Foods containing omega 3 fats. Composition of vegetable oil. Fatty acid rating

Omega-3 fatty acids are necessary for the body for the proper functioning of the central and peripheral nervous systems, for the normal functioning of the heart. In addition, they are included in the structure of cell membranes.

Scientists have noticed that the inhabitants of the Far North rarely suffer from atherosclerosis, heart disease. As it turned out - due to the fact that their cholesterol levels are rarely above normal. The researchers concluded that this is due to the large amount of fish oil that the Eskimos eat. It turns out that the omega-3 fatty acids contained in it have the ability to lower triglycerides and cholesterol levels. Polyunsaturated fatty acids (PFA), which belong to the omega-3 group, do not have the property to be produced by the body, therefore they enter it only from the outside.

What are omega-3 fatty acids for?

Omega-3 fatty acids provide bioregulatory effect on the body, contribute to the production of biologically active eicosanoids (tissue hormones) involved in all biochemical processes in cells.

Omega-3 fatty acids are structural units of cell membranes (brain, organs of vision, genitals).

Note:if necessary, fatty acids can be broken down with the release of energy. That is why they are deposited in the reserve, they are the energy depot of the body.

These acids regulate blood clotting, reduce the level, especially low-density lipoprotein, a fraction that is important in the development of atherosclerotic plaques on the walls of blood vessels.

Acting on cardiovascular system, omega-3 cause the expansion of the lumen of blood vessels, getting into the cells of the heart, improve the contractile function of the myocardium. Thus, the risk of myocardial infarction, cerebral stroke, and atherosclerosis of blood vessels is reduced.

AT nervous system omega-3 helps to normalize the transmission of impulses, and also regulates the metabolism of the hormone - serotonin, which plays an important role in a stable state of the psyche, reducing the possibility of development.

Green plants. Among this group of omega-3 sources are - curly parsley, fragrant dill (garden), .

From leafy stands out in the first place garden purslane- popular in the cuisines of Mediterranean climates. This plant is added to salads. We have it growing in the south as a weed plant. In the gardens does not require any special care, very unpretentious. Serves as an excellent natural food for poultry, which willingly eats it.

flax seeds - 23 g per 1 kg;
walnuts - up to 7 g per 1 kg;
beans, beans, soybeans, oat sprouts - up to 1.5 g per 1 kg;
wheat sprouts - up to 0.7 g per 1 kg.

Hummus – a kind of puree made from chickpeas (mutton peas) and tahini (sesame paste). Garlic, lemon and olive oil are added to this dish.

Available at health food stores seeds(Spanish sage). The grains of this culture have been known for a long time. In addition to omega-3 acids, they contain lignans, specific antioxidants that have an anticarcinogenic effect and the properties of estrogen hormones. They can be added to different products, as well as used in food oil.

Omega-3 food supplements

In the absence of access to natural sources of omega-3, or for some other reason, omega-3 nutritional supplements available in capsule form can be used.

Fish oil and flax oil are also available in capsules. Separate preparations of EPA and DHA acids have also been created.

It is especially convenient to take these dosage forms for patients with moderate and severe stages of diseases (myocardial infarction, stroke, severe stages of hypertension).

Taking capsules can simplify the task of treatment in cases of connective tissue diseases of an autoimmune nature - systemic lupus erythematosus, rheumatoid arthritis, scleroderma, etc.

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

What is Omega-3?

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

Sources of Omega-3 Fatty Acids

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

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

Omega-3 capsules

 IMPORTANT!

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

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

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

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

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

Flax seeds can be consumed in the following ways:

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

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

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

Daily Value of Omega-3 Fatty Acids

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

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

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

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

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

Benefits of Omega-3

Brain

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

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

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

Vision

The cardiovascular system

Benefits of Omega-3 for the cardiovascular system:

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

Nervous system

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

Metabolism and weight loss

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

Set of muscle mass

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

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

Immunity

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

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

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

 For reference

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

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

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

Hormones

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

joints

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

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

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

How to choose Omega-3?

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

Place of purchase

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

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

The essence of the experiment:

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

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

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

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

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

What is it obtained from?

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

Omega-3 content in fish and seafood

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

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

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

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

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

Optimal daily doses of DHA and EPA:

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

Now Foods Omega-3

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

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

some products;
nutritional supplements.

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

Where is the most Omega-3?

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

Plant Sources of Omega-3 Fatty Acids

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

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

Fashion for a healthy lifestyle is very good, but you should not be too zealous. For example, chasing through pharmacies for all possible vitamins. Especially often in the last few years, the so-called Omega-3, -6, -9 are mentioned. Are all of them as necessary for our body as Omega-3? Why is it useful to take fatty acids and to whom?

What are unsaturated fatty acids?

We all know that foods contain three main categories of nutrients: proteins, fats and carbohydrates. But not everyone knows how they are useful or harmful. Proteins and carbohydrates are the building blocks of most cells in our body, which makes them vital. But we perceive fats as something completely unnecessary and even harmful (excess weight, atherosclerosis, etc.) for beauty and health. But why, then, do doctors recommend us such drugs as or Omega-3? Their price is low, and we often neglect them.

First of all, because fats are the energy reserve of our body. Their number in the diet of a healthy person should be at least 40%. And besides, they are a nutrient medium for cells; on their basis, many compounds are synthesized that are necessary for the normal functioning of all organs and systems.

But in their effect on the body, fats are very different. An excess of animal origin contained in food leads to the occurrence of diseases of the cardiovascular system and obesity, and their deficiency leads to dry hair and skin, lethargy and general irritability, and depression.

Polyunsaturated fatty acids such as Omega-3, Omega-6 and -9 are essential for our health. They are involved in most chemical processes in the body. But the most valuable, as well as the most missing, are considered to be omega-3 acids. why it is useful to use them - pregnant women and young mothers know best.

What are the benefits of Omega-3?

Omega-3 polyunsaturated fatty acids most of all affect the work of such functions and systems of our body:

The cardiovascular system. A sufficient amount of this substance provides a normal level of cholesterol in the blood, that is, it lowers the level of "bad", which is deposited on the walls of blood vessels. Also, the use of Omega-3 in the treatment of cardiac problems reduces the risk of blood clots, makes blood vessels stronger and more elastic.
The musculoskeletal system. Omega-3, Omega-6 contribute to better absorption of calcium, thereby strengthening bone tissue, protecting against osteoporosis. Omega-3 also protects the joints, makes them more mobile, that is, prevents arthritis and its varieties.
Nervous system. With a prolonged lack of Omega-3 in the human diet, communication between the nerve cells of the brain is disrupted, which provokes the development of diseases such as chronic fatigue, depression, schizophrenia, bipolar disorder, and some others.
Skin, hair, nails are the first to reflect the lack of Omega-3. What is the benefit of taking this vitamin capsule? This way you can get the external effect most quickly: the hair stops exfoliating, becomes smooth and shiny, acne disappears on the face, and the nails become strong and smooth.
Many oncologists claim that a lack of omega-3s can cause breast, prostate, and colon cancer.

Omega-3 for pregnant women and children

The most necessary polyunsaturated fatty acids for women during the period of bearing and feeding a child. During pregnancy, they are actively involved in the formation of the brain and peripheral nervous system of the baby, so the female body daily gives the child about 2 grams of Omega-3. Capsules with natural fish oil or synthesized acid in this case will be very effective, since it can be problematic to provide the required amount of vitamins with food, especially with toxicosis.

If you do not provide a pregnant woman with the necessary norm of Omega-3, then there may be a threat of late toxicosis, premature birth and depression.

Signs of an Omega-3 Fatty Acid Deficiency

The most obvious sign of a deficiency of omega-3 polyunsaturated fatty acids is the deterioration of the skin, hair and nails. Hair becomes dull and dry, with split ends and dandruff. Acne on the face, rashes and peeling on the skin can also indicate a lack of this acid in the body. Nails begin to exfoliate and break, become dull and rough.

Other signs include depression, constipation, joint pain, hypertension.

Daily rate

When determining the daily intake of Omega-3, there will be or consumption with food - it doesn’t matter) you need to remember that these acids are not synthesized by the body, respectively, we must constantly receive the entire supply from the outside. Every day, a healthy person should receive from 1 to 2.5 grams of Omega-3 polyunsaturated fatty acids and from 4 to 8 grams of Omega-6.

During pregnancy and breastfeeding, a woman's need for Omega-3 increases to 4-5 grams per day. In addition, the recommended dose of preparations based on Omega-3 (instructions for use must be studied) is increased in the following cases:

during the cold season;
with cardiovascular diseases (hypertension, atherosclerosis);
with psychological depression, depression;
in the treatment of oncological diseases.

In the summer and with low blood pressure, it is recommended to limit yourself to products containing Omega-3.

Foods High in Omega-3

There are three main categories of foods that contain the maximum amount of polyunsaturated fatty acids. These are vegetable oils, fish and nuts. Of course, Omega-3 is also found in other foods, but in much smaller quantities. The table will tell you more about the content of Omega-3 polyunsaturated fatty acid in 100 grams of products available to us.

Very much the content of useful and nutritious substances in certain products depends on the way they are grown, prepared and consumed. For example, when salting or smoking fish, its entire supply of Omega-3 is lost, but canning in oil retains fatty acids.

Therefore, it is very important to monitor not only the diet, but also the correct preparation of dishes.

Omega-3: instructions for use

If you still decide to make up for the deficiency of fatty acids in the body with the help of pharmaceutical preparations, then it is best to seek the advice of your doctor and read the instructions for the recommended remedy.

The standard way of using all preparations containing Omega-3 (their price depends on the quality of raw materials and starts at 120 rubles per package) suggests two options - treatment and prevention.

If there is a deficiency of these fatty acids in the body, the drug should be taken 2-3 capsules a day after meals for a month. The doctor's recommendation may differ from the doses prescribed in the instructions, depending on the patient's condition.

For prevention purposes, the whole family can take a preparation with Omega-3 during the cold season, for which it is useful for children over 12 years old and adults to take 1 capsule per day for three months. A pediatrician should prescribe the dose for a young child.

Contraindications

With caution and under the supervision of a doctor, people with diseases of the kidneys, liver and stomach, as well as in old age, should take drugs with Omega-3.

with allergies to fish oil;
with kidney failure and stones in the gall or bladder;
during an active form of tuberculosis;
in diseases of the thyroid gland.

How to use fatty acids correctly?

Of course, the maximum of useful substances and vitamins is found in fresh or minimally processed foods. The same applies to foods high in Omega-3, for which it is useful to follow the following rules:

Use vegetable oils in salads, as when frying, most of the fatty acids will be destroyed. By the way, you need to store the oil away from the sun - in dark glass bottles.
Flaxseeds are also best added raw to salads or as a condiment to ready-made meals.
Fish should be raw, not frozen.
By eating the kernels of 5-10 walnuts, you will provide yourself with a daily requirement of Omega-3.

Remember that high-quality and healthy foods can fully provide us with polyunsaturated fatty acids. With a properly designed diet, you will not need any additional drugs.