, but living in natural conditions. Since a modern person consumes little of such products, the body switches to omega-6 fatty acids.

Where omega-9 is contained, rarely anyone is interested. After all, this group of fatty acids, even in the absence of them in food, can be synthesized by the body itself. And their shortage is observed mainly in vegetarians, as they are found in meat products, and from vegetables and fruits - only in avocados and olives, a little in almonds, rapeseed and sunflowers.

Omega-3s are vital fatty acids. They form the basis of the energy reserves of the body and are involved in the work of various organs and systems. However, the body is unable to synthesize omega-3s on its own. The only source of these fatty acids is the food you eat. What foods contain the most omega-3s?

Benefits of Omega 3

There are three main types of omega-3s: eicosapentaenoic acid (EPA), docosahexanoic acid (DHA), and alpha-linolenic acid (ALA). DHA and EPA are considered priority. They are found in seafood such as sardine and salmon. ALA is found in plant foods such as seeds and nuts, and beef.

Scientific studies have proven that the effect of omega-3 fatty acids on the body is invaluable. They perform the following functions:

• activate the work of the brain and the immune system;
• strengthen blood vessels and give them elasticity, reduce the concentration of bad cholesterol, prevent the risk of developing cardiovascular diseases;
• reduce the risk of cancer;
• prevent the appearance of arrhythmias;
• normalize the functioning of the nervous system, becoming a barrier to a sharp change in mood, psycho-emotional disruptions, depression and neuroses;
• accelerate metabolic processes and promote weight loss;
• increase visual acuity and prevent the development of ophthalmic diseases.

Omega-3 fatty acids remove toxins from the body, slow down the development of inflammation, and promote the absorption of vitamins. All this improves the condition of the epidermis, hair and nails. The skin becomes elastic, its color evens out.

The substance helps fight chronic fatigue syndrome. With regular use, it increases the overall tone, endurance, resistance to physical stress.

Consumption rate

The body's need for omega-3 fatty acids is 1 g per day. Under certain conditions, the indicated dose may increase up to 4 g per day. This occurs in the cold season and with prolonged depressions. Also, the need for these compounds increases with Alzheimer's disease, atherosclerosis, hypertension, hormonal disruptions, tumor neoplasms and pre-infarction conditions.

Omega 3 sources

Omega-3 fatty acids are found in eggs, fish, fish oil. Below is a table of products with the maximum amount of substance. The percentage is based on a norm of 4000 mg of omega-3 per day.

Nuts are a rich source of ALA fatty acids. In particular, these are cashews, forest, walnuts, California and Brazil nuts, almonds, pistachios, pecans. Use them both in pure form and as part of ready-made dishes.

Many green leafy vegetables are good sources of ALA. Some of them are: Brussels sprouts, watercress, kale, beet greens, kale, spinach, fresh dandelion leaves, turnips, green and red lettuce.

Seafood is also rich in fatty acids. These include mussels, scallops, squid, wakame seaweed, shrimp, pollock roe, oysters, crab meat.

Contraindications and side effects

The benefits of omega-3 fatty acids are undeniable. However, many foods containing the substance are high in calories. These are cod liver, vegetable oil, black caviar, fish oil. Overweight and obese people should consume them in moderation.

Eating large amounts of omega-3 foods can cause an increase in blood sugar levels, allergic reactions.

Some foods can cause allergies, nausea, and stomach pain. There may be a fishy taste in the mouth, fishy burps, and problems with stools (diarrhea). Soy milk contains components that prevent the absorption of calcium by the body. This is dangerous for people with bone diseases.

When taking more than 3 mg of omega-3s per day, there is a risk of excessive bleeding. Changes in the concentration of sugar in the blood, as well as complications in the treatment of diabetic medications, are not excluded.

Farm-raised fish contains a high concentration of pesticides and antibiotics. However, it is low in vitamin D, omega-3s, and other nutrients. This product should not be given to children and pregnant women.

Most people do not notice side effects when eating omega-3 foods. However, it is best to consult with your doctor. The specialist will select the dosage that is optimal for you.

5 5 (1 rating)