Having high quality and balanced diet nutrition can not only prevent many diseases, but also improve the quality of life. Thus, omega-3 fatty acids are a necessary component for the adequate functioning of all body systems, improving the functioning of internal organs and metabolic processes.
Role in the work of the human body
Omega-3 is a complex of unsaturated fatty acids, the main components of which are eicosapentaenoic, docosahexaenoic and alpha-linolenic acids. The importance of this complex is due to the fact that the human body is not able to synthesize its elements from simpler substances, and their intake directly from food is considered the most effective. The health benefits of omega-3 and their need for the development of the body have been known for a long time - since the 30s of the XX century, but in last years this element is given special attention. The optimal daily dose for an adult is 250 mg. So, these fatty acids have an impact in the following aspects:
- at the stage of fetal formation, acids are necessary for the formation of the retina of the eye and the brain;
- normalization of hormonal balance;
- reducing the level of blood clotting as prevention of blood clots;
- lowering the level;
- expansion of blood vessels, which improves blood flow to all organs and tissues;
- reducing the risk of development, stroke;
- participates in the metabolism in the nervous system, contributing to the creation of the best conditions for the conduction of nerve impulses, and hence the normal functioning of the nervous system as a whole;
- regulation of serotonin metabolism;
Doctor's note: it is precisely due to the ability of omega-3 fatty acids to normalize the metabolism of serotonin, obtaining them in sufficient volume allows minimizing the risk of depressive conditions.
- increasing the adequacy of the immune defense response to provoking factors;
- due to the anti-inflammatory action of acids, omega-3 complexes are indicated for people with joint diseases accompanied by pain.
It should be noted that people with diseases of the digestive system should treat foods containing omega-3 with extreme caution. The fact is that all lipids are difficult to digest, and therefore their excessive use can be a direct cause of the development of an exacerbation of chronic diseases that already exist.
Fatty acids are essential for the human body. If they are absent in the required volumes, then the corresponding symptoms develop (in particular, increased fatigue, brittle nails and hair, atypical dry skin, difficulties with concentration, the appearance of depression or pain in the articular elements).
What seafood contains an omega-3 complex?
Fatty marine fish and other seafood are one of the richest sources of fatty acids. But here it is worthwhile to understand that only those fish that were raised in the sea and caught from it are of value.... Marine farming products do not have the desired fatty acid content. The difference lies in nutrition - marine inhabitants feed on algae, not compound feed.
Do not think that omega-3 is something inaccessible, such substances are contained even in ordinary herring, which anyone can afford. So, consider the types of fish that are most rich in unsaturated fatty acids:
As for other seafood, they will also be useful. We are talking about shrimp, squid, oysters, etc.
Gallery of fish and seafood containing omega-3
Other sources of acids
Fatty acids should be ingested daily, but few would agree to eat fish with such frequency. But these substances are also found in other animal products, so that the diet can be diversified. We are talking about such products as eggs and beef. It is also worth noting the great influence of the conditions of keeping and the type of feeding of animals. So, if the bird is rural and ate natural food, then from its eggs you can get about 2 dozen times more fatty acids than from the eggs of poultry raised at a poultry farm. The same can be said about cows - their meat is more valuable if they eat not only dry food, but also fresh grass.
If possible, it is better to choose village eggs, as they are natural and contain more nutrients. Vegetable products
The benefits of plant-based sources of these acids are that they also contain vitamin E. Consider staple plant foods rich in omega-3s.
Doctor's opinion: vegetable food in terms of obtaining fatty acids is less useful than animal food, although it is much easier to digest. It is best to consume both sources by combining them. The recommended proportion of obtaining the complex from animal sources is 40%.
The leader in the content of these acids is considered to be flax seeds and oil from them. However, oil should be used very carefully - it is susceptible to rapid oxidation, and even if the product is stored in the refrigerator, you can only benefit from it for some time immediately after production. It is also not worth heating such oil - it accelerates the oxidation processes, and many times over. When deciding to use such a source of omega-3, be sure to look at the expiration date on the bottle upon purchase (it is six months from the moment of pressing), and the container itself should not let the sun go through. Give preference to small volumes, as such a product is used faster and does not have time to lose its properties. After opening, you can store linseed oil for no more than a month in the refrigerator.
Also, reserves of fatty acids can be replenished with flax seeds, wheat germ or oats. But you will have to look for such products in special stores, and use them only fresh.
It is worth paying attention to leafy plants - purslane (common in Greek cuisine), parsley, cilantro, dill. Legumes are also considered essential in terms of sources of omega-3s, especially red beans.
How to keep the benefits of cooking?
To get the most out of seafood, you need to eat it pickled, lightly salted, or even raw. During frying and other heat treatment, a significant proportion of fatty acids are destroyed, which significantly reduces the benefits of the product. It is very important to consume fresh food, since freezing reduces their benefits - in a year, omega-3 reserves are halved. But canned fish remains just as useful - vegetable oils protect such important acids from decomposition.
The rule about no frying and other thermal effects applies to other products with omega-3s. Experts note their danger during high-temperature processing, especially in combination with long preliminary storage in the open air under the influence of sunlight... At the right conditions storage (the container must be tightly closed, the place must be cool and protected from the sun) there is practically no risk of rapid oxidation.
Features of use for children and pregnant women
During gestation, such acids are necessary both for the mother herself and for the development of the fetus. Every day, the mother's body gives about two and a half grams of omega-3 for the baby, so you need to carefully monitor its sufficiency. The doctor will be able to adjust the nutritional system and, if necessary, prescribe food additives. When looking for omega-3s, pregnant women should avoid fish that are high in mercury (eg swordfish, royal mackerel).
As for children, up to 7 years old Omega-3 intake should be closely monitored to prevent overdose.
The intake of omega-3 from food is simply necessary for the body. You can get substances from ordinary products, correctly composing and thinking over your diet.
Omega-3 polyunsaturated fatty acids are a unique source of vitality and useful substances for the body. It is Omega-3 that improves health of cardio-vascular system and the brain. At present, nutritionists have recorded a lack of Omega-3 in the human diet, therefore, today the essential acids of the Omega class are given increased attention in dietetics: special balanced diets are created, appropriate medications and dietary supplements are produced.
Omega-3 rich foods
Indicated approximate quantity in 100 g of product
General characteristics of Omega-3
Omega-3 polyunsaturated fatty acids are considered essential because the body cannot synthesize them. Therefore, omega-containing foods come to the aid of the body, which replenish the body's need for such substances.
The class of essential fatty acids (EFA) Omega-3 includes substances such as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA).
These acids are of plant and animal origin. For example, ALA is found in flaxseed, hemp, pumpkin seeds, walnuts, and leafy vegetables. EPA and DHA are essential animal acids. They are found in oily ocean fish including salmon, sardines, and tuna.
In addition, the body can obtain Omega-3 from olive oil, avocados, various nuts and seeds. But fish and seafood are still considered the first source of Omega-3 in dietetics. The exception is fish grown in artificial reservoirs and fed mainly on compound feed.
The body's daily requirement for Omega-3
Have modern man Doctors have identified such a feature: the imbalance of Omega-3 and Omega-6 in the body becomes massive. Moreover, most often there is an excess of EFAs of the Omega-6 class with a significant lack of Omega-3. Ideally, your body should have a 2: 1 ratio of Omega 6 to Omega 3. Rapeseed oil has been recognized as one of the most harmonious products in terms of EFA balance.
The daily requirement for Omega-3 is 1 to 2.5 grams per day. It depends on the state of health of the body. In case of problems with the cardiovascular system, disorders of the brain (frequent depression, Alzheimer's disease), doctors, as a rule, recommend increasing Omega-containing foods in the diet.
Daily requirement organism in Omega-3 can be replenished by adding 1 tbsp. a spoonful of canola oil or a teaspoon of flaxseed. And you can eat 5-10 walnuts per day, or enjoy a small piece (about 100 grams) of freshly cooked salmon or sardines.
The need for Omega-3 increases with:
- the threat of a heart attack;
- hypertension;
- depression and Alzheimer's disease;
- oncological diseases;
- lack of hormones;
- in the cold season.
The need for Omega-3 is reduced:
- in the warm season;
- under reduced pressure;
- in the absence of the above diseases.
Digestibility of Omega-3
For the full assimilation of Omega-3, enzymes are needed that help the body to use the EFAs that have come from food as efficiently as possible. The necessary enzymes are passed on to children in the mother's milk; in the adult body, they are produced independently. The absorption of Omega-3s takes place in the upper intestine.
When taken with food, about 25% of Omega-3 is lost, which is why many manufacturers produce fish oil in special capsules that begin to dissolve only in the small intestine. Thus, 100% assimilation of the Omega-3 that has entered the body is achieved.
To maximize the absorption of Omega-3 from food, you must follow certain rules for the preparation and storage of food.
Omega-3 is destroyed by oxygen, light and heat. Therefore, it is necessary to store vegetable oils and other omega-containing products in well-closed containers, preferably in the refrigerator. Deep-fried cooking completely destroys the beneficial properties of unsaturated fatty acids, therefore, for the preparation of products containing them, it is necessary to use only the most gentle cooking methods.
Useful properties of Omega-3 and its effect on the body
Acids are the building blocks of the brain, nervous and endocrine systems. They participate in the construction of cell membranes, have an anti-inflammatory effect, reduce the risk of heart and vascular diseases, and regulate the concentration of sugar in the blood.
Interaction with essential elements
Omega-3 in the body interacts with vitamin D, combines well with vitamin A, affects the body in combination with Omega-6. It is well absorbed together with protein foods.
Omega-3 for beauty and health
Omega-3s make the skin more elastic and elastic, even out its color, and moisturize. They are an excellent prevention of rashes. In addition, Omega-3 speeds up the body's metabolism, which means it helps us stay slim and beautiful. Products containing Omega-3 are part of the Mediterranean diet, which not only allows you to fight extra pounds, but also tone the nervous system, improving the well-being and vitality of the body.
Scientists have shown that vital omega-3 fatty acids are better absorbed from natural foods than from dietary supplements. Fortunately, most of these products are readily available and can be found in any store. So for the sake of beauty and health, it is enough to add only a couple of points to your diet.
Photo Getty Images / Westend61
What is the use
Omega-3 acids are fatty acids that are vital nutrients. They are a group of three fats: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). The body uses them to regulate blood clotting, build cell membranes, and keep cells healthy. These are fats that are good for the cardiovascular system and help lower blood levels of triglycerides and low-density lipoprotein (LDL) - the so-called bad cholesterol.
In addition, omega-3 fats are able to suppress various inflammations. On the one hand, inflammation is a normal part of the body's immune response. On the other hand, research shows that they also underlie many serious diseases, including cardiovascular and autoimmune diseases.
These substances have found use in the prevention and treatment of Alzheimer's disease, asthma, bipolar disorder, lupus, high blood pressure, eczema, diabetes, osteoarthritis and osteoporosis, psoriasis and rheumatoid arthritis. Omega-3s are recommended during pregnancy.
It is important to remember that this type of fatty acid is not only essential for health, but omega-3s are also essential. In the human body, they are not synthesized on their own, so it is very important that they come with food.
Photo SCIENCE PHOTO LIBRARY / SCIENCE PHOTO LIBRARY / Getty Images
Signs that you are lacking in omega-3 acids
Nutritionists believe that most omega-3s are not getting enough. A serious lack of this type of fatty acids is signaled by:
Joint pain;
Increased fatigue;
Dry and itchy skin;
Brittle hair and nails;
Inability to concentrate.
In addition, a lack of omega-3 acids can lead to type 2 diabetes, depression, and cardiovascular disease.
There is another side to the problem: sometimes a person consumes large doses of these acids, but deficiency symptoms still remain. Here we can talk about poor absorption of omega-3. For their complete assimilation, the body must have the proper amount of such nutrients as vitamin B6, vitamin B3, vitamin C, magnesium and zinc.
Vitamin E protects omega-3 fats from oxidation, so it should also be present in your diet. In addition, the activity of omega-3 fats reduces the consumption of saturated and hydrogenated fats: fatty meats such as margarines and products made with them.
Omega-3 fats, like all polyunsaturated oils, are extremely sensitive to heat, light and oxygen. They oxidize, or, more simply, they become bitter. This affects not only their taste and smell, but also the nutritional value.
Photo mphillips007 / iStockphoto / Getty Images
Where to find the right fats
Doctors recommend 500 to 1000 mg of omega-3 acids per day. This, by the way, is not so difficult, and even delicious. One of the best sources of omega-3s is seafood. For example, in a one-hundred-gram jar of canned tuna, its own juice contains exactly the same amount of fatty acids. Also rich in omega-3 fatty fish: halibut, herring, trout, mackerel, salmon, sardines.
Another great source of omega-3 fats is oysters, lobster, squid, and shrimp. What is nice is that these products do not get better. And the body also gets a good portion of quality protein.
An important factor is the origin of the seafood. Only those that are naturally caught are rich in essential acids. Cultured fish feeds on fishmeal and algae supplements, making them less useful.
Where else?
Plant sources
Pumpkin seeds, flaxseeds, walnuts and peanuts are also rich in omega-3 acids, like the oil squeezed out of them. Flax-seed is considered particularly generous with this type of fat. It can be added to cereals and salads, baked bread, rolls and pies with them. Omega-3 fats are also found in soy, mustard, and canola oils.
There are omega-3s in vegetables, especially a lot of these acids in green leafy ones: Brussels sprouts and white cabbage, for example, spinach, parsley and mint. A good source is pumpkin. Vegetarian folks are advised to eat more beans - especially red beans - to get the omega-3 fat they need.
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Meat and eggs
Meat is a potentially good source of omega-3 acids, but it's not that simple. If the animal was kept on a herbal diet, then yes, there will be a lot of the right fats in the meat. If he was fed grain, there would be less omega-3s. If the compound feed - omega-3 will not be practically at all.
In eggs, omega-3 acids are found mainly in the yolks, which many avoid due to the presence of saturated fat and cholesterol in them.
Carefully!
It is important to remember that any, even the most useful substance, in large doses turns into poison. Studies have shown the dangers of hemorrhagic stroke and bleeding in people with blood thinning diseases from excessive consumption of omega-3 acids, so if you have a predisposition to such diseases, you should be careful. And in any case, before taking any dietary supplements or radically changing your diet, you need to consult your doctor.
“Products - sources of omega-3 polyunsaturated fatty acids (PUFA), are very expensive and inaccessible to the vast majority of the population of the developed world. These are seafood and meat of wild animals or pets on free grazing.
But flaxseed oil is unrealistic to buy in good quality... It is almost always sold already rancid. The reason is violation of storage conditions. The only way to buy it is to live near the place of production. It should be stored in a dark container and in the refrigerator, and in stores it always stands at room temperature and usually in clear glass. If you do decide to save money and buy it, sniff it before each use. The smell of fresh linseed oil should be nutty, sweetish. If it smells of rancid fish, it has already deteriorated. Throw it out.
The prophylactic dose of omega-3 is 1 gram per day. If there are certain medical conditions or is expected healing effect from omega-3s, it is recommended to increase the dose to 2 grams per day.
The benefits of omega-3, a very important nutrient, have probably been heard by many. Basically, these unsaturated fats are considered essential for cardiovascular health. They are also, as and important for the normal functioning of the brain and healthy growth and development of the body.
If you don't get enough of them on a daily basis, you run the risk of facing the problem of premature aging and becoming susceptible to disease. The human body is able to synthesize most fats, but not omega-3 fatty acids. These essential fatty acids can only be obtained daily through food.
In simple terms, these beneficial nutrients are as essential for us as vitamins. There are, of course, various specialty supplements that can be purchased over the counter. 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 high in omega 3 fatty acids
This table lists food sources (including plant foods) that are high in omega-3 fatty acids.
| Product | The content of Omega 3 in 100 g of the product, mg. |
| Salmon | 1500 |
| Walnuts | 2670 |
| Flax seeds | 2280 |
| Spinach | 140 |
| Chia seeds | 17800 |
| Oysters | 790 |
| Cauliflower | 104 |
| Tofu | 240 |
| Wild rice | 700 |
| Mustard oil | 5900 |
| Tuna | 1600 |
| Sardines | 1400 |
| Beans | 280 |
| Basil | 310 |
| Red caviar | 680 |
Now let's take a closer look at each of the listed products.
Salmon
Salmon is one of the richest sources of omega-3 and omega-6 fatty acids. It is not for nothing that it is classified as a superfood, and all thanks to the record content of useful and nutritious substances. 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 at least a few times a week.
Walnuts
Walnuts are also a good source of healthy fats. They help satisfy hunger between meals and provide energy throughout the day. They also contain copper, manganese and vitamin E. Walnuts are quite easy to incorporate into your diet - add them to your favorite baked dishes, sprinkle on salads, cereals and various desserts.
Flax seeds
In addition to omega-3, these tiny seeds are also high in fiber, vitamin E, magnesium, calcium, iron, magnesium, vitamins A, B12, B6, C and D. Just imagine so many nutrients you get from just one product! Add them to a blender when making smoothies, sprinkle on main dishes, soups, homemade bread and yogurt.
Spinach
Spinach is rich in iron, protein, fiber, potassium and other important minerals. Many do not even guess, but they also contain unsaturated fatty acids. Yes, yes, plants provide omega 3 as well.
Spinach is often touted as one of the healthiest foods in the world because it helps prevent cancer and heart disease.
By the way, it is often used to make delicious green cocktails.
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 for 1-2 tablespoons every day.
Oysters
Oysters, like most shellfish, are some of the most nutritious foods you can find. 100 grams of oysters contain about 600% of the recommended zinc, 200% - copper and 300% - vitamin B 12. They are also rich in omega-3 (6 oysters contain about 565 mg). Plus, they are low in calories and low in fat and high in protein, so they can be a pleasant addition to your diet.
Cauliflower
Cauliflower also enough of beneficial fatty acids, which is why this leafy vegetable is considered the best for maintaining heart health. In addition, this cabbage is rich in nutrients like potassium, magnesium and niacin. To preserve these nutrients, cauliflower should be steamed for no more than 5-6 minutes and season with lemon juice or extra virgin olive oil.
Tofu
Similar to soft cheese, tofu has long been considered the main source of protein 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 widespread as in Asia and Europe, but it is still 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. For comparison, a cup of cooked white rice is only 21 g. By the way, wild rice has a slightly nutty flavor and a more chewy 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, is low in saturated fat. 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, eixapentic and docosaexic fatty acids). Eating canned tuna at least once a week can prevent heart disease, cancer, eliminate arthritis pain, and lose weight (with proper nutrition for a week). In general, the tuna diet is of great benefit to the body.
Sardines
Due to the high content of fatty acids, this fish is always on guard of our health, as it reduces the likelihood of thrombus formation, the development of atherosclerosis, protects blood vessels and the heart. Sardine meat has good taste and is used to prepare broths, fried and stews... This fish is especially useful when boiled, since during cooking all contained in it useful material are not lost in full (including coenzyme Q10)
Beans
The beans are excellent and healthy side dish for various dishes, because it has a low glycemic index and provides dietary fiber, which means it helps digestion.
Beans have long been used by diabetics because they are well digested by the body and stabilize blood sugar levels.
And last but not least, it does not contain cholesterol and is not overloaded with fats.
Basil
Another plant source of omega 3. Basil is also packed with antioxidants and is known for its anti-aging properties. This food, which contains antioxidants, fights free radicals and oxidative stress that can lead to premature aging.
Red caviar
This exquisite delicacy and valuable product also contains many polyunsaturated fatty acids. For example, as nutritionists say, you can take food supplements with omega 3 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 of health and longevity often lies in what we eat. Therefore, eat foods with omega 3 and your body will start to work much better and more harmoniously. You will notice how the quality of the skin will significantly improve, the tone of the body, as well as the mood will increase!