What foods are included in omega 3. Proper nutrition for men. Optimal Daily Doses of DHA and EPA

A bit of history

Omega-3 owes its appearance to the inquisitive mind of Danish scientists, in particular Dyerberg. He was interested in the fact that the Eskimos rarely suffer from heart disease, while their main diet consists of very fatty foods (seal meat and fish).

Together with his colleagues, Dyerberg studied the blood of the Eskimos and after 2 years hard work, as a result of research, two fatty acids were isolated - eicosapentaenoic and docosaxenoic. This discovery marked the birth of Omega-3.

Characteristics of Omega-3

The effects of omega-3s on our bodies are truly mind-boggling. So, getting into our body with products (our body is not able to produce Omega-3), Omega-3 fatty acids are introduced into the cells of the body. They not only influence their structure, but also activate them. The result of this activity is the improvement of work of cardio-vascular system, hence reducing the risk of heart attacks, heart attacks. Normalization is noted blood pressure(the main scourge of our time), vision improves, removal of inflammatory processes in the joints, improvement of thought processes, as a result of better brain function. Omega-3 helps to strengthen the immune system, helps in the treatment of skin diseases, eczema, allergies, Alzheimer's disease.

Some studies indicate an improvement in the treatment of breast cancer. With all its positive qualities, Omega-3 also removes cholesterol and free radicals from the body, being an excellent antioxidant.

A peculiar bonus from Omega-3 can be called the fact that people in whose body there is a sufficient amount fatty acids Omega 3 do not suffer from depression. Good mood for them - this is the norm, and not random luck.

Important: Numerous studies have shown that sufficient intake of Omega-3 by pregnant and lactating women has the most beneficial effect on the development of the child's brain.

Omega-3 Foods

It can be put first. However, not just fish, but oily or bold fish (salmon, herring, mackerel, tuna, sardines, mackerel, etc.). It is in fish oil that contains a large amount of Omega-3. Doctors believe that by consuming fish at least twice a week, you significantly reduce the risk of developing cardiovascular diseases.

Fresh fish is preferable, since some of the beneficial acids are lost during salting and smoking, but canned fish is another matter. If the fish is canned in vegetable oil, then this is a guarantee that useful fatty acids are completely preserved (when canning in its own juice, part of the Omega-3 fats is lost). Having eaten a jar of canned sardines in olive oil in two days, you will replenish your body with the necessary amount of Omega-3.

Flax seeds

Today, flaxseed oil is sold in stores, just add it to salads. Another option is to grind flaxseed in a coffee grinder and add it to your food like a condiment or spice. positive side This method is that the ground seed contains not only Omega-3, but also fiber. Dose for 1 day - 1 tsp. ground seed.

Walnuts. You must have heard that regular use eating walnuts improves mental activity? And all because walnut oil contains Omega-3. So, eating 5-10 nuts a day, you provide yourself with the Omega-3 norm for the day.

Sesame oil

Give preference to it when dressing salads: it contains not only Omega-3, but also phytic acid (a strong antioxidant).

Rapeseed oil

Also a great option for dressing salads, a supplier of Omega-3 to our body.

Omega-3s are found in spinach, cauliflower and canola oil, melon, beans, bok choy and broccoli.

Balancing on the brink of health

With food, a large amount of omega-6 fatty acids enters our body. These acids are found in vegetable oils, cereals, eggs and poultry, margarine. Omega-6 provides health to our skin and lowers cholesterol levels, improves blood clotting. When there is too much omega-6 fatty acids in our body, our blood becomes very thick and there is a danger of blood clots. Inflammatory processes begin. This situation can be corrected only by Omega-3. Omega-6 is just as essential for the body as Omega-3, it's just that the body must have the right ratio of these fatty acids. Scientists believe that this ratio should be 4 to 1.

To achieve the right balance, it is not necessary to cut down on omega-6 foods, just include omega-3 foods in your diet. When using vegetable oil, give preference to olive oil, it has a positive effect on blood lipids.

Today there is no doubt that cardiovascular disease, obesity and diabetes are directly dependent on our diet. Omega-3s and healthy eating have become synonymous today. Omega-3s are those fatty acids that we simply cannot live without. Replenishing their content in our body, we not only prolong our life, but also raise its quality by more high level.

In violation of concentration, the manifestation of chronic depressive states, deterioration of the condition of the skin, hair and nails, one can raise the question of a deficiency in the body of omega-3. Polyunsaturated fatty acids are the main building material for cells different levels. The lack of omega-3 negatively affects not only general well-being but also on mental and reproductive abilities. That is why it is important to know which foods contain omega-3s.

Polyunsaturated fatty acids are the main building material for cells of various levels.

Omega-3 in animal products

The source of saturation of the body with omega-3 PUFAs are most of all products of animal and vegetable origin. Most fatty acids are found in marine fish. At the same time, it should be borne in mind that a high content of omega-3 is typical only for fish caught directly in the sea, growing in the natural environment.

It is important to remember that omega-3 is a complex of alpha-linoleic (ALA), docosahexaenoic (DHA) and eicosapentaenoic (EPA) acids. Table 1 shows the content of omega acids in seafood.

Omega 3 in fish

Table 1. PUFA content per 100 g of product


In addition to fish and seafood, omega-3s are found in chicken eggs. The best way consumption - a raw egg or boiled soft-boiled. But here, too, the content of omega-3 is typical only for the eggs of a village bird. Eggs from a poultry farm do not have useful value for our body.

Omega-3 is found in chicken eggs

Omega-3 in plant products

Moreover, in terms of the content of fatty acids, flax seeds are superior in their usefulness to animal products.

Flax seeds, as a source of omega-3, are used in the treatment of organ diseases. respiratory system and gastrointestinal disorders. Also, flax seed is introduced into the diet for oncological diseases of the mammary glands, arthritis, and diabetes.

The richest in omega-3 flax seeds

In addition, sunflower, corn, rapeseed and olive oils are enriched with fatty acids. Vegetarians can include polyunsaturated fats from almonds, walnuts, spinach, avocados, radishes, cauliflower, and Brussels sprouts in their diet. However, plant products contain only alpha-linoleic fats in their composition, while the more valuable DG and EPA acids must be replenished through the intake of dietary supplements. Omega-3 in gelatin capsules for vegetarians will compensate for the deficiency of fatty acids DG and EPO type.
Omega 3 content in herbal products shown in table 2.

Table 2. The content of Omega-3 in plant products per 100 g.

Proper nutrition with omega 3

Products that have undergone minimal processing contain many useful substances. The least heat treatment guarantees the greatest preservation of trace elements. The omega-3 content requires proper consumption.

Rapeseed oil contains omega 3

• Varieties of vegetable oil are consumed as dressing for salads. It is best to use rapeseed or linseed oil. In their absence, preference should be given to olive. When used to fry foods, fatty acids are destroyed. Store oil in a dark place without access to sunlight.
• Flax seeds are added to salads or seasoned with ready-made fish or meat dishes. It is also recommended to use 1 tbsp. seeds on an empty stomach to make up for the deficiency of omega acids and improve the functioning of the gastrointestinal tract.
• The fish is bought fresh, not thermally frozen. Lightly salted or boiled fish is most useful.
• For cooking, gentle heat treatment modes are used. Deep frying deprives the original product of all useful substances.

To replenish omega-3 reserves, it is enough to consume foods fortified with PUFAs. To do this, enter into the diet:

• rapeseed oil - 1 tbsp;
• flax seed - 1 tbsp;
• walnut - 8 pcs;
• slightly salted salmon - 90 g;
• canned sardine - 100 g;
• canned tuna - 140 g.

Walnut contains omega 3

The organization of high-quality and healthy nutrition can saturate the body with the necessary dose of polyunsaturated fatty acids. Mediterranean diet, which is based on omega-containing foods that make the skin more toned and elastic. PUFAs will give a charge of vivacity and energy, which is necessary for strength and cardio training.

Being healthy is simple, because nature has given everything that is needed for our body, you just have to optimize the diet and include rich in vitamins and minerals. healthy fats products.

Deficiency of polyunsaturated omega-3 fatty acids has a negative impact on the well-being of adults and children. More often there are relapses of chronic diseases, mental and physical performance decreases, pathologies of the musculoskeletal system become aggravated. Not in all cases, neuropathologists and gastroenterologists recommend taking dietary supplements. The doctor will tell you which foods contain Omega-3 in the quantities that are necessary to replenish the supply of polyunsaturated fatty acids. Eliminate and prevent health problems will help the introduction of vegetable oils into the diet, fatty varieties fish, healthy vegetables.

The right choice of healthy products

So that the use of fish, oil and vegetables is not ineffective, you should choose the right products. The highest concentration of Omega-3 and fat soluble vitamins is found in unrefined vegetable oils that have not undergone any purification. Also, scientists have long proved that in fish grown in a nursery on artificial feed, there are practically no useful polyunsaturated acids and fat-soluble vitamins. The source of Omega-3 will be only mackerel or salmon caught in cold ocean waters.

When choosing seafood, you should give preference to those that are packaged directly at the fishing enterprises, and also take into account when buying that foods rich in Omega-3 cannot be fried, smoked, cooked in batter.

Warning: In chicken and quail eggs, beef, pork, the concentration of polyunsaturated acids will be extremely low if the diet of poultry and animals consumed artificial feed and were not free-ranging.

Of great importance when choosing food is the type of Omega-3 included in them. chemical composition. For the proper functioning of the cardiovascular system and the musculoskeletal system, the following polyunsaturated acids are necessary:

• Eicosapentaenoic. Biologically active substance found in fatty fish, completely absorbed in thin department intestines;
• Linolenic. The fatty acid is present only in vegetable oils, nuts, seeds, fruits, in the human body it is transformed into docosahexaenoic and eicosapentaenoic Omega-3 fatty acids;
• Docosahexaenoic. The organic compound is part of shellfish, kelp, oily fish, it is broken down and adsorbed in the intestine.

To maintain the maximum concentration of fatty acids in products containing Omega-3, they should not be subjected to heat treatment. The use of olive or linseed oil for frying is completely unacceptable. To replenish Omega-3 reserves in the body, you need to fill them with vegetable salads or simply eat with a piece of black dried bread. This also applies to cashews, peanuts, hazelnuts. If you add them to the dough for baking, then the output will be a product completely devoid of any useful properties. It is better to eat nuts as a separate dish with green tea or sprinkle them on creamy ice cream.

Tip: Lightly salted herring, mackerel, salmon are most useful. If heat treatment is necessary, the most gentle methods should be chosen. You can steam the fish or simmer it in in large numbers water.

What foods are high in omega-3 fatty acids

Polyunsaturated fatty acids are included in the chemical composition of cereals, fruits, vegetables. But in many of them, the concentration of omega-3 is so low that even with the use of a significant amount of these useful products the resulting imbalance cannot be corrected. But the inclusion in the diet sea ​​fish, shellfish, vegetable oils and seeds will allow you to replenish the supply of not only polyunsaturated acids, but also the most important fat-soluble vitamins for the human body: retinol, tocopherol, ergocalciferol. The content of Omega-3 in products can vary significantly depending on the factory or country of origin.

This is interesting: Doctors have established a relationship between the absorption of Omega-3s and their sources. Useful substances received in gastrointestinal tract with food, are much better broken down and adsorbed than polyunsaturated fatty acids from dietary supplements.

Plants

No plant-based product contains as many polyunsaturated fatty acids as omega-3s in flaxseed oil - 12mg per 100g natural product. Almost the same amount of useful substances is included in the composition of black and white flax seeds. This type of vegetable oil does not have any specific taste and smell, so it is ideal for dressing viscous cereals, side dishes, vegetable salads and even thick soups.

Recommendation: When buying a natural product, you need to pay attention to the date of its packaging. Flaxseed unrefined oil has a short shelf life due to the high concentration of bioactive compounds. During storage, they can oxidize and gradually break down, changing the color of the product, giving it a rancid odor.

Flax seeds have their own delicate aroma and pleasant nutty taste. Do not put them in baking, grind to a powder, as some recipes advise. traditional medicine. Whole flax fruits are most useful in salads made from tomatoes, cucumbers, fleshy red bell peppers, and parsley. After cutting vegetables, they should be generously seasoned with seeds. The omega-3 content of flaxseed oil is higher when it is cold-pressed. High concentration polyunsaturated fatty acids are present in such fruits, vegetables and greens:

• avocado;
• asparagus;
• oats, wheat;
• leaf parsley;
• dill.

To saturate the body of an adult or child with Omega-3, doctors recommend including legumes in their diet - soy, beans, chickpeas, peas, lentils. Walnuts, peanuts, almonds are champions in the content of useful fatty acids. The largest amount of Omega-3 is found in olive, sesame, corn unrefined oil. The foods that contain the most Omega-3 are presented in the table:

Seafood

Most polyunsaturated fatty acids are found in the liver and muscle tissues sea ​​fish. It is from them that useful fish oil is produced in the form of a thick liquid or capsules. The representatives of the water world themselves receive Omega-3 from ocean algae (fucus, kelp), which serve as food for them. An excellent prevention of strokes, heart attacks, thrombophlebitis and atherosclerosis will be the use of such varieties of fish 2-3 times a week:

• mackerel;
• salmon
• halibut;
• trout;
• pink salmon.

When buying lightly salted fish, it should be borne in mind that the food product can provoke an increase in blood pressure. Therefore, it is better for hypertensive patients to purchase fresh mackerel or pink salmon for steaming along with vegetables. Omega-3 sources for local residents are walruses, seals and seals. On an industrial scale, these rather rare marine animals are not harvested.

During the breakdown and absorption of fatty fish, the human gastrointestinal tract is subjected to excessive stress. Such foods cannot be used as a source of polyunsaturated fatty acids for people with pancreatitis, gastritis, cholecystitis. In this case, you need to include seafood in your diet:

• shrimps;
• squids;
• scallops.

It is enough to consume 100 g of these tasty foods during the day to provide a daily supply of Omega-3, easily digestible proteins and fat-soluble vitamins.

Warning: During pregnancy and lactation, it is better for women to choose vegetables, fruits, nuts and fresh herbs as sources of polyunsaturated fatty acids. Seafood is a highly allergenic food, so it should be included in the diet only after consulting a gynecologist or pediatrician.

In various dishes and dietary supplements, there are fatty acids that have a certain effect on the body. There are polyunsaturated compounds in plant and animal foods. Unsaturated fatty compounds are represented by three groups: omega-3, 6 and nine.

Omega-3 acids denote a number of chemical compounds, some of which cannot be formed in the body on their own. daily requirement in these compounds replenish by eating food. Rational intake of fats will help maintain healthy state organism.

The Health Benefits of Omega-3s Can't Be Overstated

Connection Features

There are mono- and polyunsaturated fatty acids. PUFAs are chemical compounds with a certain number of double bonds located after the carbon atom indicated by the number in their name (for example, 3, 6, 9, counting from the end of the molecule). These include omega 3 and omega 6 fatty acids. Omega 9 fatty acids are also polyunsaturated compounds.

Omega-3s are mainly 3 fatty acids: alpha-linolenic (ALA), docosahexaenoic (DHA), eicosapentaenoic (EPA). In general, there are various fatty acids in the omega 3, omega 6 groups, but some are more abundant than others. So, omega-3 is represented, for the most part, by alpha-linoleic acid. For 6 omega, the presence of linoleic is more characteristic.

Fish contains high amounts of DHA and EPA. Algae also contains large amounts of DHA. ALA is not synthesized in the body and its replenishment in the required amount must be carried out with the help of food or vitamin complexes. But when taking products and pharmacological preparations with ALA, the body synthesizes DHA and EPA.

Contraindications

Some foods can cause allergies. This applies to fish, mussels containing omega-3. Since ingredients rich in omega compounds are classified as high-calorie compounds, it is necessary to limit their consumption in case of obesity.

If overweight, some products containing PUFAs must be limited

This applies to the following food ingredients:

• Vegetable oil.
• Cod liver.
• Caviar is black.
• Nuts.

You can get compounds useful for the body not only in the process of eating various dishes.

The pharmaceutical industry offers a range of vitamins, biologically active complexes that contain omega 3 fatty acids. However, uncontrolled use, without first consulting a doctor, is not recommended.

The limitation is due to the fact that the preparations contain synthetic fats, and not natural ones. The effect of these compounds on the body may differ from those present in food.

Impact

Domestic and foreign scientists have confirmed that products with omega fatty acids have a positive effect on humans. Eating or supplementing with omega acids helps reduce the risk of cancer, pathologies of the heart and blood vessels, joints.

The presence of this element in the child's diet is especially important. Meals containing omega fatty acids affect growth, mental development, and improve brain activity and performance. Since omega-3 acids are present in large quantities in the brain, their deficiency is reflected in cognitive skills and behavioral responses. Women whose fat intake was limited during pregnancy pose a risk of visual and nervous system pathologies in the fetus. The intake of healthy fats also reduces the level of toxicosis of the body, reduces the risk of preterm birth and contributes to a good pregnancy.

Polyunsaturated fatty acids play important role in the formation of almost all organs of the fetus

The purpose of taking omega-3 acids can also be prevention:

• Pathologies of the heart and blood vessels, hematopoietic defects: arrhythmia, stroke, heart attack, hypertension, pathology of the blood coagulation system (increased coagulation).
• Hypercholesterolemia.
• Diabetes.
• Diseases nervous system and mental disorders (Alzheimer's, Parkinson's, multiple sclerosis, depression, incl. and postpartum).
• Pathologies of the joints (rheumatoid arthritis, osteoprosis).

Sufficient intake of fatty acids can prevent the development of benign and malignant tumors, inflammation of the digestive organs and favors the metabolism of some of the vitamins. Reception of fats in the required amount can improve regenerative processes. Wound healing is accelerated. The processes of skin renewal are carried out faster. The condition of hair and nails also changes for the better. The use of food or bioactive supplements has a general strengthening effect on the immune system.

What products can be found

These polyunsaturated compounds are present in both plant and animal ingredients.

Herbal food:

• Oils: linseed, rapeseed, soybean, olive, wheat germ.
• Seed: flax, pumpkin.
• Nuts: walnuts, pine nuts, almonds, pistachios, macadamia.
• Vegetables: pumpkin, soya beans, broccoli, cauliflower and Brussels sprouts.
• Fruit: avocado.

In such greens as spinach, dill, parsley, purslane, cilantro, fatty compounds are also present. Soy milk and porridge based on flax seeds also have the necessary amount of useful acids.

Polyunsaturated compounds are also present in animal products:

• In fish: mackerel, sardine, herring ivasi, salmon and others.
• Seafood: mussels, squid, shrimp, crab, cod liver and others.
• Cheese: Camembert.
• eggs.

Table. Comparative analysis food ingredients with the highest presence of omega-3 fatty acids per 100 grams.

Vegetable origin, grams	Animal origin, grams
Flax seeds: 18.1	Fish oil: 99.9
Rapeseed oil: 10.3	Cod liver: 15
Olive oil: 9	Mackerel: 5.3
Hemp seed: 8.1	Tuna: 3.2
Walnuts: 6.8	Herring: 3.1
Dried soybeans: 1.6	Trout: 2.6
Oat germ: 1.4	Salmon: 2.3
	Halibut: 1.8

As can be seen from the table, food rich in omega compounds is more present in plant products or in synthesized (fish oil). Which food product to choose should be decided by each individual, based on taste preferences and needs. In the presence of somatic diseases you should consult with your doctor about nutrition.

Omega-3 Dosage Depends on Age, Gender and Health

There are certain recommendations for taking synthesized fish oil. One capsule contains 0.18 mg EPA, 0.12 DHA. Children under the age of majority can take 1 capsule per day. It is desirable to avoid taking fish with the possible presence of mercury inside. This applies to sharks, swordfish, royal moquel, tile. There are polyunsaturated compounds in the composition of milk mixtures, so the use must be regulated with specialists.

Fish products should be eaten at least 1-2 times a week. In the presence of heart disease (ischemia), the doctor may prescribe the use of 1 gram per day of fish oil for 2-3 weeks. Only with the consent of doctors, adults can take up to three grams per day of fish oil capsules.

Since fish may contain harmful substances, in addition to useful omega 3, 9 and other compounds, then they should be taken in rational dosages.

Women during pregnancy and lactation can take no more than 180-200 grams of fish per week. For toddlers, 60 grams per week of fish products is recommended.