Omega-3 is a group (PUFAs) that protect cell membranes and internal organs of a person from destruction. Without these compounds, the full-fledged work of the nervous, immune and cardiovascular systems, adequate synthesis of tissue hormones, prostaglandins, and the correct metabolism of essential substances are impossible. In addition, they suppress inflammatory processes, improve the condition of the joints, fight against emotional disorders, chronic fatigue syndrome.

Let's take a closer look at what omega-3 acids are and what they contain.

General information

Omega-3 lipids are classified as essential, since the human body does not synthesize them on its own. Therefore, they must be regularly supplied with food.

The main representatives of omega-3 fatty acids

Docosahexaenoic acid (DHA). It is part of the gray matter of the brain, cell membranes, retina, sperm, testicles. In addition, DHA plays a primary role in the formation nervous system breastfed baby.

Eicosapentaenoic acid (EPA). Stimulates regeneration cell membranes, normalizes the mechanisms of lipid transport through the bloodstream, activates the immune system, improves the absorption of fats in the digestive tract, increases the antioxidant functions of the body.

Alpha-linolenic acid (ALA). Fats of this type help in the fight against stress, bad cholesterol, high blood pressure, problems with the skin, hair, nails (dryness, seborrhea, stratification). In addition, they are a building substrate for the synthesis of eicosapentaenoic and docosahexaenoic fatty acids.

The lipids EPA and DHA are found in the tissues of marine life. They are the most useful for the human body, since they do not require many enzymes for their absorption, unlike plant food enriched with ALA.

Beneficial features

Polyunsaturated omega-3 triglycerides are the most important nutrients for humans, as they perform bioregulatory, structural, energy and storage functions.

Beneficial features:

1. Potentiate the synthesis of tissue hormones (eicosanoids) involved in all biochemical reactions in a cage.
2. Reduce the concentration of "bad" cholesterol, including low density lipoproteins. As a result, the risk of developing vascular atherosclerosis, myocardial infarction, and cerebral stroke decreases.
3. Participate in the formation of male germ cells (spermatozoa), membranes of brain neurons, retinal membranes.
4. Regulate the synthesis of hormones and steroids, including testosterone.
5. Participate in the transport of oxygen to tissues.
6. Improve the contractile function of the heart muscle.
7. They regulate the metabolism of the hormone of joy (serotonin), reduce psycho-emotional stress, and prevent the risk of developing depression.
8. Maintain the elasticity of the joints, reduce the intensity of pain in arthritis or arthrosis.
9. Increase insulin sensitivity (by slowing down the progression of the lump through the intestinal tract).
10. Reduce inflammation in the body, preventing the development allergic reactions and autoimmune diseases.
11. Increase the cognitive functions of the brain (memory, attention, learning).
12. Suppress excessive appetite.
13. Improve functional state dermis.
14. Increase the immune status of the body.
15. Potentiate the growth of lean muscle mass, accelerate the "care" of the fat layer.
16. Increase neuro-muscular function, endurance, general muscle tone.
17. Suppress the synthesis of cortisol (stress hormone).

In addition, fish oil contains, which improve the condition skin, support vision, reduce nervous excitability, improve the elasticity of cell membranes, strengthen bone tissue.

daily requirement

The daily requirement for omega-3 acids is 1 - 2 grams, depending on gender, age, health status, region of residence. During pregnancy, menopause, bodybuilding, the daily rate rises to 2.5 - 3 grams, and with reduced body weight up to 3 - 4 grams. The upper safe limit for the consumption of compounds is 8 grams.

In addition, the need for healthy fats increases with:

• depressive and autoimmune conditions (thyroiditis, lupus erythematosus, Alzheimer's disease);
• during the cold season;
• intensive sports;
• vascular atherosclerosis;
• oncological diseases;
• the threat of a heart attack or stroke;
• in childhood and old age.

For the treatment of functional disorders, 2-4 grams of omega-3 per day are used. At the same time, give preference to the use of concentrates of animal origin (EPA, DHA). The daily portion is divided into 3 doses.

Benefit and harm

For the full functioning of the body, it is important to consume at least 0.65 grams of omega per day. If the lipid norm per day is below the critical minimum, "fat" insufficiency develops.

Factors that provoke a lack of essential triglycerides in the body:

• prolonged fasting;
• unbalanced diet, including vegetarianism and a raw food diet;
• adherence to strict mono-diets;
• digestive tract dysfunction.

Omega-3 deficiency symptoms:

• constant thirst;
• dry skin;
• fragility of nails;
• hair loss;
• dandruff;
• prolonged depression, apathy;
• allergic skin rashes;
• violation of the chair, constipation;
• pain in joints, muscles, tendons;
• slow healing of wounds, abrasions, scratches;
• increased blood pressure;
• deterioration of memory, attention;
• fatigue, weakness, loss of working capacity;
• mental retardation (in infants and preschoolers);
• decreased immunity, frequent colds.

Remember, the lack of omega-3 in the body threatens with neuropsychiatric pathologies, autoimmune diseases, cardiovascular dysfunctions, hormonal disorders.

However, despite the fact that an overdose of polyunsaturated lipids is extremely rare, uncontrolled intake of fats can be harmful to health.

Signs of an excess of PUFAs:

• prolonged diarrhea;
• low blood pressure;
• dysfunction of the digestive tract;
• decrease in blood clotting, and as a result, hemorrhages in the joints (hemarthrosis), internal and external bleeding.

Contraindications for taking substances:

• hypercalcemia;
• individual intolerance;
• hyperfunction of the thyroid gland;
• tuberculosis (in the active phase).

In addition, the possibility joint reception essential fats with oral anticoagulants or fibrates, it is important to discuss with your family doctor.

medical application

Given that omega-3 fats exhibit hypolipidemic, immunomodulatory, anticoagulant (blood thinning) and antihypertensive effects, they are successfully used in pharmacological practice.

Indications for use:

• obesity of any degree;
• chronic joint damage;
• hypertonic disease;
• diabetes;
• deficiency of body weight;
• hypercholesterolemia;
• vascular diseases of the brain;
• rheumatoid arthritis;
• allergic skin diseases (psoriasis, eczema);
• damage to the vessels of the extremities;
• autoimmune diseases (nephropathy, thyroiditis, lupus erythematosus);
• osteomyelitis;
• cardiovascular pathologies (arrhythmia, ischemia, myocardial infarction);
• depressive states;
• short bowel syndrome.

In addition, these lipids are used for the prevention of oncological neoplasms (in complex therapy).

How to take omega-3 (capsules)?

For the treatment of functional disorders, animal fats (DHA and EPA) are used. Therapeutic dosage of essential lipids is 2.5 - 3 grams per day. Fish oil capsules are taken immediately after meals, washed down with 100 milliliters of pure. The daily portion is divided into three equivalent doses.

Let's look at how to choose a high quality polyunsaturated fat concentrate.

Food biocomplexes with omega-3

The labels of lipid-containing preparations most often indicate the total amount of fish oil in the capsule. However, for the treatment of functional disorders, it is important to choose formulations that contain a high concentration of EPA and DHA.

1. Omega-3, Triple Strength (Solgar). The preparation contains a large portion of omega-3 fatty acids extracted from the muscles of cold-water fish species. The total amount of polyunsaturated lipids per capsule is 882 milligrams (504 milligrams EPA and 378 milligrams DHA).
2. Omega-800 (Madre Labs). Organic fish oil is available in soft gelatin capsules. The biocomplex includes: docosahexaenoic (320 milligrams) and eicosapentaenoic (480 milligrams) acids.
3. Ultra omega-3 (Now Foods). Part this tool Includes 750 milligrams of omega-3 triglycerides (500 milligrams EPA, 250 milligrams DHA). In addition, each capsule of the dietary supplement is enclosed in a special enteric coating (to prevent the appearance of an unpleasant aftertaste, belching, nausea).
4. Omega-3 (Natural Factors). The gelatin capsule contains 600 milligrams of polyunsaturated lipids (200 milligrams DHA, 400 milligrams EPA).

To maintain health, the duration of the course of taking supplements is 3-4 months. Frequency of therapy - 1 - 2 times a year.

food sources

Considering that essential fats are not synthesized by the intestinal microflora, it is important to control the amount of their intake into the body on a daily basis.

Table No. 1 " food sources"animal" omega-3"

What contains	The amount of EPA and DHA in 100 grams of the product, grams
sardine fish oil	26 – 30
Cod liver	15
salmon fish oil	10
Caviar black, red	6 – 7
Sardine, Atlantic herring	1,5 – 2,4
Salmon, Atlantic salmon	1,2 – 2,4
Mackerel, mackerel	2
Tuna	1,6
swordfish	1,14
halibut, trout	0,7 – 1,3
oysters	0,7
Shrimps	0,6
flounder, saithe, hake	0,5
Crayfish, crabs, clams, scallop	0,3 – 0,4
Sea bass	0,3
catfish	0,25 – 0,35
Cod	0,2

Table "Foods containing vegetable omega three"

Source of alpha-linolenic acid	ALA concentration in 100 grams of food, grams
Linseed oil	55
Peanut leaves (fresh)	50
Flax seeds (fresh)	18
Rapeseed oil	9 – 12
walnut oil	11
Quinoa (groats)	8
Wheat germ oil	7
Mustard oil	5 – 6
Walnut	5,5
chia seeds	5
Purslane (fresh)	4
Spinach (fresh)	0,9
Spirulina	0,8
Pecan	0,75
Radish	0,6
Mustard (leaves)	0,5
Olive oil	0,45
Almond	0,4
Raspberry, strawberry, avocado	0,15
Cabbage (cauliflower, broccoli)	0,1
Hazelnut	0,1

Remember, omega-3 compounds are easily destroyed by the sun, oxygen, and high temperatures. Therefore, to fill the body's daily need for essential fats, it is advisable to use lightly salted, pickled fish, fresh vegetables and fruits, vegetable oil, and unroasted nuts.

To preserve nutrients, products containing unsaturated fatty acids are stored in a cool place in tightly sealed containers.

Omega-3 fatty acids play a primary role in the formation of the nervous, immune and hormonal systems child, as well as the correct ontogenesis of the brain, maintaining the functionality of the visual apparatus, laying the molars. Interestingly, in the first year of life, the baby receives all essential nutrients, including triglycerides, together with mother's milk. However, in 90% of women during lactation there is an acute shortage of polyunsaturated fatty acids in the body. As a result, the child early years experiencing lipid deficiency.

Symptoms of omega-3 deficiency in childhood:

• diathesis, atopic dermatitis (due to disruption of the immune system);
• decrease in cognitive abilities (success, concentration of attention, memory);
• hyperactivity;
• dry skin;
• allergic reactions;
• deterioration of vision.

Interestingly, the child's brain develops until the age of 14. Therefore, from the first year of life, it is important for children to consume at least 1 gram of omega-3 per day. To do this, the daily crumbs menu is enriched with fruits, vegetables, seafood, and linseed oil. In addition, the daily requirement for fats is replenished with fish oil concentrates. However, babies up to three years it is difficult to swallow a large capsule. Therefore, the question arises: how to drink medicines? To solve these problems, manufacturers have created special mixtures produced in the form of syrups, sweets, chewing lozenges.

Popular children's complexes with omega-3:

1. "Omega-3 for children" from Oriflame (Wellness, Sweden). The composition of the drug includes fish oil, vitamin E, lemon oil, antioxidants. The drug is produced in the form of a syrup.
2. "Smart Omega-3 for children" (Delta Medical, Switzerland). The biocomplex contains fish oil, beeswax, vitamins A, C,. The composition is produced in capsules that can be chewed.
3. "Supradin Kids with Choline and Omega-3" (Bayer, Germany). The medicine includes: docosahexaenoic acid, nicotinamide, cholecalciferol, vitamins A, E,. The release form of the product is marmalade sweets.
4. "Multi-tabs Intello Kids with Omega-3" (Ferrosan, Denmark). The preparation consists of: fish oil concentrate, including EPA and DHA, tocopherol, vitamin C. Children's composition available in the form of chewable capsules with a blackcurrant flavor.
5. Pikovit Omega-3 (Krka, Slovenia). The multivitamin complex contains fish oil, B vitamins (thiamine, folic acid, pyridoxine, riboflavin, cyanocobalamin), retinol, tocopherol, cholecalciferol, dexpanthenol, ascorbic acid. The form of release of the additive is syrup.

Remember, the pediatrician determines the dosage and intake of fats based on the health of the baby.

Given that PNS are “responsible” for metabolic processes in the body, the elasticity of cell membranes and the proper functioning of the brain, it is important for every woman to consume at least 1-1.5 grams of pure omega-3 per day. With the onset of pregnancy, the daily need for triglycerides increases by 2 times.

Consider the benefits of fish oil for women:

1. Reduces menstrual pain, reduces the number of "hot flashes", improves mood in " critical days, has an anti-inflammatory effect.
2. Reduces anxiety, improves mood, increases the effectiveness of antidepressants.
3. It slows down sagging skin and the appearance of wrinkles.
4. Prevents the development of osteoporosis, especially during menopause.
5. Stabilizes "hormonal surges" in menopause.
6. Reduces, by 30%, the risk of developing seals in the mammary gland, as well as the likelihood of tumors and polyps in the colon (for men this effect does not apply).

In addition, fish oil is an indispensable nutritional factor during menopause. Given that menopause is accompanied by a violation of the mineral and fat metabolism substances, in women after 55 years, vascular pathologies develop, including endothelial dysfunction. At the same time, the rheological parameters of the blood change, as a result of which its coagulability increases.

To prevent the development of thrombosis, cardiovascular pathologies, metabolic disorders, as well as alleviating unpleasant symptoms of menopause (palpitations, hot flashes, night sweats), daily ration nutrition is enriched with products rich in essential fats or organic biocomplexes.

It is especially important to take preparations containing omega-3 for overweight women who are planning a pregnancy, are on a diet, and are prone to cardiovascular diseases.

Output

So, omega-3 is a class of essential lipids that exhibit pronounced anti-inflammatory, anticoagulant, immunomodulatory, antioxidant and antilipid effects. Polyunsaturated lipids are not synthesized by the human body, so it is extremely important to get them from outside. To do this, the daily menu includes fatty sea fish or seafood, linseed oil, fresh herbs. In addition, 1 - 2 times a year you need to drink biocomplexes that contain "animals" omega-3 (EPA and DHA).

The optimal rate of fat intake is 1 gram per day. If dry skin, dandruff, acne, psoriasis or eczema are present, the daily dose of acids is increased to 2-3 grams.

Remember, before taking lipid concentrates, it is important to evaluate the benefits and harms of using them. People with congestive heart failure, hemorrhagic syndrome, unstable angina, allergy to seafood, it is permissible to take omega-3 preparations only under the supervision of a doctor.

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

What is Omega-3?

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

Sources of Omega-3 Fatty Acids

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

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

1. Omega-3 capsules

 IMPORTANT!

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

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

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

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

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

Flax seeds can be consumed in the following ways:

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

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

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

Daily Value of Omega-3 Fatty Acids

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

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

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

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

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

Benefits of Omega-3

Brain

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

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

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

Vision

The cardiovascular system

Benefits of Omega-3 for the cardiovascular system:

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

Nervous system

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

Metabolism and weight loss

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

Set of muscle mass

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

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

Immunity

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

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

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

 For reference

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

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

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

Hormones

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

joints

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

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

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

How to choose Omega-3?

To choose the right omega-3 fatty acids in capsules, you must first CAREFULLY examine the facial and reverse side packaging, where the composition and content of fatty acids in one capsule are usually written. But before that, it is worth paying attention to one more very milestone is the PLACE TO BUY this wonderful supplement.

Place of purchase

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

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

The essence of the experiment:

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

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

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

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

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

What is it obtained from?

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

Omega-3 content in fish and seafood

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

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

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

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

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

Optimal daily doses of DHA and EPA:

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

1. Now Foods Omega-3

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

Omega-3 fatty acids have long been known to be 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 of the necessary funds, the effectiveness of which in some cases is in doubt. Instead, you can go the other way: include certain products 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 raw cup.

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.

Omega-3 fatty acids are also called polyunsaturated. These substances cannot be replaced by anything else. They cannot be synthesized by the body on their own, so they need to be replenished from the outside. Omega-3s are several independent substances with their own structure and effect on the body.

Scientists know ten fatty acids. Of these, only four are particularly important:

1. docosagesaenoic acid;
2. alpha linolenic;
3. eicosapentaenoic;
4. docosapentaenoic.

They are found in products of plant and animal origin.

Where is Omega-3 found?

The main product containing these acids is fish. However, when frying, the structure of acids is destroyed, therefore, to replenish the supply of Omega-3 in the body, it is better to eat lightly salted fish. Interestingly, you do not need to choose exquisite varieties of fish, such as trout, cod, halibut - ordinary herring is enough.

Most Omega-3 in mackerel. It is followed by herring, then salmon, tuna, cod, halibut. Seafood can also boast of the presence of fatty acids of this type. Especially the shrimp.

One hundred grams of fish per day is enough to replenish the body with a daily allowance. Eating fish twice a week will improve your well-being and improve your body.

Omega-3 acids are slightly less, but are found in livestock meat, eggs, and vegetable oil.

Other sources of Omega-3s are:

1. Beans;
2. Greenery;
3. soy;
4. Germs of oats and wheat;
5. Cabbage;
6. Zucchini.

Consumption rate

A person needs about two and a half grams of Omega-3 per day. It is better if they are from sea fish. There are more of them. Farm-raised fish cannot boast of a rich composition of acids. Omega-3 content in fish decreases with frying. So, it is better to choose more gentle cooking methods.

You can also replenish the supply if you eat 5-10 walnuts per day. Or add one teaspoon of flaxseed to your food. Accustom yourself to eating vegetable oil - and the problem with Omega-3 will disappear by itself.

About 25% of the composition of acids is lost when it enters the body. For this reason, manufacturers produce fish oil in capsules. They begin to dissolve, only finding themselves in the intestines.

Fatty acids are essential for women postpartum period. They will help you deal with depression. Older people will be strengthened by mental faculties.

Signs of a lack of Omega-3 in the body

1. Skin problems - dryness and itching.
2. Brittleness of hair and nails.
3. Weakness and fatigue.
4. Constipation.
5. Muscle pain;
6. Decreased immunity.
7. Depressive state.
8. Distractedness and forgetfulness.

Too much Omega-3 in the body

People with stomach and intestinal disease should use with caution fatty foods. It can harm the body, even cause internal bleeding.

Healthy people simply cannot overdo it with the consumption of these acids these days. We do not have a large amount of fish, seafood, too, and in all other food products Omega-3 is not so much.

If, nevertheless, you overate Omega-3, then this threatens you with blood incoagulability, bleeding and low blood pressure. A shallow cut can be a real problem.

Omega-3 fatty acids are destroyed by sun rays, oxygen and high temperatures. Therefore, products with their content are stored in a closed container in a cool place. And frying them is not recommended at all.

The role of fats for the body is difficult to overestimate. They serve as protection for all internal organs and prevent them from overcooling. Participate in the renewal of skin cells. Already this is enough to realize the importance of these components.

Video compilation

Foods rich in omega-3 fatty acids

What are omega-3 fatty acids?

Omega 3 is a group of essential fatty acids that cannot be produced by the body in sufficient quantities. In this regard, a person needs to receive them from the outside in the form of food or dietary supplements.

Omega-3 fatty acids have so-called "double bonds" - special bonds that make them more flexible, as well as more sensitive and susceptible to damage. All PUFAs, including all omega-3s, contain at least two double bonds. But the position of the double bonds in omega-3s is unique and simply not found in other fats.

Some omega-3s are easier than others. The simplest is alpha-linolenic acid, or ALA. Like most vitamins, ALA is especially important in our diet because our bodies cannot make it on their own. Luckily for us, many of the plant and animal products we consume contain ALA.

As for other omega-3 fatty acids, things are not so simple with them.. Under the right circumstances, our bodies can usually metabolize ALA into other omega-3s. These other omega-3s are more complex than ALA and contain more double bonds. The most studied are EPA (eicosapentaenoic acid) and.

EPA has five double bonds, and DHA has six. A lot scientific research many health benefits of EPA and DHA have been proven that ALA does not. The benefits of these two types of omega-3s are associated with support various systems body and reduce the risk of developing many chronic diseases.

Without a doubt, our bodies need ALA, EPA and DHA to stay healthy. To do this, we need to consume foods containing ALA, because the human body is not able to produce this omega-3 fatty acid. But what about EPA and DHA? Do we need to consume foods containing these fatty acids?

The answer to this question is especially important because it can affect our entire approach to food. If we only need to eat ALA-containing foods, and we can trust our bodies to produce all the EPA and DHA we need, we are able to choose any type of diet we would like, including a vegan, animal-free (and animal-free) diet. milk, no cheese and no eggs).

This is due to the fact that various herbal products contain small to moderate amounts of ALA. However, if we need to get EPA and DHA directly from food, we become much more limited in our food choices. For example, if we are trying to implement a strict vegetarian diet without any animal food and want to get DHA from our diet, our choices will likely be limited to marine plants (which may contain DHA) or some fermented foods (such as fermented soy products) fermented with specific fungi capable of producing DHA. The lack of DHA in plant foods is the reason for these very limited options.

Let's take some more examples. If we wanted to stick to but still allow ourselves to consume fish, we could get EPA and DHA from our food, as fish can be a rich source of these polyunsaturated fatty acids. In the same way, if we wanted to stick vegetarian diet, but still allow ourselves to consume cheese, milk, or eggs, we might as well get enough EPA and DHA from our food, since these foods can contain both of these fatty acids.

Or, if we decide to eat meat while avoiding all fish, we will be able to get required amount EPA and DHA, as meat can contain these fatty acids (assuming the livestock has been fed a normal amount of omega-3 plants).

The table below presents some of these key relationships between omega-3s and diets.

Type of diet	Sources of ALC	Sources of EPA and DHA
Veganism	plant food	vegetable seafood; plant foods fermented with certain fungi
Vegetarianism with fish	plant foods and most fish	most fish; vegetable seafood; plant foods fermented with certain fungi
Vegetarian with eggs, cheese, milk and yogurt (no fish, sea plants or meat)	plant foods, eggs, milk and yogurt	eggs, cheese, and yogurt, especially if they come from grass-fed animals; plant foods fermented with certain fungi
A diet based on plant foods and meat (but excluding fish and seafood)	plant foods, various types of meat	various types of meat, especially when it is obtained from grass-fed animals; vegetable products fermented with certain fungi

As you can see from the table above, our food choices can change quite dramatically if we need to get EPA and DHA from our diet. But should we do it? Unfortunately, the answer to this question is not 100% clear from research.

Basically, most healthy people should be able to consume ALA-containing foods (e.g. flaxseeds, tofu, etc.) and then rely on their bodies to convert ALA to EPA and DHA. However, there is significant scientific debate about our ability to obtain optimal amounts of EPA and DHA by relying solely on ALA-containing products. This is because our body's ability to produce EPA and DHA from ALA can be compromised due to a variety of circumstances.

For example, our body's ability to produce EPA and DHA from ALA depends in part on the other types of fat we get from food. One of these other types of fat is . Omega-6 fats are found in more common foods we consume, compared to omega-3 fats. Nevertheless high level consuming omega-6 fatty acids can directly reduce the amount of ALA our body converts into EPA and DHA.

Our body cannot efficiently convert ALA to EPA and DHA without sufficient intake of certain nutrients from food. nutrients. These nutrients include: vitamin B3, and minerals and. If we are deficient in one or more of these nutrients, our bodies will not be able to provide us with optimal amounts of EPA and DHA, even if we consume adequate amounts of ALA.

Different people will want to use different dietary approaches to get omega-3s. But based on the review of the study and the information above, here are the experts' recommendations:

• If you decide to avoid all animal products (including seafood), experts recommend discussing practical guidelines with your doctor for determining possible omega-3 supplementation.
• If you consume animal products but avoid seafood, it is recommended that you take extra care when choosing these foods. The meat of animals that have consumed a sufficient amount of plant foods containing ALA are more likely to contain EPA and DHA. As a rule, these animals are raised in their natural environment and graze on pastures, consuming various types of grasses, legumes and other plants throughout their lives.
• If your diet includes fish, 2-3 servings per week is a good target for getting enough EPA and DHA.

Omega-3 fatty acids are a group of polyunsaturated fats found in most a variety of products nutrition, especially in fish. In connection with the results of recent studies, scientists have proven that omega-3 fatty acids can prevent diseases of the cardiovascular system and have other beneficial effects on human health.

Of the healthiest foods in the world, two ( flax seeds and walnuts) are rated as excellent sources. Six of the foods listed below are rated by nutrition experts as very good sources of omega-3s, and 19 as good sources. This list will give you the opportunity to choose the foods that are right for you and help you get enough omega-3s without having to supplement these nutrients.

The role of omega-3s in supporting human health

The polyunsaturated fatty acids ALA, EPA and DHA play an important role in supporting our health. But their roles are somewhat different.

Alpha Linolenic Acid (ALA)

A large amount of ALA is sometimes used exclusively for energy purposes. Our bodies can use this fatty acid to produce energy for our cells. In some situations, a large portion of the ALA we consume will be used for this purpose. This fatty acid is also the main building block of EPA and DHA. It is difficult to overestimate the importance of ALC in this regard.

Our immune, inflammatory, cardiovascular, and nervous systems simply cannot function properly without enough EPA and DHA. When we don't have enough ALA, we don't have enough EPA and DHA (unless we eat foods that contain them). Thus, alpha-linolenic acid plays decisive role in the health of many body systems and is a key building block of EPA and DHA.

Eicosapentaenoic acid (EPA)

The proper function of our inflammatory system depends on the presence of signaling substances called prostaglandins. Many of these prostaglandins are made directly from EPA. Equally important, most EPA-derived prostaglandins tend to have anti-inflammatory effects. Thus, your risk of excessive inflammation and inflammation-related disease can be reduced by consuming EPA-rich foods.

Docosahexaenoic acid (DHA)

The proper function of our nervous system, including our brain, depends on the presence of DHA. Docosahexaenoic acid is especially important for brain function. Our brain is 60% fat, and DHA makes up an average of 15 to 20% of the fat in our brain. If we put these two facts together, we come to the following conclusion: DHA makes up 9-12% of the total weight of our brain!

Decreased brain DHA levels are known to be associated with cognitive impairment or slower neurological development in children. Nervous system disorders due to DHA deficiency have been associated with a wide range problems, including neurodegenerative diseases such as Parkinson's disease; cognitive problems, including decreased mental capacity in children; and severity of multiple sclerosis.

Special Note on Omega-3s and Cardiovascular Support

The prevention of cardiovascular disease is one of the most studied and proven functions of omega-3s in the diet. Especially strong is the research supporting EPA and DHA in reducing the risk of developing cardiovascular disease. There is less research on ALC and heart disease, but research in this area continues to show the ability of ALA to reduce the risk of developing this type of disease. Unfortunately, the research we're seeing in this area continues to focus more on dietary supplements than food products, and in the future we hope to see a much stronger emphasis on omega-3s from food.

The most important role of omega-3 fatty acids in health may be in the prevention of cardiovascular disease and conditions such as heart attack and stroke. Much of the research in this area focuses specifically on general receipt EPA + DHA from food and/or supplements.

Despite relatively less research on this topic, ALA intake is associated with more low risk development of cardiovascular disease independently of other omega-3 fats. However, the beneficial effects of diets high in ALA are likely to be more modest than those of diets rich in EPA and DHA.

Dietary Sources of Omega-3 Fatty Acids

Excellent sources of alpha-linolenic acid (ALA) include flaxseeds and walnuts. Very good sources of ALA include salmon and cauliflower, Brussels sprouts and seeds . Good sources include a wide range of vegetables (greens and turnips, spinach, green beans, romaine lettuce, ), seafood ( , and ), legumes and legume products (soybeans, tofu, and ), and fruits (strawberries and raspberries).

While seafood is known for its EPA and DHA content, it also contains slightly lower amounts of ALA. Although our rating chart does not include animal products (beef, dairy and eggs), they can also provide the human body various quantities ALC. One study in the UK found that about 25% of ALA consumption in the British population comes from fish and meat dishes, with another 8% from eggs and dairy products.

It is known that the amount of ALA in the meat of animals depends on the feed they were fed. As a rule, the meat of animals raised in more natural conditions for them, grazed on pastures and fed with a variety of herbs, legumes and other plants, will contain more ALA. Therefore, it will provide our bodies with sufficient amounts of alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Seafood is a group of foods containing the largest number EPA and DHA.

Like all creatures, fish's omega-3 content is highly dependent on their diet. If they eat sea plants and others, they can store more omega-3s in their tissues. If they live in a habitat where omega-3s are not widely available, they store much less of these substances. The close relationship between diet and their tissue omega-3 content extends to all the specific omega-3s found in fish, including ALA, EPA, and DHA. This also applies to all types of fish, including wild and farmed fish. Some farmed fish are fed processed omega-3 concentrates to increase their omega-3 content. Other farmed fish are low in omega-3s and have more low maintenance these fatty acids.

Land animals are no different from fish in terms of omega-3 content. Their diet is also a key factor. Cows and chickens fed diets rich in omega-3s tend to produce milk and eggs that are higher in omega-3 fatty acids. Omega-3 levels in eggs can be as high as 350 milligrams per egg, depending on the chicken's diet.

It was found that in cow's milk(sourced from plant-fed cows) omega-3 levels reach 155 milligrams per 250 ml cup. About half of these omega-3s are usually present in the form of ALA, while the other half is distributed between EPA, DHA, and other omega-3s. As a general rule, grass-fed terrestrial milk, cheese, yogurt, and eggs that have had natural access to omega-3-rich pasture plants will be your best bet.

More and more on modern market other omega-3 fortified foods are becoming available, such as margarine spreads, juices and snacks. These products are usually obtained by adding fatty acids during production process. As with all nutrients, nutrition experts believe that omega-3 fatty acids are best obtained from natural products. If a food is not whole and natural, there is no way to ensure that its nutrients are present in optimal ratios and balanced proportions, or even included in the food matrix in an optimal way.

Nutrient Rating

To better help you identify foods that have a high concentration of nutrients and calories, WHFoods created a food grading system. This system allows us to isolate foods that are particularly rich in certain nutrients. The following chart shows the world's healthiest foods that are great, very good, or good sources of omega-3 fats.

Next to each food name, you'll find the serving size they used to calculate the nutritional composition of the food, the calories per serving, the amount of omega-3 fats, the percentage of recommended daily allowance consumption (RDI). ()

Here are some foods that contain omega-3s:

The World's Healthiest Foods Ranked as Quality Sources of Omega-3 Fatty Acids
Product	A portion	Calories (kcal)	Quantity (g)	RDI (%)	Nutrient Density	Rating
	2 tablespoons	74,8	3,19	133	32,0	Excellent
Walnuts	30 grams	196,2	2,72	113	10,4	Excellent
sardines	90 grams	188,7	1,46	61	5,8	Very good
	115 grams	157,6	1,32	55	6,3	Very good
Beef	115 grams	175,0	1,10	46	4,7	Very good
Brussels sprouts	100g	56,2	0,27	11	3,6	Very good
Cauliflower	107 grams	28,5	0,21	9	5,5	Very good
mustard seeds	2 teaspoons	20,3	0,15	6	5,5	Very good
Soya beans	1 glass	297,6	1,03	43	2,6	Good
Tofu	115 grams	164,4	0,66	28	3,0	Good
Shrimps	115 grams	134,9	0,34	14	1,9	Good
winter pumpkin	205 grams	75,8	0,19	8	1,9	Good
Broccoli	175 grams	54,6	0,19	8	2,6	Good
Cod	115 grams	96,4	0,19	8	1,5	Good
leafy cabbage	133 grams	62,7	0,18	8	2,2	Good
Spinach	225 grams	41,4	0,17	7	3,1	Good
summer pumpkin	125 grams	36,0	0,15	6	3,1	Good
Raspberries	125 grams	64,0	0,15	6	1,8	Good
curly cabbage	67 grams	36,4	0,13	5	2,7	Good
Roman salad	150 grams	16,0	0,11	5	5,2	Good
string beans	150 grams	43,8	0,11	5	1,9	Good
	200 grams	46,1	0,09	4	1,5	Good
turnip tops	55 grams	28,8	0,09	4	2,3	Good
Miso	1 tablespoon	34,2	0,08	3	1,8	Good
bok choy	170 grams	20,4	0,07	3	2,6	Good
Leek	89 grams	32,2	0,07	3	1,6	Good
Basil	12 grams	4,9	0,07	3	10,8	Good

Effect of heat treatment and storage on omega-3 fatty acids

Omega-3 fatty acids are very susceptible to free radical damage. The oxidation of omega-3 fats limits their shelf life and their ability to provide you with necessary food. Damage to the omega-3s in your food can be caused by light, oxygen, or heat. For this reason, omega-3 rich foods should usually be stored in the refrigerator in an airtight container. This rule applies not only to animal products such as fish, dairy products, eggs and meat, but also to plant products such as nuts and seeds.

Grinding nuts and seeds deserves a special mention in terms of its impact on omega-3s. As described earlier, many nuts and seeds contain valuable amounts of omega-3s in the form of ALA. However, in the case of small seeds, such as flax seeds or chia seeds, they are very difficult to chew and grind thoroughly with the teeth to increase the availability of ALA. For this reason, many people prefer to grind the seeds (for example, in a coffee grinder) before consumption or incorporation into various dishes.

If you choose to grind omega-3 rich seeds, their shelf life will be reduced. When crushed, it is especially important to store them in an airtight, opaque container in the refrigerator. To give you more practical idea About the expiration date, ground flaxseeds packaged by the manufacturer in a gas-tight, light-protective package will typically last 6-16 weeks before spoiling. In comparison, whole flaxseeds will keep well for 6-12 months when stored properly. If you grind the seeds yourself, it is recommended to store them for no more than 1-2 months under the conditions described above.

Risk of Omega-3 Fatty Acid Deficiency

If your diet is similar to that of the average adult, you are likely to be deficient in omega-3s. The reason is simple: the average adult consumes too few foods that are good sources omega-3 fatty acids, and excessive amounts of fat containing too much omega-6.

IN developed countries The ratio of omega-6 to omega-3 fats is believed to range between 20:1 and 8:1. These numbers mean that we eat at least eight times more omega-6s than omega-3s, and perhaps 20 times more. Most studies show that the most healthy ratio of omega-6 to omega-3 is between 4:1 and 2:1. The average adult's normal diet contributes to inadequate ALA intake and a deterioration in the ability to convert ALA into other healthy omega-3 fats such as EPA and DHA due to excessive consumption of omega-6s.

Regular Diet and Omega-3 Deficiency

Another problem with modern diets and omega-3s is inadequate intake of the nutrients needed to convert ALA to EPA and DHA. This list of nutrients includes vitamins B3, B6, and C, as well as the minerals zinc and magnesium.

Reasons for low dietary intake of omega-3s vary, but some of the main reasons that apply to many dietary patterns are:

• Low intake of nuts and seeds. Most often people eat. But while healthy and delicious, peanuts are technically a legume, not a nut, and therefore contain less omega-3s. Unlike real nuts (such as walnuts) or seeds (such as flaxseeds), peanuts are not good level omega 3. Peanuts typically provide about 20-40 mg of omega-3s per 100 grams of product.
• Significant consumption of meat and dairy products obtained from animals kept in unnatural conditions for them and fed with unnatural feed. The vast majority of beef, milk, cheese and yogurt consumed in developed countries comes from cows that have not had the opportunity to feed on omega-3 rich pasture plants. Similarly, the vast majority of chicken and eggs consumed in developed countries come from poultry raised on feed that does not contain omega-3s.
• Infrequent consumption of fish especially fish rich in omega-3 fatty acids such as salmon and/or sardines.

The best way to increase your omega-3 intake is to eat more nuts and seeds, opt for organic meats and eggs, and increase your intake.

Vegetarianism and veganism and omega-3 deficiency

If you follow a fairly strict vegetarian or vegan diet, it may be especially difficult for you to get EPA and DHA directly from food. This is because animal products and fish are generally richer sources of these omega-3 fatty acids than plant foods. For this reason, it is recommended that you increase your intake of ALA-containing foods to a level that will provide you with approximately 4 grams of ALA per day. Here are some options to help you reach the 4 gram level:

Getting enough omega-3s from food

While this issue has been partly addressed previously, I would like to highlight one controversy that continues to hang over omega-3 research related to the risk of deficiency in these fatty acids. This controversy has to do with omega-3 metabolism.

Researchers know that people need all forms of omega-3s, including forms of ALA, EPA, and DHA. Researchers also know that people can take ALA and convert it to EPA and DHA under the right circumstances.

But researchers still don't know how often these favorable circumstances occur. Since the research jury on omega-3 metabolism is still out, experts recommend using one of two approaches to getting enough omega-3s from food:

1. The focus needs to be on including not only ALA-rich plant foods, but also EPA- and DHA-rich animal-based foods in the diet.
2. Focus solely on consuming ALA-rich foods while significantly increasing your intake of this omega-3 fatty acid to 4 grams.

Other Circumstances That May Contribute to an Omega-3 Deficiency

Since omega-3s are a type of fat, certain diseases that are associated with poor absorption of fats in our digestive tract can increase the risk of omega-3 deficiency. This list of diseases includes:

Bell pepper

As described above, excessive consumption of omega-6 fatty acids compared to omega-3 fatty acids can compromise the conversion of ALA to EPA and DHA. From a practical standpoint, overconsumption of omega-6s usually results from three things:

1. Excessive consumption total fat. Excessive fat intake can lead to an excess intake of omega-6s because most fat-containing foods contain more omega-6s than omega-3s.
2. Excessive use of vegetable oils high in omega-6. These oils include sunflower oil, corn oil, safflower oil and soybean oil.
3. Excessive consumption of fried foods. The oils used for frying tend to be rich in omega-6s.

Limiting any of these three items can help significantly reduce your omega-6 intake.

Risk of Dietary Toxicity

There is no known risk of toxicity that is consistently associated with diets high in omega-3 fatty acids. Like any fatty acids, omega-3s are high calorie sources, and eating too much fat can be linked to weight gain. However, if you limit your intake of high-fat foods and replace them with omega-3 rich foods, you will greatly reduce your risk of overdoing your calorie intake.

Omega-3s and Disease Prevention and Treatment

The omega-3 fatty acids ALA may play a role in the prevention and/or treatment of the following diseases and conditions:

• high blood pressure
• excessive blood clotting
• pregnancy and lactation
• premenstrual syndrome
• fibrocystic disease of the mammary glands
• tides

The omega-3 fatty acids EPA and DHA may play a role in the prevention and/or treatment of the following diseases and conditions:

• cardiovascular diseases
• high blood pressure
• high cholesterol
• diabetes
• excessive blood clotting
• Alzheimer's disease
• cognitive decline
• Parkinson's disease
• multiple sclerosis
• development of the nervous system
• depression
• pregnancy and lactation

There are specific recommendations regarding omega-3 intake from various public health organizations, including National Academy of Sciences, American Heart Association, American Dietetic Association, the World Organization Health (WHO) And National Institutes of Health. These recommendations are relatively similar, but by no means identical.

• Total intake of omega-3 fats: at least 2.4 grams per day.
• EPA + DHA included in your total omega-3 intake: 400-500 milligrams per day.

The recommended total intake of omega-3 fats is an average of at least 2.4 grams per day. On some days, you may get a little less, but the average weekly intake of these fats per day should be this. The optimal amount of omega-3 fatty acids consumed for health should be about 3 grams of omega-3 per day.

Within that 2.4 grams of total omega-3s, experts recommend an average daily intake of 400-500 milligrams of EPA and DHA. Since you can get over 1000 milligrams from 115 grams oily fish, such as salmon, three servings of salmon per week can get your daily EPA and DHA levels up to par. Regular beef and dairy products generally can't give you the right amount of EPA and DHA, but they can significantly increase your intake of these fatty acids.

More detailed information about public health organizations and their recommendations is presented below.

National Academy of Science established a recommended level of average daily intake of ALA at 1.6 g per day for men aged 19-70 and up to 1.1 g per day for women aged 19-70.

Expert working group in National Institutes of Health (NIH) suggested getting 2.2 grams of ALA per 2,000 calories for women and men.

• American Dietetic Association recommends an average of 500 mg of total EPA and DHA per day. This amount can be obtained, for example, if you eat two servings of oily fish per week (120 grams each).
• recommends two servings of fish per week, preferably oily.
• World Health Organization (WHO) recommends one to two servings of fish per week, with each serving providing 200 to 500 mg of total EPA and DHA.
• NIH Working Group ( National Institute health) recommends 220 mg of EPA and DHA per day for a 2000 calorie diet.

• Child Health Foundation recommends that pregnant and lactating women receive an average of at least 200 mg of DHA per day.
• American Heart Association recommends a total of 1000 mg of EPA and DHA for people with coronary artery disease.
• National Academy of Science has not defined a tolerable upper limit for the intake of omega-3 fatty acids. Likewise, none of the other experts listed above have recommended limiting omega-3 intake to a certain amount.