Foods high in omega 3. Composition of vegetable oil. Fatty acid rating
It has long been known that omega-3 fatty acids are a miracle nutrient that can help prevent chronic diseases like heart disease and diabetes, fight inflammation, and even protect the brain.
Important research
Recently, a study was conducted, the results of which are published in Nutritional Neuroscience. Scientists have found that omega-3 fatty acids may be beneficial for Alzheimer's patients when symptoms occur.
Types of Omega-3
There are three types of this substance: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Eicosapentaenoic and docosahexaenoic acids are found in fish and other seafood, while alpha-linolenic acid is found in vegetable oils.
The health benefits of Omega-3s are widely known. Many of us are stocking up on specialty supplements to get them. daily dose. But it is not necessary to go to pharmacies in search necessary funds, the effectiveness of which in some cases is questionable. Instead, you can go the other way: include certain foods in your daily diet. Moreover, there are not so few of them, and among the wide variety you can choose the right ones for you. Perhaps you use some of these products all the time without even realizing their benefits.
Top 25 Foods Containing Omega-3 Fatty Acids
1. Walnuts: 2656 mg of omega-3s per quarter cup.
2. Chia seeds: 214 mg per tablespoon (12 grams).
3. Salmon: 3428 mg per half fillet (198 grams).
4. Sardines: 2205 mg per cup (no oil).
5. Flaxseed: 235 mg per tablespoon.
6. Flaxseed oil: 7258 mg per tablespoon.
7. Fontina cheese : 448 mg per serving of approximately 57 grams.
8. Mackerel : 2753 mg per fillet (about 113 grams).
9. Eggs: 225 mg per 1 pc.
10. Tofu Cheese: 495 mg per 85 grams.
11. Rapeseed oil: 1279 mg per 1 tablespoon.
12. White beans: 1119 mg per 1 cup raw.
13. Natto: 642 mg per half cup.
14. Herring: 1674 mg for every 100 grams.
15. Oysters: 720 mg for every 100 grams.
16. Organic Beef: 152mg per 170g steak.
17. Anchovies: 587 mg per 28.35 grams (without oil).
18. Mustard seed: 239 mg per 1 tablespoon.
19. Black caviar: 2098 mg per 2 tablespoons (32 grams).
20. Soybeans: 671 mg per half cup (dry roasted).
21. Winter squash: 332 mg per 1 cup.
22. Purslane: 300 mg per half cup.
23. Wild rice: 240 mg per half cup raw.
24. Red lentils: 480 mg per cup raw.
25. Hemp seeds: 1000 mg per 1 tablespoon.
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 of 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 such activities is the improvement of the cardiovascular system, hence the reduction in the risk of heart attacks, heart attacks. There is a normalization of blood pressure (the main scourge of our time), vision improves, inflammatory processes in the joints, improvement of thought processes, as a result better work brain. Omega-3 helps to strengthen the immune system, helps in the treatment skin diseases, eczema, allergies, Alzheimer's disease.
Some studies indicate an improvement in the treatment of breast cancer. With all their positive qualities Omega-3 also removes cholesterol and free radicals from the body, being an excellent antioxidant.
A kind of bonus from Omega-3 can be called the fact that people in whose body there is a sufficient amount of Omega-3 fatty acids 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 when salting and smoking, part beneficial acids is lost, 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 canned in 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
Sold in stores today linseed oil 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 have probably heard that regular eating walnuts improves mental performance? 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.
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. Using vegetable oil, give preference to olive, 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 3 and healthy eating have now become synonymous. 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 to a higher level.
Omega-3 fatty acids have . Among them: anti-inflammatory action, risk reduction cardiovascular disease, dementia and cancer, eye and kidney health benefits, protection against muscle catabolism.
Below is a list of foods rich in omega-3s, as well as a table comparing their content of omega-6 and omega-3 fatty acids.
Fish and seafood rich in omega-3s
Fish and seafood, as well as dietary supplements derived from them, are the best sources of omega-3 fatty acids.
When it comes to fish, there is a very high possibility of contamination with toxins, in particular mercury. The same applies to nutritional supplements under the general name "fish oil", chemical purity which is determined by the purity of raw materials, i.e. fish.
What types of fish are the best sources of omega-3s?
Any toxin that is released into the water by a person in the course of industrial life, and is soluble in fat, is likely to be found in fish meat or omega-3 supplements.
by the most the best views fish as a source of omega-3 are those that feed on phytoplankton (algae) and do not live near the bottom. These are sardines, herring, mackerel, for example.
Levels of mercury, lead and other toxins are generally increased in the meat and fat of carnivorous fish., because pollution tends to accumulate in the carcasses of those animals that are used to feed other animals (consumers of the 2nd and 3rd order according to the classification of school biology textbooks) 22,23.
Also there is a clear relationship between the depth of fish habitat and the level of mercury in its meat: the deeper, the more toxins. Fish species that live and feed near the bottom are most often scavengers 24,25 .
Nutritional supplements omega-3s can be contaminated with the same toxins as fish, but production technology is critical. Preference should always be given to additives made from non-predatory species of branded inhabitants (sardines, cod, shrimp, clams) and, of course, from algae.
In terms of mercury and other toxin pollution, the best sources of omega-3s are those fish species that do not live near the bottom (the closer to the surface, the better), and also feed on algae (they are not predators)
1 mackerel
Mackerel opens the list of omega-3 rich foods due to its popularity among Russian people due to its relative cheapness. This is the case when cheap does not mean bad.
Mackerel is a small oily fish that is very rich in healthy nutrients.
2 Salmon
Salmon is one of the most useful products food on the planet. It is rich in high-quality protein, potassium, selenium and B vitamins 4.5.
There are two varieties of salmon: wild salmon, which are caught in vivo and farmed salmon (so-called "aquaculture"), which is grown on special farms.
The nutritional value of both types is slightly different, including their omega-3 and omega-6 content (see table below): farmed salmon has significantly more omega-6s and fat.
In short: stay away from aquacultured salmon, buy only wild salmon. Yes, this is not an easy task.
3 Cod liver
Cod liver not only contains in large numbers omega-3, but also vitamins D and A 6 .
Just one teaspoon of cod liver oil covers the daily requirement of these three important nutrients several times.
However, you need to be careful: with it it's easy to overdose on vitamin A, especially if you do not take into account its other sources.
4 Herring
Herring or "herring" is a medium-sized oily fish that most of us know in its salty variation. In addition to omega-3, it is rich in vitamin D, selenium and vitamin B12 29 .
5 Oysters
Mollusks belong to one of the healthiest foods for human health.
In many countries, oysters are eaten raw as a delicacy.
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6 sardines
Sardines are a small oily fish best known to us in canned form. They contain a huge amount of nutrients, almost the complete set that a person needs.
In 100 g of sardines 200% daily allowance vitamin B12 and 100% of the daily value of vitamin D and selenium 9 .
It's a good source of omega-3s, but omega-6 fatty acids are abundant(see table below).
7 Anchovies
Anchovies are small oily fish with a sharp, specific taste. They are sometimes stuffed with olives.
In addition to omega-3 fatty acids, they are rich in selenium and vitamin B3 (niacin), some species are rich in calcium 10 .
8 fish roe
Fish caviar is rich in vitamin B4 (choline) and contains very little omega-6 11 .
9 Algae oil
Algae oil is one of the few sources of highly effective forms of omega-3 DHA and EPA for vegetarians and vegans, not inferior in its useful properties to additives based on fish oil or simply oily fish.
Scientific studies show equal efficacy and absorption of omega-3 fish oil and algae supplements 19 .
The best natural foods containing active forms of omega-3s (DHA and EPA) are fish and seafood: sardines, cod, salmon, fish roe, oysters, anchovies and seaweed
Plant foods rich in omega-3s
All plant foods are a source of omega-3s in the form of ALA, which is inactive and must be converted within the body into the other two active forms EPA and DHA, which are directly responsible for the beneficial properties of omega-3s.
The conversion process has very low efficiency, and hence health benefits: only about 5% of ALA is converted; the remaining 95% is converted into energy or fat.
This is important to keep in mind and NOT rely on the popular flaxseed oil as your sole source of omega-3s.
10 Flax seeds and oil
Flax seeds and oil one of the richest sources of omega-3s in the ALA form. They are very often recommended as a supplement to food for its enrichment with omega-3.
In addition to omega-3, flaxseed oil contains a lot of vitamin E, magnesium and other trace elements. Compared to other herbal products, they very good value omega-6:omega-3 12,13 .
11 Chia seeds
In addition to being high in omega-3s in the form of ALA, chia seeds are rich in magnesium, calcium, phosphorus and protein 26 .
100 g of chia seeds contain approximately 14 g protein.
Separate studies confirm that regular consumption of chia seeds reduces the risk of chronic diseases. In many ways, this is the merit of the fatty acids omega 3, fiber and protein.
12 Walnut
Walnuts are rich in copper, magnesium, vitamin E. There are a lot of antioxidants in their bitter-tasting skin, which is often removed to improve the taste.
65% of the mass of walnuts are healthy fats and they are loaded with omega-3 fatty acids in the form of ALA. Also in them plenty of omega-6 that shift the balance of omega-6:omega-3 is not in better side(see table below).
13 Soybeans
Soybeans are one of the best sources of quality plant-based protein.
In addition, they are rich in vitamin B2 (riboflavin), vitamin B9 (folate), vitamin K, magnesium and potassium 16 .
in soy relatively high content of omega-3, as well as omega-6.
Recall that it is important for health that the ratio of omega-6 and omega-3 be close to one (in practice, according to statistics, it is close to 15:1). An imbalance between omega-6 and -3 is a recognized factor in the development of many diseases.
Generally, soy is a rather controversial product. Its impressive beneficial properties are balanced by equally weighty negative ones.
So, it and products derived from it contain isoflavones - a type of phytoestrogens, vegetable analogue the female sex hormone estrogen - which are often advertised as extremely healthy substances, while.
Soy also contains phytic acid, a farmer's digestive inhibitor that interferes with the absorption of minerals and protein.
14 Hemp Seeds
Hemp seeds contain approximately 30% oil with enough big share omega-3 fatty acids. In addition, they are rich in protein, magnesium, iron and zinc 20,21 .
The best plant foods high in omega-3s are flaxseed oil and seeds, chia seeds, walnuts, soy and hemp seeds. They contain omega-3 in an inactive and therefore not very healthy form of ALA.
Table of omega-3 and omega-6 content in products
| Product | Measure | Omega 3 content | Omega 6 content |
|---|---|---|---|
| Mackerel | 100 g | 5134 | 369 |
| Salmon (marine) | 100 g | 2585 | 220 |
| Salmon (farm) | 100 g | 2260 | 666 |
| Cod liver | 100 g | 19135 | 935 |
| Herring | 100 g | 1742 | 131 |
| oysters | 100 g | 672 | 58 |
| sardines | 100 g | 1480 | 3544 |
| Anchovies | 100 g | 2149 | 367 |
| Fish caviar | 100 g | 6788 | 81 |
| Seaweed Omega-3 Supplements | 1 capsule | 400-500 mg | 0 |
| Flax seeds | 100 g | 64386 | 16684 |
| Linseed oil | 100 g | 53304 | 12701 |
| chia seeds | 100 g | 17694 | 5832 |
| Walnut | 100 g | 9079 | 38091 |
| Soya beans | 100 g | 1443 | 10765 |
Conclusion
List natural products containing omega-3 fatty acids is quite extensive.
It is important to understand that not all omega-3s in foods are created equal. Usually plant sources omega-3s contain the ineffective, inactive form of omega-3 ALA, while animals contain the active forms of omega-3 DHA and EPA, which carry health benefits.
A good alternative for vegans and vegetarians, or those who don't like the taste of fish, are algae-based omega-3 supplements that are as beneficial as fish oils and oily fish.
People often assume that the main source of omega 3 is fish oil capsules. Siyo is correct. But only in part. In fact, the world of omega-3 supplements is much wider. And we will try to figure it out.
The main types of preparations of omega-3 acids
There are several forms of omega-3 fatty acids available these days. It:
- oily fish, in which omega-3s are present in the form of free fatty acids, phospholipids and triglycerides;
- natural fish oil, consisting of omega-3 in the form of triglycerides;
- refined fish oil, in which omega-3s exist as ethyl esters;
- reduced triglycerides - a form of omega-3, which is obtained from refined fish oil, again converting omega-3 into triglycerides;
- krill oil, consisting of triglycerides and phospholipids, and green mussel oil;
- seal subcutaneous fat;
- vegetable dietary supplements - or;
- algae oils - include omega-3 in the form of triglycerides in a concentration higher than in fish oil.
All forms have useful properties for health, but are absorbed differently by the body.
The rule of thumb is that absorption of omega-3s in the form of free fatty acids is 50% better than in the form of triglycerides. Assimilation of triglycerides occurs 50% more fully than ethyl esters.
That is, omega-3 acids contained in refined fish oil are absorbed worst of all, best of all - in ordinary food, the same oily fish.
Fish fat
A separate article on this site is devoted to a detailed description and rules for taking fish oil in capsules. So let's move on and read. In the same material, we will analyze in more detail other dietary supplements with omega-3 fatty acids.
Krill oil
Krill oil is obtained from Antarctic krill.
Omega-3s are in the form of phospholipids and triglycerides.
Krill oil has several advantages over traditionally used fish oils.
- Omega-3s in krill oil are present mainly in the form of phospholipids. And in this form they are best absorbed by the body. Therefore, to get the same amount of omega-3 krill oil, you need to take less than fish oil.
- Krill oil contains 50 times more than fish oil, the antioxidant astaxanthin. This is very important, because thanks to this compound, polyunsaturated molecules of omega-3 acids are not oxidized, that is, they are not converted from useful compounds into harmful ones.
- The life span of krill is short. Therefore, these organisms do not have time to accumulate in themselves harmful substances, for example, mercury. As a result, krill oil does not need any purification. This is a pure organic product.
To date, it is krill oil that can be considered one of the the best drugs omega-3 fatty acids.
Green mussel oil
This type of marine animal lives in New Zealand. Omega-3s are found in the form of free fatty acids and triglycerides.
On the shelves of our stores you can not often find such an additive.
In addition to eicosapentaenoic and docosahexaenoic acids, green mussel oil contains a very rare eicosatetraenoic acid (ETA), which is more effective than all other omega-3s in fighting chronic inflammation.
seal fat
It is the only type of omega-3 dietary supplement derived from mammals.
Distinctive feature supplements of this type is the presence in them of docosahexaenoic omega-3 fatty acid (DPA), which has its own useful qualities.
In addition, seal oil is almost completely devoid of omega-6 fatty acids. This is important as most people's diet today is high in omega-6 fats and this disrupts the body's normal lipid balance.
Vegetable omega-3 acids
There are no special supplements in which omega-3s would be obtained from plants. Because they are ineffective. Usually it's just about using foods rich in omega-3s, like flax seeds or chia seeds.
Vegetable omega-3 fats are mainly alpha-linolenic acid (ALA), which does not work in human body no work. For it to be beneficial, the body must convert it into EPA and DHA. However, the process of such transformation is inefficient. Therefore, there is no special benefit in omega-3 from plants.
In addition, plant sources of omega-3s are usually rich in omega-6s as well. And that's not very helpful.
What has been said, however, does not mean that herbal products, rich in omega-3, should be completely abandoned. Follow the links below to find articles that will tell you in detail about the benefits of seeds.
Algae oils
Composed of triglycerides.
Curiously, in fact, EPA and DHA, found in fish or krill, have vegetable origin. They are formed in algae and then through the food chain get into fish and other marine life.
Omega-3 algae oils are a highly concentrated product. So the most useful DHA acid in it is much more than in natural fish oil.
In addition to omega-3, algae oil contains useful minerals primarily iodine. And there are no pollution products that can occur in animal fats, such as heavy metals, so characteristic of natural fish oil.
Some experts consider algae oils to be the most beneficial omega-3 supplements. Moreover, they can be taken by strict vegetarians.
What should you pay special attention to when choosing an omega-3 supplement?
To understand exactly which omega-3 preparation is better, you need to remember the main points that you need to pay attention to when choosing a dietary supplement.
- The presence of the correct omega-3 acids. The purchased dietary supplement must be dominated by EPA and DHA. Only they benefit the body. If the label indicates that the supplement is predominantly ALA or does not indicate anything, the purchase of such a product should be discarded.
- The amount of omega-3. It must be understood that the amount of the same fish oil in a capsule and the amount of EPA and DHA fatty acids themselves are not the same thing. So the mass of the oil itself can be 1000 mg. But omega-3s will only account for 320 mg of this amount. Therefore, be sure to pay attention to how much omega-3, and not just fat, you get.
- A form of omega-3 acids. Since omega-3 acids are extremely poorly absorbed in the form of ethyl esters (EE), such dietary supplements should not be bought. Preference should be given to free fatty acids (FFA), triglycerides (TG), reduced triglycerides (rTG), phospholipids (PLs).
- Purity and authenticity. On the packaging with the additive, it must be indicated that it has been tested and certified. The drug without such an inscription cannot be purchased.
- The presence of vitamin E. Omega-3 fatty acids burn out very easily. Therefore, they are combined with antioxidants that slow down this process. Vitamin E is usually added. So, choose a fortified supplement.
Unfortunately, in our country such useful supplements omega-3 acids, like krill oil or mussel oil, are not widely available. Therefore, most people still have to choose from products with fish oil.
Table of foods that contain the most omega-3
Omega-3 supplements are beneficial. However most useful and bioavailability still have those acids that are obtained from conventional products nutrition. Moreover, in some products there are so many of these substances that with their regular use it is quite possible to do without dietary supplements.
| Product | Amount of omega-3 |
|---|---|
| Mackerel | 5134 mg |
| Salmon | 2260 mg |
| Anchovies | 2113 mg |
| Herring | 1729 mg |
| Tuna | 1633 mg |
| white fish | 1590 mg |
| sardines | 1480 mg |
| Beef | 962 mg |
| oysters | 672 mg |
| egg yolk | 240 mg (per ½ cup) |
| Fatty dairy products (cream, sour cream, etc.) | 109 mg |
Important! All data in the table refer only to quality products. Only for wild fish. Farmed fish not only contains antibiotics and dyes in their meat, but also lacks a good half of the omega-3s found in offshore-raised fish. The same applies to meat, and to eggs, and to dairy products. In order for all of these foods to have the stated amount of omega-3s, they must all come from properly raised animals. That is, cows should graze on grass, and not eat fish and soy meal in stalls, etc.
In addition to animal foods rich in omega-3 acids, there are also plant sources of these substances.
The table of plant foods with omega 3 can be represented as follows.
| Product | Amount of omega-3 |
|---|---|
| chia seeds | 2457 mg per tablespoon |
| Flax seeds | 2338 mg per tablespoon |
| Walnuts | 2300 mg per ¼ cup |
| Soya beans | 1443 mg in 100 grams |
The data can be very tempting. However, do not forget that all this is ALA acid, which should turn into EPA and DPA in the body. And only then will he be able to show his positive influence. And the percentage of conversion is negligible (maximum 0.5%).
Many are hearing mysterious name- Omega 3, everyone has heard about its benefits, but every second one will find it difficult to say what it is, what Omega 3 contains, and what exactly it is useful for. It's time to figure it out.
Omega 3 - what is it?
Omega 3 components are very important in the nutrition of people of any age. This polyunsaturated fat is valuable for mental development and for maintaining good physical health. Increased fatigue, impaired memory, blood circulation, depression, lack of energy - clear signs lack of Omega-3.
In addition, the skin suffers - it begins to peel off, a rash and dandruff may appear, nails break; from the digestive tract - constipation, flatulence begin; possible joint problems.
The human body cannot independently produce the considered polyunsaturated fatty acids, therefore, a source of their intake from the outside is necessary, that is, through food.
Foods containing Omega 3, sources of PMFA
So, what foods contain Omega 3 in the largest quantities:
- sea fish, most of all in;
- various oils (linseed, camelina, soybean, rapeseed);
- nuts (walnuts,), seeds,;
- broccoli;
- and the fruit itself.
Since marine fish are considered the main source, it is important that they are grown in natural conditions and eat seaweed, and not grain and mixed feed in farm fish farms.
much for the body healthier fish in a lightly salted version than in a fried one.
Omega 3 Benefits for Athletes
For people who are professionally involved in sports, food supplements with Omega 3 PUFAs have been specially developed. They are made on the basis of flaxseed oil or fish oil. You can see the options for additives.
Athlete to achieve maximum result puts extra stress on your body. Omega 3 fatty acids are simply necessary for the healthy functioning of the body of people studying, bodybuilding or other sports.
These acids contribute to the normalization of pressure, improve blood circulation, help healthy work heart muscle during exercise, ω-3 simply indispensable when typing muscle mass while maintaining a healthy hormonal background.
The use of Omega 3 for weight loss
As for weight loss, there is no clear evidence that Omega-3 fatty acids help burn fat. You can lose weight only by following correct mode nutrition. Omega 3 fats help curb appetite and keep you feeling full longer.
During the diet, fat is excreted through the blood and burned. The work of the heart may be disrupted. The use of Omega-3 PUFA components helps to stabilize pressure. The Omega 3 complex is not the root cause of weight loss, but it is actively involved in healthy weight loss. 
Omega 3 complex for adults and children - what is it good for
Omega 3 fats are vital for normal operation heart and brain. If you include them in your diet every month, then the nervous system will be much easier to cope with stress, depression, nervous overload, and even premenstrual syndrome.
AT modern society Children also experience extreme stress. As a result, immunity weakens, concentration of attention decreases, and the work of the heart is disturbed.
The Omega 3 complex has a positive effect on the brain, the development of teeth, the quality of the hair and skin children. Admission to children's body essential acids helps to improve memory, attention. For the correct initial construction of the fetal neural tube, omega 3 is very useful for pregnant women.
Therefore, the daily diet of a child must necessarily include foods with vital important fats. Additionally, you can give vitamin complexes with Omega 3, strictly observing the dosage, according to the age of the child.
It should be noted that children are allowed to take vitamins from 1.5 years.
Taking Omega 3 helps to get rid of infertility, helps with diseases of the joints, skin, cardiovascular system, atherosclerosis, the complex is used to prevent the development of osteoporosis, heart attacks and strokes, oncological diseases, Alzheimer's disease, improves the condition of allergies.
As we can see, the effect of Omega 3 on the body is great, so it is worth taking care of uninterrupted suppliers of this essential polyunsaturated fatty acid to maintain our health.
Benefits of Omega-3 for the body
To summarize all of the above, the benefits of Omega 3 are invaluable, we highlight the most important effect on the main organs and systems of a person:
- on the cardiovascular system- prevention of stroke, heart attack, development of atherosclerosis and hypertension;
- on the skeletal system- the flexibility and elasticity of the joints and spine are maintained at the proper level, pain with degenerative processes;
- on the nervous system- the psyche becomes more stable and resistant to external influences, depression and development are prevented;
- on the immune system- suppression of inflammatory processes, especially of an allergic nature.
Harm or contraindications Omega-3
- In large quantities, omega 3 is heavy for the pancreas, with the predisposition of the body and inflammatory diseases digestive tract may occur.
- In case of an overdose, a significant blood thinning occurs, which is not so good with a tendency to bleeding, hemorrhagic syndrome.
- There is an individual intolerance, there may be an allergy to fish (the main source of Omega 3).