Omega-3 polyunsaturated fatty acids are unique source vitality and beneficial substances for the body. Omega-3 improves health cardiovascular system and brain. Currently, nutritionists have documented a lack of Omega-3 in the human diet, so today Omega-class essential acids are given increased attention in dietetics: special balanced diets, the corresponding medical supplies and dietary supplements.

Omega-3 rich foods

The indicated amount is approximate amount per 100 g of product

General characteristics of Omega-3

Omega-3 polyunsaturated fatty acids are considered essential because the body is unable to synthesize them. Therefore, omega-containing products come to the aid of the body, replenishing the body’s need for such substances.

The Omega-3 class of essential fatty acids (EFAs) includes substances such as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

These acids are of plant and animal origin. So ALA is found in flax seed, hemp seed, pumpkin seeds, walnuts and leafy vegetables. EPA and DHA are essential acids of animal origin. They are found in fatty ocean fish, including salmon, sardines and tuna.

In addition, the body can obtain Omega-3 from olive oil, avocado, various nuts and seeds. But fish and seafood are still considered the first source of Omega-3 in nutrition. The exception is fish grown in artificial reservoirs and fed mainly on mixed feed.

The body's daily requirement for Omega-3

Doctors have identified the following feature in modern man: the imbalance of Omega-3 and Omega-6 in the body is becoming widespread. Moreover, most often there is an excess of Omega-6 class EFAs with a significant deficiency of Omega-3. Ideally, the ratio of Omega 6 to Omega 3 in the body should be 2:1. Rapeseed oil has been recognized as one of the most harmonious products in terms of EFA balance.

The daily requirement for Omega-3 is 1 to 2.5 grams per day. It depends on the state of health of the body. For problems with the cardiovascular system, brain disorders (frequent depression, Alzheimer's disease), doctors usually recommend increasing Omega-containing foods in the diet.

Daily requirement The body's Omega-3 levels can be replenished by adding 1 tbsp to food. a spoonful of rapeseed oil or a teaspoon of flaxseed. Can you eat 5-10 per day? walnuts, or enjoy a small piece (about 100 grams) of freshly cooked salmon or sardines.

The need for Omega-3 increases with:

• risk of heart attack;
• hypertension;
• depression and Alzheimer's disease;
• oncological diseases;
• lack of hormones;
• in the cold season.

The need for Omega-3 is reduced:

• in the warm season;
• at low blood pressure;
• in the absence of the above diseases.

Omega-3 Absorption

For the full absorption of Omega-3, enzymes are needed that help the body make the most efficient use of EFAs received from food. The necessary enzymes are passed on to children through mother's milk; in the adult body they are produced independently. The process of Omega-3 absorption occurs in the upper intestine.

When consumed with food, about 25% of Omega-3 is lost, which is why many manufacturers produce fish oil in special capsules that begin to dissolve only in the small intestine. Thus, 100% absorption of Omega-3 entering the body is achieved.

To maximize the absorption of Omega-3 from food, you must follow some rules for preparing and storing food.

Omega-3 is destroyed by exposure to oxygen, light and heat. Therefore, it is necessary to store vegetable oils and other omega-containing products in well-closed containers, preferably in the refrigerator. Deep-frying completely destroys the beneficial properties of unsaturated fatty acids, therefore, to prepare foods containing them, it is necessary to use only the most gentle cooking methods.

Beneficial properties of Omega-3 and its effect on the body

Acids are building material for the brain, nervous and endocrine system. Participate in the construction of cell membranes, have an anti-inflammatory effect, reduce the risk of heart and vascular diseases, and regulate the concentration of sugar in the blood.

Interaction with essential elements

Omega-3 interacts with vitamin D in the body, combines well with vitamin A, and affects the body in combination with Omega-6. It is well absorbed with protein foods.

Omega-3 for beauty and health

Omega-3s make the skin more elastic and firm, even out its color and moisturize. They are an excellent prevention of rashes. In addition, Omega-3 accelerates metabolism in the body, which means it helps us stay slim and beautiful. Products containing Omega-3 are included in Mediterranean diet, which not only allows you to fight extra pounds, but also tones nervous system, improving well-being and vitality body.

Omega-3 fatty acids have. Among them: anti-inflammatory effect, risk reduction cardiovascular diseases, dementia and cancer, benefits for eye and kidney health, protection against muscle catabolism.

Below is a list of foods rich in omega-3, as well as a table comparing their omega-6 and omega-3 fatty acid content.

Fish and seafood rich in omega-3

Fish and seafood, as well as derivatives from them food additives- the best sources of omega-3 fatty acids.

When we're talking about about fish, there is a very high probability of contamination with toxins, in particular mercury. The same applies to food additives under the general name “fish oil”, the chemical purity of which is determined by the purity of the raw materials, i.e. fish.

What types of fish are the best sources of omega-3?

Any toxin released into water by humans during industrial activities and soluble in fat from high probability can be found in fish meat or omega-3 supplements.

The most the best views Fish as a source of omega-3 are those that feed on phytoplankton (algae) and do not live near the bottom. These are sardines, herring, mackerel, for example.

Levels of mercury, lead and other toxins tend to be elevated in the meat and fat of predatory fish., because contaminants tend to accumulate in the carcasses of those animals that are used to feed other animals (consumers of the 2nd and 3rd order according to the classification of school biology textbooks) 22,23.

Also there is a clear relationship between the depth of fish habitat and the level of mercury in its meat: the deeper, the more toxins. Fish species that live and feed near the bottom are most often scavengers 24,25.

Omega-3 supplements can be contaminated with the same toxins as fish, but production technology makes a difference. Preference should always be given to additives made from non-predatory species of waterborne species (sardines, cod, shrimp, shellfish) and, of course, algae.

1 Mackerel

Mackerel opens the list of foods rich in omega-3 due to its popularity among Russians due to its relative cheapness. This is the case when cheap does not mean bad.

Mackerel is small in size fatty fish very rich in beneficial nutrients.

2 Salmon

Salmon is one of the healthiest foods on the planet. It is rich in high-quality protein, potassium, selenium and B vitamins 4.5.

There are two types of salmon: wild salmon, which is caught in natural conditions and farmed salmon (so-called “aquaculture”), which is raised on special farms.

The nutritional values ​​of both types are slightly different, including their omega-3 and omega-6 content (see table below): Farmed salmon is significantly higher in omega-6 and fat.

In a word: stay away from aquaculture salmon, buy only wild salmon. Yes, this is not an easy task.

3 Cod liver

Cod liver not only contains large amounts of omega-3, but also vitamins D and A 6.

Just one teaspoon of cod liver oil covers the daily requirement of these three important nutrients several times.

However, you need to be careful: with its help It's easy to overdose on vitamin A, especially if you do not take into account its other sources.

4 Herring

Herring or "herring" is a medium-sized fatty fish that most of us know in its salted version. In addition to omega-3, it is rich in vitamin D, selenium and vitamin B12 29 .

5 Oysters

Mollusks belong to one of the healthiest foods for human health.

In many countries, oysters are eaten raw as a delicacy.

6 Sardines

Sardines are a small oily fish, better known to us in canned form. They contain a huge amount of nutrients, almost the complete set a person needs.

100 g of sardines contain 200% of the daily value of vitamin B12 and 100% of the daily value of vitamin D and selenium 9 .

It is a good source of omega-3, but They contain quite a lot of omega-6 fatty acids(see table below).

7 Anchovies

Anchovies are small oily fish with a spicy, specific taste. They are sometimes stuffed with olives.

In addition to omega-3 fatty acids, they are rich in selenium and vitamin B3 (niacin), and some types are rich in calcium 10.

8 Fish roe

Fish roe is rich in vitamin B4 (choline) and contains very little omega-6 11 .

9 Algae oil

Algae oil is one of the few sources of highly potent forms of omega-3 DHA and EPA for vegetarians and vegans, not inferior in its own way beneficial properties fish oil supplements or just fatty fish.

Scientific studies show equal effectiveness and absorption of fish oil and algae-based omega-3 supplements 19 .

Plant foods rich in omega-3

All herbal products are a source of omega-3 in the form of ALA, which is inactive and inside the body must be converted into the other two active forms EPA and DHA, which are directly responsible for the beneficial properties of omega-3.

The conversion process has Very low efficiency , and therefore health benefits: only about 5% of ALA is converted; the remaining 95% is converted into energy or fat.

This is important to keep in mind and NOT rely on popular linseed oil as the only source of omega-3.

10 Flax seeds and oil

Flax seeds and oil - one of the richest sources of omega-3 in ALA form. They are often recommended as a supplement to food to enrich it with omega-3.

In addition to omega-3, flaxseed oil contains a lot of vitamin E, magnesium and other microelements. Compared to other plant products they have very good omega-6:omega-3 ratio 12,13 .

11 Chia seeds

Besides high content Omega-3 in the form of ALA, chia seeds are rich in magnesium, calcium, phosphorus and protein 26.

100 g of chia seeds contain approximately 14 g protein.

Separate studies confirm that regularly eating chia seeds reduces the risk of chronic diseases. This is largely due to the content they contain. fatty acids omega-3, fiber and protein.

12 Walnut

Walnuts are rich in copper, magnesium, and vitamin E. Their bitter-tasting skin, which is often removed to improve the taste, contains a lot of antioxidants.

Walnuts contain 65% healthy fat and are loaded with omega-3 fatty acids in the form of ALA. Also in them plenty of omega-6, which shift the balance of omega-6:omega-3 out of balance better side(see table below).

13 Soybeans

Soybeans are one of the best sources high-quality vegetable protein.

In addition, they are rich in vitamin B2 (riboflavin), vitamin B9 (folate), vitamin K, magnesium and potassium 16 .

In soybeans relatively great content omega-3 as well as omega-6.

Let us remember that for health it is important that the ratio of omega-6 to omega-3 is close to unity (in practice, according to statistics, it is close to 15:1). An imbalance between omega-6 and -3 is a recognized factor in the development of many diseases.

Generally, soy is quite a controversial product. Its impressive beneficial properties are balanced by equally significant negative ones.

Thus, it and its derivative products contain isoflavones - a type of phytoestrogens, a plant analogue of the female sex hormone estrogen - which are often advertised as extremely beneficial substances for health, whereas.

Soy also contains phytic acid, digestive inhibitors that interfere with the absorption of minerals and protein.

14 Hemp seeds

Hemp seeds contain approximately 30% oil with a fairly large proportion of omega-3 fatty acids. In addition, they are rich in protein, magnesium, iron and zinc 20,21.

The best plant foods that contain high amounts of omega-3 are flaxseed oil and seeds, chia seeds, walnuts, soy and hemp seeds. Omega-3 is present in them in the inactive and therefore not very healthy form of ALA

Table of omega-3 and omega-6 content in products

Product	Measure	Omega-3 content	Omega-6 content
Mackerel	100 g	5134	369
Salmon (sea)	100 g	2585	220
Salmon (farm)	100 g	2260	666
Cod liver	100 g	19135	935
Herring	100 g	1742	131
Oysters	100 g	672	58
Sardines	100 g	1480	3544
Anchovies	100 g	2149	367
Fish roe	100 g	6788	81
Omega-3 Algae Supplements	1 capsule	400-500 mg	0
Flax seeds	100 g	64386	16684
Linseed oil	100 g	53304	12701
Chia seeds	100 g	17694	5832
Walnut	100 g	9079	38091
Soybeans	100 g	1443	10765

Conclusion

List natural products containing omega-3 fatty acids is quite extensive.

It is important to understand that not all omega-3s in foods are equally beneficial and effective. Typically, plant sources of omega-3 contain the ineffective inactive form of omega-3 ALA, and animal sources contain the active forms of omega-3 DHA and EPA, which provide health benefits.

A good alternative for vegans and vegetarians, or for those who do not like the taste of fish, are algae-based omega-3 supplements, which are as beneficial as fish oils and fatty fish.

To lead active life and not complain about health, a person must not only refuse bad habits and eat right, but also take additional vitamins, replenishing their deficiency in your body. These substances include omega 3 fatty acids, where they are found most, as well as what their benefits are, and what are the peculiarities of taking them, everyone who monitors their health should know.

During heat treatment, acids lose a significant part of their beneficial substances and oxidize in air.

Therefore, plant products that contain them are best eaten raw:

• When consumed correctly, these substances are very beneficial for humans. They normalize metabolic processes, give a feeling of fullness with a minimum amount of food eaten and therefore reduce appetite.
• With severe psychological distress, omega reduces the amount of cortisol produced. It provokes stress.
• Fat unsaturated acids are divided into several groups based on the presence of bonds between carbon atoms. Compounds with one bond are called monounsaturated. If there are two of them, then this is already a group polyunsaturated acids. Omega-3 is included in the second group. These substances are not produced by our body, therefore they are classified as essential. However, they are needed for normal operation systems of the body, as they are contained in the epidermis, prevent the development of inflammation and remove excess cholesterol.

The lack of these substances in the body leads to a deterioration in a person’s well-being, problems with the heart and blood vessels, and disruption of work. digestive system and many other diseases.

Difference between Omega 3 and fish oil

We cannot assume that Omega 3 and fish oil are the same substance. Despite similar properties and operating principles, they have quite a few differences. Fish oil consists of fat-soluble substances produced by the liver of fish. Vitamins of groups A and D, and Omega are present here.

Omega 3 fatty acids, which are contained in fish oil, are an independent component. Its share is quite large and accounts for a third of the volume. Omega 3 includes a complex of fatty acids essential for humans.

In addition to fish oil, this substance is found in oils such as:

• Linen.
• Nut.
• Hemp.

The main difference between these two substances is the absence of vitamins A and D in the latter. In addition, fish oil is obtained only from fish processing, while Omega can also be obtained from plants. Drugs plant origin differ from those obtained from fish in content. Moreover, the latter is much healthier, as it contains fatty acids that are ideal for humans.

At the same time, fish oil contains the highest content useful acids. For one gram of fat it contains at least three hundred milligrams of Omega.

First of all, you need to pay attention to this when purchasing fish oil for health improvement. At a lower concentration of beneficial acids, the effect of taking the drug will not be noticeable.

Benefits of Omega 3 fatty acids for the body

When studying the effect of polyunsaturated fatty acids on the body, scientists discover previously unknown compounds that have a beneficial effect on human health. However, as before, it is Omega 3 fatty acids, which contain a large amount of vitamins, that are considered the most useful of them.

There is a special arrangement of carbon atoms here that is inherent in these fatty acids. This is a complex complex of elements that have different structure and properties. Since a person is not able to produce omega-3, to replenish it, it is necessary to include vitamins that contain it in food. These are nuts, some oils (linseed, rapeseed), sea fish and of course fish oil.

Fatty acid helps strengthen cell membranes. In addition, it stimulates brain activity and strengthens the retina. Thanks to Omega, the immune system is strengthened and sperm activity increases. People who have sick heart and blood vessels, it is very important to include such foods in your diet.

This helps reduce the risk of stroke and heart attack, improves general health and normalizes blood pressure. For those who are depressed or on edge nervous breakdown, you definitely need to drink Omega and eat foods containing it.

The use of these substances improves memory, develops resistance to stress and increases a person’s endurance.

It has been experimentally proven that Omega 3 fatty acids alleviate the patient’s condition with diseases such as rheumatism, arthritis and arthrosis. Their regular use reduces inflammation and reduces pain. It is also useful to take Omega for certain skin diseases.

Polina saturated fats can regulate cholesterol levels, improve blood clotting, and strengthen skin elasticity. But unregulated intake of such acid can cause disruptions in the functioning of body systems. Excess omega 6 makes the blood thicker and increases the risk of blood clots.

To prevent this from happening, you need to take Omega 3 and balance their content. Fatty acid accumulates in the body, creating an energy reserve. But it does not increase a person's weight.

Positive properties for women

Experts believe that Omega 3 vitamin helps to lose weight extra pounds, and this statement has practical evidence. The substance blocks saturated fats, clearing blood vessels of them, and speeds up metabolic processes. To achieve a positive effect, you need to take only three capsules three times a day. The first results will be in 2 weeks.

Omega 3 fatty acids are undoubtedly useful for maintaining beauty, because they affect the formation skin and human hair. Her hair and nails become stronger, and her skin smoothes out, acquiring additional elasticity.

Acids are also invaluable for solving women's problems. It helps reduce pain during menstrual ailments.

In addition, the phospholipids contained in the acid stimulate the production of hormones, reducing nervousness, irritability and some other phenomena that occur during PMS. Taking Omega-3 while carrying and breastfeeding a child has a positive effect on the formation of the fetus and the development of the newborn.

As a rule, such children have excellent vision, good attention and mental activity. The young mother herself will more easily endure pregnancy and the subsequent postpartum period.

Benefits for men

Fatty acids are no less beneficial for men. At normal level omega 3 they reduce the production of the stress hormone, which is important during high physical and mental stress, the need to take difficult decisions and insufficient rest. In addition, the supplement normalizes the functioning of the heart and blood vessels and prevents inflammation.

Regular consumption of omega 3 acid or fish oil can reduce the risk of heart disease. Research conducted by scientists has fully confirmed this fact. Men who had previously suffered a heart attack or stroke took part in the testing.

The first group did not consume fish oil or products containing it. The second one did it regularly, for a year and a half. As a result, it was in the second group that the number of attacks and mortality were 30% lower. Omega's ability to normalize blood pressure and heart rate makes it indispensable for athletes.

Regular intake of such vitamins increases stamina and strength in men.

For prostatitis, fish oil is recommended to be taken to normalize the blood supply to the pelvic organs. Omega 3 fatty polyunsaturated acids are used as prophylactic against neoplasms and inflammation of the male reproductive organs.

Regular consumption of omega in adulthood allows you to avoid the development of arthritis and arthrosis, and reduce the possibility of sprains and fractures.

Benefits of Omega 3 for children

Parents should ensure that the child’s diet is completely balanced, because a growing body requires a lot of energy. Except fresh fruit and vegetables, it includes fish and seafood products. Receiving everything necessary from food, the child will be well developed and active.

Regular intake of Omega 3 reduces the possibility of a child getting sick. This applies to his cardiovascular system, joints, obesity, skin lesions, depression and a number of other health problems.

The importance of taking polyunsaturated fatty acids for normal height it is difficult to overestimate a child. If he receives all the vitamins and microelements from food, the number of health problems will be significantly reduced.

The obvious benefits of Omega-3 include the following:

• Regulating the amount of cholesterol in the blood.
• Positive impact on psychological health baby, quick thinking, reactions and memory.
• Strengthening vision.
• Improved concentration.
• Development emotional sphere and social adaptation.

Children with the disease “light dermatosis”, that is, intolerance to direct sun rays, after consuming these fish oil supplements are more sensitive to light. The same thing happens with existing psoriasis.

The benefits of taking Omega-3 are obvious and therefore it is necessary that the child constantly eats the following foods:

Important: Before giving your child nutritional supplements, you should consult your doctor. It is important that his body digests this food well. In case of vomiting, nausea and other unpleasant symptoms The drug is stopped and a full examination is carried out.

Omega 3 for weight loss

The fact that polyunsaturated acids can burn accumulated fats is not true. But they help reduce appetite, which means taking them still helps you lose weight. For a diet to be effective, you need to choose a diet that does not require you to constantly suffer from hunger.

With a balanced meal plan, you can for a long time limit yourself in food almost without noticing it.

Although the effect of omega-3 for weight loss has not been fully studied, taking this tool when restricting nutrition, it allows you to save energy and strength and this is very important for people leading active image life.

A diet with fatty acids, unlike those in which fat intake is completely excluded, allows you to feel full without suffering from hunger. The body simply uses existing fat reserves. In this case, you can choose biological supplements or include Omega-containing foods in your diet.

This is, first of all:

IN daily ration a person must include at least half of them. With a normal content of fatty acids, appetite decreases and a person eats less. To replenish Omega, special biological supplements are taken. This needs to be done for a month, and then a short break is needed. In addition to vitamins, you can find creams and ointments for the skin in pharmacies.

Cosmetics with therapeutic effect perfectly restore the elasticity of the skin. As always, taking medications comes with some restrictions. First of all, this increased sensitivity the body to seafood, the possibility of bleeding, pregnancy, breastfeeding, liver problems, urolithiasis and injuries.

The effect of Omega 3 on cholesterol

Eating with a large number animal fats lead to accumulation in the body bad cholesterol and increasing the risk of developing heart disease and atherosclerosis. IN lately Doctors all over the world face this problem. Cholesterol plaques are deposited on the walls of blood vessels, narrowing them to a minimum.

The reason may not only be poor nutrition, but also sedentary lifestyle life, bad habits and ecology. A certain amount of cholesterol is necessary for the human body, as it is involved in a number of vital functions. important processes, for example in the construction and protection of cell membranes, the production of hormones and vitamin D.

Excess cholesterol is harmful. This is what leads to various problems.

What foods contain Omega 3

Most of these acids are found in seafood and sea fish. These are salmon, trout, halibut, salmon, herring and mackerel. There are slightly fewer of them in oysters, scallops and lobsters. Omega-3 is also found in plant oils (olive, rapeseed, flax), legumes, cabbage and fresh green salad. Products of animal origin include: milk and products made from it, beef, eggs.

Table. Foods Rich in Omega 3 Acids

Seafood:

Data may vary depending on the season and fishing location.

Herbal products and oils:

Daily requirement and consumption standards for Omega 3

To replenish omega-3 in the body, you need to eat fish or seafood several times a week. If for some reason this is not possible, then you need to take pharmaceutical supplements.

There is no consensus on exactly how much Omega 3 fatty acid you should drink each day. On average, this figure varies from three hundred to five hundred milligrams per day.

Pregnant and nursing mothers need to add another 200 mg above the prescribed amount to meet the baby's needs. People who have heart problems or are under stress should also increase their fish oil intake to one thousand milligrams.

Pharmaceutical preparations with Omega 3

The choice of dietary supplements based on Omega 3 is quite wide. But not all of them have a balanced composition. Before purchasing, you must carefully study the instructions so as not to purchase a fake.

The most popular currently are:

1. Doppelhertz active Omega-3. The drug has a positive effect on blood circulation and the formation of blood clots.
2. Vitrum Cardio Omega-3. Serves to prevent lipid metabolism.
3. Norwesol Kids. This is a children's hypoallergenic drug.

How to properly consume fatty acids

There are several rules that must be followed:

All this must be taken into account when creating a daily menu. A properly formulated diet should contain everything useful substances V the right amount, including polyunsaturated acids.

Causes of deficiency and excess of the substance in the body

The overwhelming majority of the world's inhabitants have a deficiency of polyunsaturated acids. The reasons are the lack of money for quality products and their replacement with those where the content of carbohydrates and animal fats is quite high. Not everyone buys sea fish, and therefore the lack of omega becomes a problem.

The signs of this are as follows:

• Disruption of the sebaceous glands.
• Muscle weakness and decreased joint mobility.
• Decreased performance, signs of fatigue and lack of attention.
• Problems with the immune system.
• Decreased visual acuity.

In addition, a lack of omega-3 causes increased nervousness and even depression. However, taking the drug may also cause unwanted reaction. Nausea, vomiting, swelling or even intestinal problems can all occur in people prone to allergies.

In this case, you will need to consult a doctor to replace omega-3 fatty acids, which contain the substance that provokes the attack, with another drug. A small overdose does not give any negative reaction.

Contraindications and possible harm

In some cases, taking such supplements is prohibited:

• If there is an excess of vitamin E in the body.
• When treated with drugs high content this vitamin.
• In case of intolerance to certain components or allergy to fatty acids.

Excessive consumption of this substance in large doses can lead to malfunctions of the body. Therefore, it is necessary to control the rate of consumption of this substance.

An excess of omega 3 can cause excessive blood thinning, which means an increased risk of vascular rupture and disruption of other organs.

It should be remembered that this applies to both adults and children. Therefore, it is worth discussing with your pediatrician the possibility of taking dietary supplements and their dosage.

How to maintain the right fat balance

Fats provide the body with energy, creating a reserve so that a person can use it in stressful situations.

There are two types of fats that are vital for humans:

• vegetable;
• animals.

The first group includes unsaturated acids. Our body receives them from the outside. This includes Omega 3 fatty acids, which contain a balanced complex of substances that have a positive effect on human health. Animal fats are found in meat, milk, chicken eggs. They contain cholesterol, which is necessary for brain function and hormone production.

The main thing is to maintain a balance in taking these substances. A person's daily diet should contain about 30% fat. At the same time, the optimal ratio of 2 groups of fats in the menu is 7 to 3. Only then will the balance be maintained and become less problems with health.

Article format: Lozinsky Oleg

Video about Omega 3

10 facts about Omega 3 fatty acids:

I am glad to welcome you to my website Youth of face, body and soul. Today on the agenda in the section Vitamins for youth And Benefit in everything compound vegetable oil . What's in composition of vegetable oil includes a large list various vitamins: E, C and micro- and macroelements (potassium, sodium, calcium, iron...) everyone knows or at least guesses. Nowadays it has become very fashionable to use the following terms in relation to fats: Omega 3,6,9 fatty acids. Few people know the difference between these three numbers, but many strive to eat these Omegas more often. The common belief is that all Omegas live in fatty sea fish and 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 from the point of view of its fatty acid content.

First, a little theory. Have fun exploring the differences in structure fatty acids, their molecules, bonds, relationships with each other, only a true chemist can, so take my word for it: unsaturated fatty acids have a positive effect on the structures of the walls of blood vessels, improve them, ensure the functioning of immune system on optimal level, do not allow cholesterol to settle on the walls of blood vessels and accumulate in the body, actively participate in the synthesis various hormones and much more, keeping us youthful, healthy and beautiful for decades. Normal metabolism in the body is ensured, among other things, by unsaturated fatty acids, and the membrane of any cell without them will not form at all.

Now let’s remember three concepts in the composition of vegetable oil:

• Omega-9 fatty acids – oleic acid.
• Omega-6 fatty acids are linoleic acid and gamma-linolenic acid.
• 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 level 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 (helping to lose weight), the barrier functions of the epidermis are restored, and more intense moisture retention in the skin occurs. Oils are well absorbed into the skin and actively promote the penetration of other active components into its stratum corneum.

Vegetable oils, which contain a lot of oleic acid, oxidize less, 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 regularly consume olive oil and avocados, nuts and olives themselves are much less likely to suffer from cardiovascular diseases, diabetes and cancer.

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

For comparison, sunflower oil contains 24-40%.

Omega-6 fatty acids.

They are part of cell membranes and regulate the level of different cholesterols in the blood. Treat multiple sclerosis, diabetes mellitus, arthritis, skin diseases, nervous diseases, protecting nerve fibers, cope with premenstrual syndrome, maintain smoothness and elasticity of the skin, strength of nails and hair. If they are deficient in the body, the metabolism of fats in tissues is disrupted (then you will not be able to lose weight), and the activity of intercellular membranes is disrupted. Also a consequence of a lack of Omega-6 are liver diseases, dermatitis, vascular atherosclerosis, 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, when consuming carbohydrates, the body's need for foods containing unsaturated fatty acids increases.

• safflower - 56 - 84%
• nut – 58 – 78%
• sunflower – 46 – 72%
• corn - 41-48

For comparison, in olive oil it is 15%.

Omega-3 fatty acids.

Omega-3 is vital for normal functioning brain With their help, there is an influx of energy necessary to transmit signal impulses from cell to cell. Maintaining mental abilities at a decent level and the ability to retain 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 levels, affect joint health, and are excellent antioxidants. They improve the condition of eczema, asthma, allergies, depression and nervous disorders, diabetes mellitus, hyperactivity of children, arthrosis, cancer...

• flaxseed - 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 interact with air, they actively oxidize. Education takes place large quantity toxic oxides and free radicals that negatively affect the entire body. Therefore, if the composition of vegetable oil is rich in Omega-3 and Omega-6 - fry You can't use this oil. And it should be stored in a dark, cool place in a closed container.

I just don’t understand why in all the stores bottles of sunflower oil are on shelves under light bulbs! Pay attention to expiration dates! Fry only in olive oil!

The adult human body can synthesize only Omega-9 itself. And Omega-3 and Omega-6 can only be supplied with food.

Vegetable oils, the composition of which includes all Omegas.

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

• Grapeseed 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
• Nut 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 catching the balance of consumption of the necessary fatty acids not very simple, most best solution- this is diversity. Don't stop at one oil, try others! Fans of olive oil, please note that it contains little Omega-6, and no Omega-3, which the body cannot synthesize itself. Diversify your diet!

The consumption rate of vegetable fat is at least 30 grams per day.

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

• high blood pressure
• vasoconstriction
• decreased immunity
• activation inflammatory processes

Yes, and I also want to clarify, the article discussed composition of vegetable oil, which can be consumed orally. There are more valuable oil compositions that can only be applied to the skin.

Unsaturated fatty acids omega-3, omega-6 and omega-9: benefits and harms, consumption rates, products containing them, proportions of fatty acids in the human diet.

Fatty acids are saturated and unsaturated. The second group includes polyunsaturated fats omega-3 and omega-6 and monounsaturated omega-9. Only 20 fatty acids are vital for humans, although there are about 70 of them in the body, and more than 200 in nature. The body itself can synthesize these substances, except for polyunsaturated fats, so they must be supplied daily with food.

Omega-3 and omega-6 (their complex is called vitamin F) were discovered in the first half of the 20th century. However, they attracted the attention of doctors only in the late 70s. Scientists from Denmark became interested in the excellent health and longevity of the Eskimos living in the coastal regions of Greenland. Numerous studies have revealed that low level The incidence of hypertension, thrombosis, atherosclerosis and other cardiovascular disorders in this ethnic group is directly related to the regular consumption of sea fish rich in omega-3. These data were later confirmed by studying the blood composition of other northern peoples - residents of Japan, the Netherlands and coastal regions of other countries.

Omega-3

Benefits of Omega-3

Omega-3s include docosahexaenoic acid, eicosapentaenoic acid, and alpha-linolenic acid. These healthy fats protect our internal organs, do not allow the blood to thicken and the joints to become inflamed; the strength of the nails, the velvety of the skin, the beauty of the hair, the health of blood vessels, visual acuity, and the ability to bear children depend on them. Omega-3s are very strong antioxidants, they prevent early aging and cancer, and thanks to their ability to regulate fat metabolism, they help fight overweight. Among other things, omega-3s promote wound healing, which is why they are simply irreplaceable for ulcers and gastritis. Their use is a prevention of depression, Alzheimer's disease, and osteoporosis. Omega-3 is restored hormonal balance, regulate the level of calcium in the body, improve the functioning of the immune system, help in the treatment of migraines, psoriasis, eczema, diabetes, bronchial asthma, arthrosis and other misfortunes. They are able to cope with emotional disorders, syndrome chronic fatigue, head and menstrual cramps, suppress allergic reactions. Omega-3s are of great value for pregnant women: with a lack of these fats, the brain and retina of a growing fetus cannot form normally.

Sources of Omega-3

Omega-3 is found in the following foods:

• fatty fish: herring, tuna, trout, salmon, mackerel, sardines, eel, mackerel, halibut;
• fish oil;
• red, black caviar;
• seafood: shellfish, scallops, shrimp;
• flaxseed, soybean, sesame, canola, rapeseed unrefined vegetable oils;
• soybeans, tofu;
• sprouted wheat;
• flax-seed;
• raw soaked walnuts, almonds and macadamia nuts;
• country bird eggs;
• beans, broccoli, cauliflower, melon, spinach.

About 1-2% calories daily diet Should be omega-3 fats, this is approximately 1-2 g per day for adults: up to 2 g for men and up to 1.6 g for women. Daily norm contained in 70 g of salmon, 100-120 g of canned sardines or tuna, 25 ml of rapeseed oil, a handful of raw nuts, 1 teaspoon of flax seeds. For unhealthy people, these standards may change; they depend on the nature and severity of the existing disease.

It should be noted that vegetable fats (compared to seafood) are richer in omega-3 ratio: if there is only 3.5% in tuna, then in soybean oil it is approximately 55%, and in flaxseed oil it is as much as 70%.

Omega-3 excess and deficiency

With a lack of omega-3, a person develops acne, dandruff, and the skin begins to peel. A lack of fatty acids can be accompanied by a depressed state, memory impairment, joint pain, constant constipation, diseases of the mammary glands, joints, liver, cardiovascular disorders, and acute shortage– lead to the development of schizophrenia.

Excess omega-3 is harmful to the body, as is a lack of these fats. It can cause hypotension, irritability, increased anxiety, lethargy, weakness, weak muscle tone, malfunction of the pancreas, increased bleeding wound.

Omega-6

Benefits of Omega-6

TO poly unsaturated fats Omega-6s include linoleic, arachidonic and gamma-linolenic acids. Doctors consider the latter very valuable and healing substance. With sufficient consumption, gamma-linolenic acid can reduce negative manifestations of PMS, maintain skin elasticity, healthy hair and strong nails, prevent and help treat ailments such as diabetes, multiple sclerosis, arthritis, atherosclerosis, skin diseases.

Sources of Omega-6

Omega-6 is found in the following foods:

• oil walnut, soybean, pumpkin, sunflower, safrole, corn oil;
• raw sunflower seeds;
• sesame, poppy;
• pumpkin seeds;
• sprouted wheat;
• lard, eggs, butter;
• pine nuts, pistachios.

However, it is important to understand: in order for the body to have enough of these fats, you do not need to consume more sunflower oil or eat a lot of lard - we already consume enough of them. 3-4 pieces lard per week will only be beneficial, since this product contains substances that are not found anywhere else. As for oil, the main thing is not the quantity, but the quality of this product. You need to use cold-pressed oil - season salads and other dishes with it. The only thing every housewife needs to know is that you can’t cook food with unrefined oil, especially fried foods, it is better to use refined vegetable or melted butter.

The recommended intake of omega-6 for adults is 8-10 g per day (approximately 5-8% of the daily calorie intake).

Omega-6 excess and deficiency

Abuse of omega-6 fats leads to weakened immunity, hypertension and other cardiovascular disorders, the development of inflammatory processes and even oncology. A clear example of this is the residents of the United States, who consume a lot of foods with excess omega-6 content - processed foods, fast food, fatty meats.

Omega-6 deficiency can result in consequences such as hair loss, infertility, nervous diseases, bad job liver, eczema, growth retardation.

Omega-9

Benefits of Omega-9

Omega-9 unsaturated fats include oleic acid. It prevents the accumulation of cholesterol in the blood, helps maintain a healthy weight, strengthens the body's protective functions, and is necessary for vascular health, hormone synthesis, normal metabolism and many other processes that ensure our health and longevity. Consumption of foods rich in omega-9 is a prevention of thrombosis, cancer, and diabetes. American scientists have proven that hemp oil, which is one of the most valuable sources of oleic acid, effectively fights cancer cells.

Sources of Omega-9

Oleic acid is found in the following foods:

• unrefined flaxseed, rapeseed, soybean, hemp, sunflower, olive oils;
• peanut, sesame, almond oil;
• pork and beef fat;
• tofu;
• cod oil;
• pork, poultry;
• almonds, cashews, hazelnuts, pistachios, pecans, walnuts and Australian nuts;
• sunflower seeds, sesame seeds, pumpkin seeds.

To compensate for the lack of oleic acid in the body, it is enough to eat a handful of any nuts every day, as long as they are soaked and raw.

Omega-9 excess and deficiency

If the body does not have enough oleic acid, a person’s mucous membranes dry out, the digestion process is disrupted, memory deteriorates, nails peel, skin dries, joints hurt, arthrosis and arthritis develop, and increased blood pressure increases. blood pressure, weakness appears, fatigue, depression, depression develops, susceptibility to infections and colds increases due to decreased immunity. But like any healthy products omega-9 should not be overused.

Proportions of fatty acids in the daily menu

For good health we need to use everything natural fats– of both animal and plant origin. But not only their quality is important (extra virgin oil, not refined, fresh sea fish, not frozen, smoked, fried, and farmed, raw and soaked nuts, not fried), but also their correct ratio .

Omega-6 predominates in the foods we are used to eating - sunflower oil, pork, butter, etc. For healthy person the proportion between omega-6 and omega-3 should be 5:1 (less omega-3), for sick people - 2:1, but today it sometimes reaches 30:1. If the balance is disturbed, omega-6, which is present in excess in the body, instead of protecting health, begins to destroy it. The solution is simple: add a spoonful of flaxseed or some other rich omega-3 oil to your daily menu, eat a handful of walnuts and treat yourself to a portion of seafood at least once a week. An excellent helper in solving this problem is fish oil, but before consuming it, it is recommended to consult a doctor.

Sufficient consumption of healthy fats and their optimal balance in the body is an essential condition for good health. Omega-3, omega-6 and omega-9 fatty acids protect us from dangerous diseases And bad mood, give us energy, help us stay young and beautiful, which is why they are so important and necessary for every person.