High content of omega 3. Composition of vegetable oil. Fatty acid rating

Fashion on healthy lifestyle life is very good, but do 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 products contain three main categories. 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 necessary for normal operation all organs and systems.

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

Polyunsaturated fatty acids such as Omega-3, Omega-6 and -9 are essential for our health. They participate 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 normal level cholesterol in the blood, that is, 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 nerve cells brain, leading to 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? So you can get the external effect most quickly: the hair stops exfoliating, it 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, therefore 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

by the most clear sign deficiency of polyunsaturated omega-3 fatty acids is a deterioration in the condition 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 daily allowance Omega-3 intakes 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. Daily healthy man should get 1 to 2.5 grams of omega-3 polyunsaturated fatty acids and 4 to 8 grams of omega-6.

During pregnancy and breastfeeding a child, 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 without fail) increases 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 products that contain maximum amount 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 pharmaceutical preparations, then it is best to consult 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 drug 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 Omega-3 preparations.

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

How to use fatty acids correctly?

Of course the maximum useful substances and vitamins are found in fresh or minimally processed foods. The same applies to products with high content 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.
Eating kernels 5-10 walnuts, you will provide yourself with a daily requirement of Omega-3.

Remember that quality and healthy foods nutrition can fully provide us with polyunsaturated fatty acids. With a properly designed diet, no additional drugs you won't need.

Many people wonder what Omega-3 is, and so: this is a group of fats that have three types of fatty acids in their composition: eicosapentaenoic, alpha-linolenic and docosahexaenoic.

Omega-3 fats, with the help of leptin (a hormone that burns fat), reduce appetite, increase the efficiency of metabolic processes and allow the body to produce energy very productively.

Since the cellular structure of the body is very dependent on the supply of Omega-3, it is necessary to constantly replenish it. This strengthens the immune system of the body, cleanses the skin, regulates sugar levels and blood pressure, burns a large number of excess fat.

As a result of the fact that the body cannot produce such an energy source on its own, you should look for Omega-3 in the ones that surround us and contain such essential fats.

Seafood

The richest foods in omega-3 fats are rightly considered fish and seafood. It should be remembered that not all fish is suitable for the daily menu if you want to lose weight. You need to eat medium-fat fish, such as herring, salmon, sardines, tuna, mackerel, etc. True, there are several warnings:

not oily fish, like fatty, farm-raised, and fed combined feeds, does not contain the necessary fatty acids, because it does not eat Omega-3;
for women in the position before and after pregnancy, the intake of certain types of fish (tuna, swordfish, etc.) should be limited, increased content mercury can interfere with fetal development and interfere with lactation.

Otherwise, when consuming an average of 175 grams of fish, you get daily dose healthy fats. Remember, heat treatment reduces the amount of acids by 25%. Therefore, when purchasing canned food, it is better to choose canned fish than own juice.

Fish fat

Linseed oil

Meat large and not very cattle also characterized as a source of Omega-3 acids, which are so lacking in modern people. The priority here belongs to home-grown animals, because nothing can replace grass in the garden. The benefits of such products are very significant.

daily rate

A healthy adult needs from 1000 to 1500 mg of Omega-3 acids per day. Norm, necessary for the body per day may vary (up to 2500 mg) depending on current state person.

The presence of any disease requires an increase in the consumption of such acids, which are useful primarily as a source of energy. When composing your diet, do not forget what your body needs.

Healthy foods containing healthy fats and amino acids, the key to a long, happy and healthy life. Special attention it is worth giving the balance of omega-3 and omega-6 fatty acids in the menu - do not abuse it. Be moderate and confident!
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I am glad to welcome you on my site Youth of face, body and soul. Today on the agenda in the rubric Vitamins for youth and Benefit in everything compound vegetable oil . What's in vegetable oil composition includes a large list various vitamins: E, C and micro and macro elements (potassium, sodium, calcium, iron ...) everyone knows or at least guesses. Now it has become very fashionable to use terms in relation to fats: Omega 3,6,9 fatty acids. Few people know the difference between these three numbers, but many tend to eat these Omegas more often. The common belief is that all "Omegas" live in oily sea fish and in olive oil. But is olive oil really the best and only source of Omega 3, 6, 9? fatty acids. I present to your attention the Rating of the usefulness of vegetable oil, the composition of which was analyzed in terms of the content of fatty acids in it.

First, a little theory. Enjoy exploring the difference in structure fatty acids, their molecules, bonds, relationships with each other, only a true chemist can, so take my word for it: unsaturated fatty acid have a positive effect on the structures of the walls of blood vessels, improve them, provide work immune system on the optimal level, do not allow cholesterol to settle on the walls of blood vessels and accumulate in the body, actively participate in the synthesis of various hormones and much more, keeping us young, healthy and beautiful for decades. Normal metabolism in the body is provided, including unsaturated fatty acids, and the shell of any cell without them will not form at all.

Now remember three concepts in the composition of vegetable oil:

Omega-9 fatty acids - oleic acid.
Omega-6 fatty acids - linoleic acid and gamma-linolenic.
Omega-3 fatty acids - alpha-linolenic acid.

Omega-9 fatty acids.

Oleic acid reduces general level cholesterol, while increasing the level of "good" cholesterol, and reducing the content of "bad" cholesterol in the blood), promotes the production of antioxidants. Prevents atherosclerosis, thrombosis, aging. If the composition of vegetable oil contains a lot of oleic acid, then fat metabolism is activated (it helps to lose weight), the barrier functions of the epidermis are restored, and more intensive moisture retention in the skin occurs. Oils are well absorbed into the skin and actively contribute to the penetration of other active components into its stratum corneum.

Vegetable oils, which contain a lot of oleic acid, are less oxidized, even when high temperatures they remain stable. Therefore, they can be used for frying, stewing and canning. According to statistics, residents of the Mediterranean region, who constantly consume olive oil and avocados, nuts and the olives themselves, are much less likely to suffer from diseases of the cardiovascular system, diabetes and cancer.

Almond - 83%
Olive - 81%
Apricot - 39-70%

For comparison - in sunflower oil 24-40%.

Fatty acids Omega-6.

They are part of cell membranes, regulate the level of various cholesterol in the blood. Treat multiple sclerosis, diabetes mellitus, arthritis, skin diseases, nervous diseases, protecting nerve fibers, cope with premenstrual syndrome, maintain the smoothness and elasticity of the skin, the strength of nails and hair. With their deficiency in the body, the metabolism of fats in tissues is disrupted (then you will not be able to lose weight), disruption of the activity of intercellular membranes. Also, a consequence of the lack of Omega-6 are liver diseases, dermatitis, atherosclerosis of blood vessels, and the risk of cardiovascular diseases increases. The synthesis of other unsaturated fatty acids depends on the presence of linoleic acid. If it does not exist, then their synthesis will stop. Interestingly, with the consumption of carbohydrates, the body's need for products with the content of unsaturated fatty acids increases.

safflower - 56 - 84%
walnut - 58 - 78%
sunflower - 46 - 72%
corn - 41-48

For comparison - in olive oil - 15%.

Omega-3 fatty acids.

Omega-3s are vital for the normal functioning of the brain. With their help, there is an influx of energy necessary for the transmission of signal impulses from cell to cell. Keeping mental abilities at a decent level and the ability to store information in memory, actively use your memory - all this is impossible without alpha-linolenic acid. Omega-3s also have protective and anti-inflammatory functions. They improve the functioning of the brain, heart, eyes, lower cholesterol, affect the health of the joints, they are excellent antioxidants. They improve eczema, asthma, allergies, depression and nervous disorders, diabetes, hyperactivity of children, arthrosis, cancer…

linen - 44%
cotton - 44%
camelina - 38%
cedar - 28%

For comparison - in olive oil - 0%

Results.

Omega-3 and Omega-6 have one very important drawback - when fats are heated and when interacting with air, they are actively oxidized. There is a formation of a large number of toxic oxides and free radicals that adversely affect the entire body. Therefore, if the composition of vegetable oil is rich in Omega-3 and Omega-6 - fry this oil is not allowed. And store it in a dark, cool place in a closed container.

It is not clear why in all stores there are bottles sunflower oil stand on racks under light bulbs! Pay attention to expiration dates! Fry in olive oil only!

An adult human body can only synthesize Omega-9 itself. And Omega-3 and Omega-6 can only come with food.

Vegetable oils, the composition of which includes all Omegas.

Omega-9/Omega-6/Omega-3.

Grape oil 25/70/1
Kedrovoe 36/ 38/18-28
Hemp 6-16/65/15-20
Sesame 35-48/37-44/45-57
Linen 13-29/15-30/44
Sea buckthorn 23-42/32-36/14-27
Walnut 9-15/58-78/3-15
Sunflower 24-40/46-72/1
Ryzhikovoe 27/14-45/20-38
Soybean oil 20-30/44-60/5-14
Cotton 30-35/42-44/34-44

Since to catch the balance of consumption of the necessary fatty acids not very easy, the best solution is diversity. Don't stop at one oil, try others! Fans of olive oil, please note that it has little Omega-6, and no Omega-3 at all, which the body cannot synthesize itself. Diversify your diet!

The norm of consumption of vegetable fat is not less than 30 grams per day.

P.S. If you abuse Omegas, then you can earn yourself:

high blood pressure
vasoconstriction
decreased immunity
activation of inflammatory processes

Yes, and I also want to clarify, the article considered vegetable oil composition which can be taken internally. There are more valuable compositions of oils that can only be applied to the skin.

The benefits of omega-3s are known to everyone and have long been beyond doubt. This group of fatty acids is found in many foods and is extremely important for our body. What is their use, where are they found and who needs omega-3s in the first place? The article will tell about all this.

Unsaturated fatty acids are easily oxidized and unstable to heat treatment, so foods containing them are more beneficial to eat raw. Moreover, they are found mostly in plant foods.

When consumed properly, unsaturated acids have many beneficial properties for humans. For example, they speed up metabolism, help reduce appetite, and minimize the production of the stress hormone cortisol, which causes overeating.

Unsaturated fatty acids are divided into two large groups depending on the number of double bonds between carbon atoms. If there is one such bond, the acid is monounsaturated; if there are two, it is polyunsaturated.

Omega-3s belong to the group of polyunsaturated fatty acids. AT human body they are not synthesized and are therefore considered essential. They are part of many structures - for example, cell membranes, epidermis, mitochondria; help bring out bad cholesterol have a powerful anti-inflammatory effect.

Benefits of Omega 3

Pregnant women and children

During pregnancy, women are often prescribed omega-3. There are a number of good reasons for this.

Most importantly, polyunsaturated fatty acids reduce the risk of miscarriage and the appearance of toxicosis by more late stages pregnancy and prevent possible development depression in the expectant mother. Toxicosis is especially dangerous, devastating many organs and systems. This disease affects the kidneys, liver, nervous system, rises arterial pressure and edema appears.

Fish oil is considered the most convenient source of omega-3s, since fish contains the most fatty acids. Of the many functions that it has on the body of a pregnant woman, the following can be distinguished:

Normalization of pressure and blood flow
Cell protection blood vessels
Reducing the possibility of developing neurosis or stress

Omega 3 render positive influence not only on the mother, but also on the fetus. They improve the health of the child and contribute to his proper development prevent problems with digestive system. And in the first months of life, the baby is often prescribed fish oil as a prevention of rickets.

Athletes

Omega-3s are considered an important part of a sports diet for several reasons. They maintain joint health, increase endurance, reduce the risk of developing cardiovascular diseases, and have a tonic effect. But first of all, polyunsaturated fats serve as a source of energy needed by any athlete.

For weight loss

It cannot be said that polyunsaturated acids contribute to the effective burning of fat reserves. But they are good at reducing appetite, and, consequently, the number of calories consumed. Therefore, when correct reception omega 3, physical activity and a healthy diet can achieve weight loss.

For skin

Omega-3s also have an effect on the skin. They are important for several reasons:

Maintain the required level of collagen. With age, its amount gradually decreases, skin elasticity is lost, wrinkles begin to appear on the body. Omega-3s slow down this process.
hinder development skin allergies.
Actively fight skin diseases such as acne or dermatitis. In people whose diets do not have deficiency problems polyunsaturated acids, such diseases are much less common.
Omega-3s are powerful antioxidants and protect the skin from harmful atmospheric oxygen.
Protect the body from depression. Stress and loss of strength negatively affect all systems and structures of the body, including the skin.

For the heart and blood vessels

Omega-3s are important for the cardiovascular system because they remove excess cholesterol. Cholesterol plaques settle on the walls of blood vessels, thereby reducing their elasticity and preventing normal blood flow. Omega-3s reduce the risk of developing inflammation of the heart muscle and atherosclerosis, provide the brain and organs with normal blood supply.

For immunity

Omega-3s are part of the membrane immune cells, and also participate in the synthesis of eicosanoids - substances that direct leukocytes to inflammation foci. In addition, polyunsaturated fatty acids are partly responsible for fever during illness, which important point in the fight against the disease.

For joints

Omega-3s have a positive effect on cartilage and bone tissues organism. Polyunsaturated fats are involved in the correct formation of compositions, increase the volume of intra-articular lubrication, and strengthen bones. They reduce the risk of fractures in childhood and adulthood, maintain joint mobility and minimize possible problems with them.

For muscles

Omega-3s affect the growth of protein in the body, and muscle growth directly depends on its synthesis. In addition, polyunsaturated acids have the ability to increase the cross-sectional area of some muscles.

Signs of an Omega-3 Deficiency

Deficiency of polyunsaturated fatty acids is observed in most of the world's population, especially in developed countries. The reason is simple - less and less attention is paid to natural product, fast and not always healthy diet seems easier and more comfortable. Consumption of oily marine fish has declined, in part because of its cost and quality. And since most of the omega-3s are found in fish, it is not surprising that the lack of polyunsaturated fats has become a mass phenomenon.

You can assume that a person is deficient in omega-3 by the following signs:

Skin problems. Work sebaceous glands is disturbed, the skin begins to peel off and dry, dandruff appears on the head.
Muscle weakness, pain and crunch in the joints.
Loss of efficiency. A person who is deficient in omega-3 may have problems with memory, perception of information. It is difficult for him to concentrate, absent-mindedness and fatigue appear.
Weakened immunity. The resistance of the body decreases, the person is more susceptible to diseases.
Reduced vision. The eyes begin to dry, which causes visual acuity to drop.

In addition to health problems, lack of omega-3 provokes depression, bad mood, nervousness. In some people, for this reason, even a tendency to suicide was observed.

Daily rate

To maintain the norm of omega-3 in the body, it is enough to eat oily fish two to three times a week. But if this is not possible, replenish daily requirement supplements will help.

A certain number, which one should be daily allowance, No. Each scientific organization provides different data, but the average amount of omega-3s ranges from 300-500 mg per day for adult men and women. According to Rospotrebnadzor, the daily rate should be 800-1600 mg.

Pregnant and lactating women will need another 200 mg in excess, and the average need for newborns is 50-100 mg.

However, there are diseases in which daily intake omega-3s need to be increased. Patients with heart disease are recommended 1000 mg daily, and people prone to depression - 200-2000 mg.

Omega 3 vs Fish Oil: What's the Difference?

Some people mistakenly believe that fish oil and omega-3s are the same thing. In fact, there is a difference between them, and quite significant.

Fish oils are several fat-soluble elements that accumulate in fish livers. In its composition, it contains glycerides, polyunsaturated fatty acids omega-3 and omega-6. Pharmaceutical fish oil consists mainly of omega 3.6 fatty acids and vitamins A and D.

Indeed, most of all omega-3 is found in fish oil. But the polyunsaturated fats in it general content less than a third, everything else is other substances.

Application

Most often, omega-3s come in the form of capsules. They go down in a pharmacy without a prescription, so anyone can buy them. Despite this, before taking it is worth consulting with a specialist to make sure that the drug will not harm your health.

For preventive purposes, an adult needs one capsule a day with meals or immediately after it. The reception must last at least three months, otherwise the result may not be.

AT medicinal purposes the dose can be increased to two or three capsules per day in consultation with the attending physician. Children under the age of twelve are also required to consult a specialist.

In order to get rid of bad taste fish oil in oral cavity, it is recommended to include sour fruit juices, pickles or sauerkraut in the diet.

Contraindications

There are cases in which taking omega-3 is contraindicated:

In case of an excess of vitamin E
At simultaneous reception preparations containing vitamin E
At hypersensitivity to fatty acids omega 3
For omega-3 intolerance
When allergic reaction for fish or its products.

How to use fatty acids correctly?

Foods containing fatty acids will bring the most benefit when raw, so it is advisable not to subject them to heat treatment or to subject them to a minimum. To avoid problems due to a lack of polyunsaturated acids, it is recommended to follow the following rules:

refuel fresh salads vegetable oils - when frying, they lose their beneficial features.
Do not store oils in the light, but it is even better to find dark containers for them.
When buying, give preference not to frozen, but raw fish.
Pay attention to walnuts - several kernels contain the daily norm of fatty acids.

If you approach the composition of the diet thoroughly, the fatty acids contained in food will be enough to provide them to the entire body. A child needs one and a half to two times less polyunsaturated acids than an adult, it is also important not to forget about this.

Harm and overdose

When taking omega-3s, you may experience side effects. For example, sometimes there are symptoms reminiscent of departure - nausea, diarrhea and even vomiting. People with an allergy to fish may experience swelling, rashes on the body. In these cases, it is necessary to stop taking and consult a specialist for advice. Most likely, omega-3 will have to be replaced with another drug.

An overdose usually does not backlash. Even if the daily norm is exceeded, it does not threaten the body.

Foods containing omega-3

Oily fish is considered the highest omega-3 food. This list includes trout, sardine, salmon, salmon, herring, halibut and mackerel. There are many unsaturated fats in some other underwater inhabitants - oysters, lobsters, scallops.

In addition to fish, ample amounts of omega-3s are found in oils—especially canola and olive—flaxseed, walnuts, lettuce, cabbage, broccoli, and some legumes.

Top 5 Supplements

There are many drugs based on polyunsaturated acids. There is no particular difference between them, the difference is only in the manufacturer and the dosage of the substance. Despite the fact that there are dozens of such additives, only a few have gained particular popularity in Russia:

Omacor. This German drug is most often prescribed for adults at risk of myocardial infarction. One capsule per day is sufficient as a daily allowance.
Vitrum Cardio omega-3. Produced in the USA. Prevents the development of cardiovascular diseases, taken once a day. One capsule of the drug contains 1 g of omega-3.
Doppelhertz is another German-made additive. One dosage contains about 800 mg of salmon oil.
Omeganol Forte is distinguished by the content of both omega-3 and omega-6 fatty acids. Among the previous additives, it stands out for the lowest cost.
Nutrilight is a supplement from the USA. Taken as two capsules per day.

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. Normalization of blood pressure is noted (the main scourge of our time), vision improves, inflammation in the joints is relieved, improvement thought processes, Consequently better job 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 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

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 consumption of 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.

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. Begin inflammatory processes. 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 diseases, obesity and diabetes directly depend on our nutrition. 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.