About half a century ago, people began to understand what Omega-3 is and why take it. Somewhat later, when assumptions began to be made about the role of polyunsaturated acids in the process of losing weight, interest increased even more. In fact, the concept of Omega-3 combines more than 10 compounds that are similar in biochemical properties. Their peculiarity lies in the fact that the human body is not able to produce fatty acids on its own, but they are simply necessary for full-fledged work. The only way out is to get Omega-3 from the outside. That is, from food or pharmaceutical products.

Benefits for Women

Omega-3 plays a special role in the work of the female body. Useful properties of polyunsaturated fatty acids are as follows:

• help in the development and formation of the fetus during pregnancy;
• improve the condition of nails, hair and skin;
• prevent premature aging;
• prevent dry skin;
• have a positive effect on the endocrine and cardiovascular system;
• relieve pain during menstruation;
• restore metabolism.

On a note! Scientists have found that a disease such as osteoporosis is more common in women than in men. Omega-3 fatty acids can be used as a means of preventing this disease.

Benefits for men

So, the benefits of fatty acids for women are obvious. If we consider further the characteristics and valuable properties of Omega-3, then why is it useful for men to take them? It turns out that the body of the stronger sex is also not able to cope without these substances. They perform important functions, so they must be present within the normal range.

The beneficial properties of Omega-3 for men are manifested in the following:

• activation of the production of testosterone - a male hormone that increases fertility and libido;
• improvement of blood circulation - including in the pelvic organs, which has a positive effect on potency;
• prevention of prostatitis.

On a note! Every man should understand that you need to take Omega-3 in a precisely set dosage indicated in the instructions for use. If you exceed the allowable rate, you can get the opposite effect.

Benefits for children

The benefits of fish oil for the development of the child's body have long been known. It's just about Omega-3. After all, it is due to the high content of fatty acids that fish oil is so famous. The fact that it has an unpleasant taste, for sure, will also be remembered by many. Today, there is no need to forcefully feed a child with fish oil, forcing him to wince. If there is a need to compensate for the lack of fatty acids in the body, you can get by with pharmaceutical products in the form of capsules.

Useful properties of Omega-3 for the body of children:

• positively affects the formation of bones, teeth;
• improves the condition of the skin, hair, nails;
• restores vision;
• strengthens the heart and blood vessels;
• increases immunity, which helps to cope with seasonal colds and other diseases;
• improves brain function, which is the reason for success in school;
• restores the emotional background;
• improves sleep.

On a note! Do not introduce fish oil into your child's diet on your own. It is advisable to first consult on this issue with a pediatrician.

Daily dosage

Depending on gender and age, the daily dosage of Omega-3 for different categories of people varies:

• for women - 1.7-2 g;
• for men - 2-3 g;
• for children - 0.5−1 g.

As prescribed by a doctor, the daily dose can be increased, but not more than up to 4 g. This value is the maximum allowable daily allowance of Omega-3 for a person.

If we consider capsules containing 1 g of the active substance, then the dosages are as follows:

• for women - 1 capsule twice a day;
• for men - 1 capsule 2-3 times a day;
• for children - 1 capsule 1 time per day.

On a note! For children aged 4-11 years, the pediatrician may recommend taking 0.5 g per day. This means that you will have to choose capsules containing 500 mg of the active ingredient.

Children can take Omega-3 capsules no earlier than from the age of 1.5 years. However, foods that are natural sources of fatty acids may be present in a child's diet. After all, it is quite difficult to exceed the permissible norms of Omega-3, using ingredients with their content. What can not be said about pharmacy products.

Signs of a lack of Omega-3 in the body

The following symptoms indicate a lack of Omega-3 in the human body:

• a feeling of thirst that almost always haunts;
• dry skin;
• fragility of nails;
• the presence of dandruff;
• prolonged depression;
• allergy in the form of a rash on the skin;
• frequent constipation;
• pain in muscles or joints;
• high blood pressure;
• excessive and rapid fatigue;
• deterioration in concentration and memory, which is associated with a deterioration in brain activity;
• frequent colds, which indicates a decrease in immunity.

At the first sign of a fatty acid deficiency, you should consult a doctor.

How to get Omega-3 from food?

The list of products containing Omega-3 is quite wide. It is worth noting that this is the only natural source of beneficial acids, the level of which in the body is easy to maintain through the correct composition of the diet.

List of foods that contain polyunsaturated acids:

• Cod liver;
• sea ​​fish (cod, mackerel, salmon, anchovies and other species);
• fish caviar;
• seafood (shrimp, crabs, oysters and others);
• vegetable oils;
• nuts, sunflower seeds, other seeds;
• vegetables (cauliflower, broccoli, etc.);
• seaweed;
• beans;
• peas;
• corn;
• oats;
• wheat;
• lentils;
• fruits and berries (strawberries, avocados, raspberries and others).

As you can see, Omega-3 is found mainly in most plant foods, as well as fish and seafood.

When compiling a diet to enrich the body with useful fatty acids, you should familiarize yourself with the following recommendations:

1. It is better to fill salads with sesame or rapeseed oil (you can also drink it on an empty stomach, 1 tablespoon).
2. Eat flaxseeds daily in the amount of 1 tablespoon in the morning before meals, or add them to other dishes.
3. Give preference to sea fish, not river fish, since the latter does not have a high content of Omega-3.
4. Introduce seafood into the diet, eat them at least twice a week.
5. Eat nuts (about 7 walnuts per day or other types).

On a note! When using rapeseed and sesame oils, you need to know the rules for their storage. Vitamins and other valuable substances will be preserved if the liquid is stored in dark glass containers in the refrigerator. To compensate for the lack of nutrients in the body, it is necessary to use fresh oil. It is not recommended to use it for frying or baking foods.

Omega-3 in a pharmacy

With beriberi and in the case when there is a strong deficiency of Omega-3 in the body, it is urgent to make up for the lack of a substance. It is very difficult to do this with ordinary food products. In such situations, pharmacy products come to the rescue.

Fish oil or Omega-3 comes in capsule or liquid form. It is most convenient to take capsules, so this form of the drug is most in demand. Its smooth surface makes it easy to swallow. In addition, it has practically no taste, therefore, as a rule, it does not cause disgust.

On a note! Liquid omega-3s are most often bought by young children, as they cannot swallow capsules and tablets.

How to use?

If you take preparations based on Omega-3 for the prevention of diseases, 1 g of the active substance per day is enough (0.5 g is enough for small children). This amount of fatty acids is usually contained in one capsule. With a strong lack of these substances in the body, the dosage is doubled.

The drug is taken with food, drinking plenty of water. Before using the product, it is advisable to consult a doctor, and also first study the instructions for use enclosed in the package.

On a note! If the preparation contains vitamins D and B, polyunsaturated acids are absorbed better in the human body. Therefore, it is recommended to choose capsules with a rich content of nutrients. Another option is to take fish oil in combination with vitamin complexes, which will give a similar effect.

Contraindications

As a rule, Omega-3 is a safe substance that the human body needs for full development. However, in some cases, taking fatty acids is prohibited. These are the following states:

• the period after surgery - fatty acids have the ability to thin the blood;
• trauma, bleeding;
• individual intolerance to the components of the drug;
• chronic diseases of the kidneys, liver and biliary tract;
• active stage of tuberculosis;
• hypercalcemia.

Video: why it is useful to take Omega-3

Because omega-3s benefit almost every bodily function, a deficiency can lead to unpleasant symptoms. This means that the lack of healthy fatty acids, along with vitamins, must be constantly replenished.

To get acquainted with the beneficial properties of Omega-3, you should watch the video.

If you ask your older family members carefully, one of them will probably remember how in childhood they fed him nasty fish oil "to grow big and strong." Fortunately, for you and me today, the need for this viscous, raw fish-smelling and terribly unpleasant-tasting product has disappeared. But in the fatty acids that make up its basis, no. And above all in Omega-3, the importance of which for human health, beauty and mood can hardly be overestimated. What can it be useful for?

An important discovery by Danish scientists

Polyunsaturated fatty acids Omega-6 and Omega-3 earned the recognition of physicians about half a century ago, when the Danish doctor Jorn Duerberg wondered why the inhabitants of Alaska, whose menu is extremely poor in fruits and vegetables, but at the same time oversaturated with fatty fish, are so rare Are there cases of cardiovascular disease?

The answer turned out to be simple: it's all about a special group of lipids that contain the fatty acids mentioned above. Both of them are of tremendous importance for almost all processes occurring in the human body. Both are able to penetrate into it only from the outside, with food - alas, our body cannot synthesize either one or the other. But if it is not difficult to find Omega-6 in food, then its “sister” in our menu is often present in catastrophically small quantities.

Unlike the inhabitants of the Far North, our diet is not rich in marine fish.

To remedy the situation, we have two options: move to the Far North, arm ourselves with a spear and, following the example of the ancestors of the local aborigines, begin to master the intricacies of whaling or look for other ways to saturate the diet with this most useful substance.

Omega-3: who needs it and why

Before we figure out what foods can fill the gaps in the menu, let's still see what benefits Omega-3 can bring to our body. Maybe we, who live in milder climatic conditions compared to the Eskimos, do not really need it?

Not just necessary, but necessary! Once in our body, this important organic compound is taken to participate in many biochemical processes:

promotes the production of substances that regulate blood pressure;

prevents the appearance of blood clots, as well as dilates blood vessels and makes them more elastic;

beneficial effect on digestion;

improves the absorption of phosphorus and calcium by the body;

accelerates the healing of damage to the walls of the digestive tract - for example, taking Omega-3 often becomes part of the treatment of stomach ulcers;

relieves inflammation and slows down the growth of tumors;

helps the nervous system to withstand stress, reduces the manifestation of aggression and depression;

improves the functioning of the immune system;

puts in order the hormonal background;

boosts brain activity, improves memory and concentration;

reduces the likelihood of developing arthrosis, arthritis and other diseases associated with the joints;

serves to prevent cardiovascular diseases, including arrhythmia, heart attack and coronary disease;

prevents the absorption of cholesterol and removes free radicals from the body;

increases muscle tone, endurance and even reaction speed due to its ability to improve the sensitivity of nerve fibers;

improves the activity of the visual apparatus.
Do not count the beneficial properties that Omega-3 has

Reception of Omega-3 has a beneficial effect on the physical and mental state of a person. It is no coincidence that it is regularly prescribed to athletes, children and pregnant women. They also recommend taking it for a variety of painful conditions of the body, ranging from a slight breakdown to more serious ailments.

The benefits of polyunsaturated acid for women

For the female body, Omega-3 is of particular importance. And above all, this applies to expectant mothers - both those who are already expecting a baby, and those who are just planning to acquire a couple of healthy and intelligent little ones.

First of all, polyunsaturated acids help to get rid of infertility if it is not caused by congenital pathologies, but by temporary malfunctions in the immune, endocrine and other systems of the female body.

If pregnancy has already occurred, Omega-3 will make it easier to transfer, reducing the manifestations of toxicosis in the morning in the first trimester and reducing the risk of preeclampsia in the last months. In addition, this acid has a positive effect on the health of the developing fetus - in particular, on the development of the brain. We mentioned smart kids for a reason!

Omega-3 plays an important role in the life of the fair sex

Omega-3 will not harm those young ladies who do not plan to acquire offspring. She:

makes hair and nails strong, even and shiny, and in addition, stimulates the activity of follicles that are in an inactive, “sleeping” state;

retains moisture in the skin, due to which wrinkles become less noticeable, peeling disappears, and the skin becomes elastic;

normalizes metabolism, contributing to weight loss;

reduces pain during menstruation and makes menopause symptoms less pronounced;

women who regularly consume products with omega-3 are less prone to osteoporosis - a disease that affects the fair sex 3-5 times more often than men.

An interesting fact: in the female body, omega-3 fatty acid is concentrated in the hips. Is it because the majority of peoples considered the most attractive beauties “with wide loins”, because they were healthier and ideally suited for procreation?

For men

Strong sex without Omega-3 is also indispensable. Traveling through the organs and tissues of the male body, polyunsaturated acid performs an extremely important job:

stimulates the production of testosterone, increasing male libido and fertility;

improves blood flow, which is extremely important for potency;

serves to prevent prostatitis.

Carefully! If the norm of Omega-3 content in the blood is exceeded, this necessary substance begins to work in the opposite direction and can easily reward the representative of the stronger sex with infertility or provoke the appearance of prostate tumors in him.

Why is it good for children

Omega-3 acid helps the smallest members of the family grow normally, get stronger and delight their parents with their successes. Already from prenatal development and up to the complete cessation of growth processes, it affects the formation of the bones and teeth of the child, the condition of his skin, hair growth, vision, the activity of the cardiovascular system and immunity.

Omega will help raise a little Einstein

The activity of the brain is also under the control of polyunsaturated acid: the speed of thinking, the sharpness of attention, the strength of memory. It is not surprising that it acquires special significance at primary school age, when the life of the crumbs changes dramatically and is filled with new responsibilities, tasks, and with them new reasons for stress. Successful studies, a healthy emotional background, normal sleep - all this is also largely due to the fatty acids that are in the baby's body in the right concentration.

With all the benefits of Omega-3 for a growing organism, even the most caring parent should not independently prescribe various dietary supplements containing fatty acids to their children. This can be done only after consulting a doctor and not earlier than the child is 1.5–2 years old.

Precautions and contraindications

Despite the numerous advantages of Omega-3, it clearly does not fit into the concept of “you can’t spoil porridge with butter”. Even a completely healthy person, having taken to absorb the "miraculous remedy" in batches, has every chance of giving himself an overdose with nausea, vomiting, diarrhea and other classic symptoms of poisoning. And this is far from the most unpleasant consequences that thoughtless use of the drug can lead to!

Omega-3 thins the blood. So in a person who is too carried away by “recovery” or who has combined the intake of acid with other medications of a similar effect, even relatively minor damage can result in serious blood loss or, for example, hemorrhage in the internal organs.

The ability of our acid to lower blood pressure often plays a cruel joke on people who are predisposed to hypotension. To get abnormally low instead of high blood pressure is a dubious pleasure.
Pressure surges can exhaust anyone

Excess omega-3 badly affects the activity of the liver, pancreas or gastrointestinal tract as a whole. Especially if these organs are already in a faulty condition.

The use of fatty acids is strictly contraindicated in patients in whose body any neoplasms are found, benign or not.

Finally, no one has canceled the most banal allergy that can develop on any food product, including Omega-3.

During pregnancy or lactation, Omega-3 is taken only with the permission of a doctor who controls the woman's condition.

Where is Omega-3 vitamin found?

The main supplier of fatty acids to the human body has been and remains sea and ocean fish: mackerel, herring, salmon, tuna, trout, halibut, sardines, cod. Just three portions of the delicious "medicine" per week - and your needs for this important element will be largely satisfied. If you fail to get fish, any seafood from delicacy lobsters to quite budgetary shrimp will successfully replace it.

They will help to supply the body with fatty acids and vegetable oils: rapeseed, linseed, sesame, corn, olive and even sunflower. In order not to experience a lack of Omega-3, it is enough to pour a salad of fresh vegetables once a day with a tablespoon of high-quality, better unrefined oil or drink the same spoon on an empty stomach in the morning.

Another delicious way to replenish your body's pantries with the right element: nibble nuts more often. 15-30 g of strong, bulk nucleoli will more than provide you with a daily norm of polyunsaturated acids; moreover, you can choose according to your taste what kind of nuts you will enjoy: hazelnuts harvested in the forest, pine nuts brought from the Siberian taiga or exotic nutmeg. Everything will be on topic.

Butter, nuts, fish - your menu will be rich

No nuts, start shelling pumpkin or sunflower seeds. Or buy a package of flaxseed at the pharmacy and make it a rule to drink a glass of low-fat kefir with 1-2 tsp every morning on an empty stomach. flour from flax seeds, passed through a coffee grinder. At the same time, you will do your digestive tract a favor.

Omega-3 acid is also found in vegetables. Here, first of all, pay attention to the avocado, and then reinforce its beneficial effect with dishes of pumpkin, Brussels sprouts or cauliflower, broccoli and fresh herbs.

A good habit is to eat about 100 g of hard cheese a day or start the morning with a couple of boiled eggs from time to time. Hearty, tasty and the body will easily receive a portion of the fatty acids it needs so much.

Top 5 popular drugs

Not all of us are able to carefully plan our menu day after day, purchase the necessary products and cook them in accordance with strict rules for the preservation of nutrients. (For example, it has been established that heat treatment lasting more than 20 minutes has a detrimental effect on the acid we are interested in; using olive oil instead of sunflower oil for frying can partially reduce its losses, and “wild” fish caught in the open ocean contains more Omega-3 than grown in captivity.) In addition, you need to make allowances for the quality of the product, which is not always possible to control.

The easiest way to replenish your omega-3s is to visit a pharmacy

In order to ensure that their body is provided with everything necessary, many people prefer to resort to the help of special preparations containing the cherished Omega almost in its pure form. Thanks to modern pharmaceuticals, we have plenty to choose from!

Omacor

Price: 1400–1800 r.

Each soft gelatin capsule of the drug, of which there can be from 20 to 100 pieces in a package, contains 1 g of purified Omega-3 acid. Omacor is prescribed as a prevention of myocardial infarction or as an addition to a hypoglycemic diet. The dosage is selected by the doctor individually.

Vitrum Cardio

Country of origin: USA.

Price: 1200–1300 r.

The drug is available in packages containing 90 and 120 capsules with 1 g of quality fatty acids in each. It is used in anti-atherosclerotic diets, with high blood pressure, diabetes and many other diseases, as well as a powerful tool for their prevention. The dosage is selected individually.

In fact, this is ordinary fish oil, but of high quality.

Doppelgerz Active Omega-3

Country of origin: Germany.

Price: 320–600 rubles

Neat jars with odorless and tasteless gelatin capsules (30 or 80 pcs.) contain arctic salmon oil combined with vitamin E and some other less significant substances. This drug is prescribed to normalize the functioning of the cardiovascular system, restore metabolism, and activate brain activity. The dosage is selected individually.

Country of origin: Russia.

Price: from 350 rubles.

The drug reduces the risk of developing cardiovascular diseases, strengthens the immune system, and has a positive effect on blood flow. Each capsule (30 per pack) contains a concentrate of fatty acids, as well as antioxidants designed to protect blood vessels from cholesterol formations, and the body from free radicals.

Oceanol

Country of origin: Russia.

Price: from 230 rubles.

Each of the 30 capsules, hidden in blisters, contains a whole cocktail of useful substances: concentrated fish oil, vitamins E and C, sunflower and orange oils, distilled water, gelatin and flavorings. Oceanol is taken both for general strengthening of the immune system, and as a means of preventing thrombosis, and as part of the treatment of obesity, alcoholic hepatitis, rheumatoid arthritis, and many others.

Good buy: a combination of three fatty acids in one bottle

The tool is not cheap, but worth it

Fatty acids will improve health, and antioxidants will prolong youth

How to take: general rules

Because omega-3 pharmaceuticals are available over-the-counter, potential buyers often get the impression that they are getting something completely harmless and therefore not to be taken seriously. I decided that it was time to support the body - buy the right box and treat yourself to your health. But it is not so. In order to avoid negative consequences, the intake of any medicines must be carried out according to certain rules.

How long to drink? Preparations containing Omega-3 are taken in courses:

for prevention - 1 month 2-3 times a year;

for treatment - a three-month course, after which you should take a break for the same period of time, and then repeat all over again.

How much to drink? The daily intake of fatty acids per day is 2-3 g for men, 1.7-2 g for women and 0.5-1 g for children. In some cases, the recommended doses may be slightly exceeded, but not more than 4 g of Omega-3 per day.

How to drink? While eating, drinking plenty of liquid - better than pure water. This will not only help the body to better absorb the substances received, but also save you from unpleasant fish burping.

Remember that omega-3s have the ability to thin the blood, so if you are taking any other medication, be sure to visit a specialist and ask him if such treatment will harm you.

Fats are an indispensable element of body cells and must be taken into account in the daily human diet. Omega-3s are substances from the group of fats that are necessary to ensure the normal functioning of all organs and systems of life. Why are these compounds needed and how useful are these compounds for the female and male body, scientists learned only in the 30s of the twentieth century.

The useful amount of these substances in the nutrition menu depends on the chemical characteristics of the group to which the fat component belongs. Fats are classified according to the structure of the fatty acid molecule - the functional part of the fat molecule. Its reactivity depends on this - the ability to enter into metabolic reactions. Fat acids are divided into 3 groups.

Saturated fatty acids (SFAs)

Substances whose molecules do not have free (empty) chemical bonds and are difficult to react, but are highly stable. Their most important tasks are to provide a strong but permeable cell membrane (membrane), as well as to store energy. In case of energy starvation, a molecule of such fat will easily break down, release glucose and make up for energy losses.

However, with an excess of energy (for example, with an abundance of easily digestible carbohydrates in the diet), up to 70% of saturated fat is deposited in adipose tissue, causing obesity, increasing the load on the heart and blocking the ability of cells to extract cholesterol from the blood for their needs.

Typical representatives of EFA are coconut and palm oil, lard, meat fat, butter.

Monounsaturated fatty acids (MUFAs)

(Omega-9, -7 and other classes) have one unsaturated chemical bond per molecule and are therefore more reactive. In practical terms, this is expressed in an increase in the permeability of cell membranes: an easier capture of cholesterol molecules and its release from the blood, an improvement in cell sensitivity to insulin, and calcium uptake.

MUFAs are considered cancer-fighting antioxidants and facilitate the synthesis of dopamine, which regulates heart function. Contained in appreciable quantities in olive oil.

Polyunsaturated fatty acids, PUFAs

Polyunsaturated fatty acids, PUFAs (the obsolete name "vitamin F") are divided into 2 classes:

• Omega 3;
• Omega 6

The molecules of these substances are the longest and unstable due to the large number of unsaturated bonds. Due to this, they are actively involved in various metabolic processes. This quality explains their many useful properties. There are about 20 substances in the Omega-3 family.

Indispensable (essential), not synthesized in human tissues and organs, are 3 compounds:

• alpha-linolenic (ALA or ALA);
• eicosapentaenoic acid (EPA or EPA);
• docosahexaenoic acid (DHA or DHA).

In a small amount (with an intensity of 5-7%), EPA and DHA can be synthesized in humans from ALA.

PUFAs are rapidly broken down and cannot accumulate in body fat, but omega-3 compounds accumulate in the gray matter of the brain, retina, cell membranes, testes, adrenal glands, heart and skin.

Such selective storage is observed from the moment the embryo is laid in the fertilized egg of animals. During life, these substances are consumed, and their constant influx from the outside is necessary.

The high chemical activity of PUFAs leads to their rapid oxidation (rancidity) during storage, and recent studies show that internal oxidation (auto-oxidation) processes are also observed in the body, but their significance for health has not yet been disclosed.

Typical sources of Omega-3s are cold water fish oil and linseed oil.

Trans fats

Trans fats are substances whose molecule has changed its configuration under the influence of light, air, and especially heat. Altered geometry compounds can form from any type of fat and are harmful to the body. Contained in fried foods, hydrogenated oils (margarine, spread) and fast food.

The benefits of omega-3 fatty acids for the female body

The more complex the function of an organ, the more its fat composition is shifted towards PUFAs. Some scientists believe that the nervous system, unique for higher animals, was formed in the process of evolution precisely due to the physical parameters of long-chain fatty acid molecules.

Their role in the body:

1. PUFAs are the building material of cell membranes, in which they are present in the form of stable phospholipids - compounds of fat and protein. The permeability (“liquid”) of the membrane depends on what proportion of the fatty composition of the membranes is occupied by unsaturated fats, which means the activity of the cell in metabolic processes and the ability of the organ to respond to changes in the internal or external environment.
2. By maintaining the outer border of cells and providing constant membrane renewal, as well as providing antioxidant protection, Omega-3s prevent aging of the body and the development of malignant tumors.
3. DHA produces docosanoid, a neuroprotective endohormone (protects nerve cells from oxidative stress).
4. Under the influence of liver enzymes, stable membrane phospholipids decompose, releasing fatty acids - the initial resource for the synthesis of fast-living tissue hormones - eicosanoids. Three important groups of substances are produced from these products, which are the cause of changes in the metabolic activity of the tissue:

• prostaglandins (inflammatory and anti-inflammatory agents);
• thromboxanes (blood clotting factors);
• leukotrienes (immunomodulatory factors).

The effect of eicosanoids on all human systems and organs depends on what type of fats was the source of these substances. Whether the synthesized substance will bring benefit or harm depends on the current state of health and the needs of the body.

For the body to be ready to meet any needs, it needs a depot of all types of fats, except for trans-forms. A safe ratio of omega-6 to omega-3 should be 10:1 for people in normal health and 4:1 for diagnosed cardiovascular, inflammatory, and oncological diseases.

In the diet of inhabitants of developed countries, this ratio reaches 20-40:1, which is greatly facilitated by the consumption of a large amount of vegetable oils and meat of industrial production.

Effects of Excess Omega-6 Fatty Acids in the Diet:

• the growth of diseases of the heart and blood vessels (thrombosis, atherosclerosis, hypertension, and others);
• growth of malignant neoplasms;
• chronic inflammation (rheumatoid arthritis, psoriasis, obesity and others);
• bronchial asthma;
• migraine;
• hormonal disorders, menstrual pain and benign neoplasms.

The impact of a dietary oversaturation with omega-3 acids:

• reduced blood clotting, bleeding (observed in residents of Greenland, whose diet is dominated by fatty sea fish).

Due to the lack of Omega-3 in the body of most modern inhabitants, these compounds are actively used in medicine to combat inflammation and allergic reactions, obesity, prevent thrombosis and maintain the normal functioning of the cardiovascular system, treat neurological and oncological diseases, as well as in cosmetology.

For vision

For the normal functioning of the eye, a healthy state of the visual analyzer is required - an organ consisting mainly of nervous tissue.

The fats of one of its departments - the retina - are 70% composed of DHA, which:

• provides a strong but permeable membrane of visual cells and increases the sensitivity of their receptors to enzymes - regulatory proteins that give "commands" for one or another action of any cell;
• increases the speed of transmission of nerve impulses through the nerve channel (electrical connection) and accelerates the production of neurotransmitters (chemical connection):
• facilitates the release of eicosanoids responsible for immunomodulation, resorption of blood clots, lowering blood pressure in the eye (prevention of glaucoma) and reducing inflammation;
• increases the production of the lacrimal gland, participating in the prevention of "dry eye syndrome";
• participates in the formation of vision in the prenatal period and in childhood. It is noted that visual acuity is higher in children whose mothers received omega-3 therapy during pregnancy;
• substitution in the diet of saturated fats by products of the omega-3 family reduces the likelihood of developing age-related macular degeneration (damage to the central zone of the retina - the corpus luteum). This syndrome develops as a result of the attack of tissue cells by oxygen free radicals and bright light and is aggravated by inflammation, blockage of blood vessels by blood clots and cholesterol plaques, as well as cataracts (clouding of the lens).

For the nervous system

The nervous system is divided into central (brain) and peripheral (nerves and nerve endings).

Human nervous tissue ranks second in terms of fat content after adipose tissue:

1. In the brain, the gray matter (responsible for the analysis of information) in the dry residue contains 30% fats, which perform the function of protecting neurons (nerve cells) in the form of a cell membrane - a membrane. 40% of brain fat is normally DHA, where it increases the sensitivity of neurons (nerve cells) to regulatory and medicinal substances. With a lack of DHA, the latter is replaced by saturated and trans fats. With age, the content of DHA in the brain decreases, which can lead to impaired memory and concentration, increased character accentuations, depression, and senile dementia.
2. The white matter of the brain (responsible for protecting gray cells and conducting nerve impulses) is more than half made up of fat. White matter - myelin - also makes up the bulk of the peripheral nervous tissue - nerves and nerve endings - and contains more than 80% fat in the dry residue. Myelin is responsible for the electrical isolation of the nerve and the unhindered conduction of the nerve impulse. With a lack of Omega-3 in the nerve sheath, the speed of conduction decreases. If the fat composition of myelin shifts towards the saturated group, multiple sclerosis can occur.

The value of Omega-3 for the brain and nervous system:

For hair

Dermatologists and trichologists prescribe Omega-3 for dry, oily and inflamed scalp, alopecia, dry hair.

Due to their properties, these substances:

For joints

During the prenatal period and in childhood, omega-3s are involved in the formation of bones and joints. Throughout life, they maintain the elasticity of the ligaments and the volume of the interarticular fluid. Due to a decrease in the percentage of useful PUFAs in cell membranes, osteoporosis, rheumatism, arthritis and arthrosis occur with age.

The increase in inflammatory joint diseases in modern people is also to blame for the saturation of the diet with omega-6 compounds and trans fats.

The practice of treating joint and bone diseases ranks second in frequency of reference to Omega-3 for reasons:

1. EPA and DHA contribute to the synthesis of anti-inflammatory factors and the inhibition of the synthesis of "harmful" prostaglandins, suppressing chronic inflammation.
2. Omega-3s protect collagen - a protein that is part of the ligaments and cartilage tissue in the joint, which slows down the destruction of cartilage, restores the elasticity of the articular bag and increases the volume of interarticular fluid - the "lubricant" of the joints.
3. By enhancing calcium absorption, omega-3s increase bone density and are good for preventing and treating osteoporosis and fractures.
4. Omega-3s improve the well-being of patients: they reduce pain, swelling, feeling of morning stiffness, eliminate the side effects of hormonal anti-inflammatory drugs on bone tissue and nonsteroidal drugs on the gastrointestinal tract.
5. The use of these substances together with painkillers for diseases of the joints reduces the hepatotoxicity of drugs.

For the cardiovascular system

The corrective effect on the heart and blood vessels is explained by several features of Omega-3:

The dependence of the work of the heart and blood vessels on the Omega-3 index of blood is well seen in studies of the health of residents of countries with different diets.

An increased mortality rate is observed in those regions whose population consumes a lot of Omega-6 compounds with a lack of Omega-3 (Israel, USA, Europe). Good indicators of the health of the heart and blood vessels were seen in areas with a predominance of a fish diet (Japan, Greenland).

How Omega-3 Affects the Liver

The population of developed countries is increasingly diagnosed with fatty liver, in which its cells accumulate saturated fats and then die. This phenomenon is accompanied by hypertension, obesity, hyperglycemia and atherosclerosis. As a result, non-alcoholic steatohepatitis develops, which leads to cirrhosis and malignant neoplasms in the liver.

Similar processes appear in chronic liver intoxication with alcohol and potent drugs.

Risk factors are sudden weight loss, pancreatic dysfunction, protein deficiency in the diet. DHA in the composition of Omega-3-containing products or dietary supplements reduces inflammatory fat oxidation in liver cells, extracts them into the blood for further use by body tissues, restores membranes, nerve roots and cell DNA damaged by oxidants.

For skin

All three fatty acids from the Omega-3 category accumulate in the horny - protective - layer of the skin, retaining moisture and preventing dryness and flaking. But the highest percentage in the skin belongs to ALA.

The action of long-chain fatty acids on the skin is to:

For weight loss

The "disease of civilization" - metabolic syndrome - is caused by a metabolic disorder and manifests itself in a complex of effects - high blood pressure, insulin resistance, accumulation of cholesterol plaques and obesity.

In this case, a person becomes at risk of developing type 2 diabetes mellitus, hypertension, atherosclerosis and ischemia of the heart, gout, cholelithiasis. Obesity is accompanied by chronic sluggish inflammation of adipose tissue and other systems that support the progression of weight gain.

Omega-3s help fight obesity:

1. Entering the bloodstream, they excite certain receptors in the cell membranes of white and brown adipose tissue, which initiate the synthesis of certain tissue hormones. These substances activate the metabolism of fats in the storage cells of adipose tissue and reduce the level of glucose in the blood, helping the cells of the body to more intensively use glucose for energy and building needs. The well-being of a person improves, he becomes more cheerful and active.
2. Anti-inflammatory prostaglandins and leukotrienes block the synthesis of inflammatory factors by adipose tissue cells, stop their growth and reduce oxidative stress. By inhibiting the synthesis of leptin, omega-3s prevent the growth of fat cells.

The combination of these effects leads to a decrease in subcutaneous fat and visceral fat. The pressure of Omega-3 on the deposits of inactive saturated and trans fats obtained from fast food, sausages and high-carbohydrate foods (sweet carbonated drinks, flour products) is especially pronounced.

Long-chain molecules of these acids tend to displace inert saturated fats, trans fats and excess Omega-6 from the fat depot. Regular intake of EPA and DHA during weight loss leads to a narrowing of fat cells by 10-15%.

Additionally, Omega-3:

With diabetes

The anti-inflammatory activity of Omega-3 reduces the likelihood of developing type 1 diabetes, including those with a hereditary predisposition. In type 2 diabetes, these compounds suppress the release of corticosteroids, factors in insulin resistance.

The neuroprotective activity of Omega-3 is seen in diabetic neuropathy. A mouse study showing nerve repair in diabetes is ready to refute the notion that nerves are irreparable.

For immunity

Benefit:

1. By strengthening the cell membrane and ensuring its adequate response to external agents, the Omega-3 class of acids helps to resist the invasion of viruses.
2. By stimulating the production of tissue hormones, they attract leukocytes - white blood cells - to the focus of inflammation, which begin to fight foreign agents.
3. By raising body temperature during an infection, Omega-3 eicosanoids create a destructive environment for most bacteria and viruses and help remove dead foreign bodies and their toxins through enlarged pores.
4. Omega-3s suppress the production of corticosteroids, which lower the immune response.
5. Omega-3 prostaglandins have an anti-inflammatory effect, relieving pain, fever and swelling, which is essential for:

• allergies;
• bronchial asthma and other bronchopulmonary diseases;
• psoriasis;
• rheumatoid arthritis;
• according to some studies - with other autoimmune conditions (such as thyroiditis, lupus erythematosus and even Alzheimer's disease);
• inflammatory processes in the heart and blood vessels;
• cancer;
• metabolic syndrome;
• intestinal inflammation in childhood.

To exclude excessive suppression of the inflammatory response of the immune system in infectious diseases and mechanical damage, the dosage of substances such as Omega-3 should not exceed 3 g per day.

Which is better: Omega-3 or fish oil?

Fat from deep-sea fish of cold seas is the main donor of Omega-3. Their highest concentration is found in the liver of fatty varieties (which is used to make the drug "fish oil", "Liver Oil" or "TRAN"), less in muscle fibers (the drug "fish oil", "Fish body oil").

Due to global pollution of the ocean with heavy metals, biphenyls, dioxins, radionuclides and pesticides, the liver of marine vertebrates began to accumulate all these harmful compounds. Muscle tissue is less prone to the accumulation of impurities, so fish oil is considered a safer drug.

To obtain it, more raw materials and production costs are required, therefore, such a drug is more expensive.

Several technologies are used to extract fat from fish:

1. Obsolete and least expensive - when various fishing vessels deliver the liver extracted from fish in barrels to the plant. Disadvantages of the technology: due to the high chemical activity of PUFAs, when interacting with air and sunlight and when heated, they are oxidized to form aldehydes, ketones and other carcinogenic decomposition products; during long-term storage and transportation, liver cells have time to start the process of decomposition, due to which the content of harmful impurities in the released fat increases; this leads to intestinal disorders and poisoning when such a drug is consumed.
2. A modern method of steam heating, first used in Norway and adopted by the US fish processing giants and some Russian enterprises. This method requires increased production costs, but allows you to save unsaturated bonds in the molecules of long fatty acids.

Advantages of technology:

• only freshly caught fish is cut, the liver and muscles are removed directly at the factory in the absence of air;
• raw materials are washed and cleaned of damaged parts;
• fat is released when heated to 50 degrees;
• in the USA, according to the protocol of the Association of Analytical Communities, the extracted substance is additionally tested for 32 toxins;
• if it is required to isolate a pure fraction of Omega-3 and -6 acids, this mixture is subsequently settled at low temperatures and a non-freezing liquid containing only polyunsaturated fats is recovered.

In addition to omega-3s, raw fish oil contains impurities. Their presence must be taken into account when treating with the drug.

Composition of raw fish oil:

• oleic acid (MUFA) - 70%;
• palmitic acid - an EFA of natural origin, in animals it is involved in the synthesis of collagen and elastin (proteins responsible for skin softness and vascular tone), hyaluronic acid (counters skin dehydration) and mucopolysaccharides (strengthens connective tissue in all organs) - 25%;
• Omega-3 - 20% (of which EPA 6-10%; DHA 10-15%); in the subcutaneous fat of salmon - 27%;
• Omega-6 (mainly arachidonic 2-3% and linoleic 2%) - 3-5%;
• stearic acid - SFA (participates in the construction of membranes and energy storage) - 1-2%;
• retinol, or vitamin A (restores and maintains the health of the skin and hair, mucous membranes and retina; antioxidant; immunomodulator) - an average of 0.019%;
• ergocalciferol, or vitamin D (provides calcium penetration into cells, strengthening bones, hair, muscles and tooth enamel; reduces nervous excitability by increasing magnesium absorption; regulates insulin levels) - approximately 0.000125%; especially a lot in salmon fat;
• alpha-tocopherol, or vitamin E (provides intracellular respiration, participates in the synthesis of sex hormones, normalizes the condition of the skin and hair, is used to prevent arthritis and atherosclerosis; a strong antioxidant) - about 0.0006%; especially a lot of herring in fat;
• butyric, acetic, valeric, capric acids - small amounts;
• cholesterol - 0.3 - 0.6%;
• bile pigments - physiologically small values;
• ammonia and other protein breakdown products - insignificantly;
• bromine, iodine, sulfur, selenium, phosphorus, iron - insignificantly;
• heavy metals (mercury, lead, excess amounts of iron, zinc, cadmium, manganese), radionuclides, pesticides, biphenyls - in contaminated raw materials.

Benefits of preparations with pure Omega-3:

1. Liver and, in smaller doses, fish meat accumulate dangerous poisons. Many biphenyls are also found in farmed salmon fed on fish oil and minced meat.
2. When taking drugs based on fish oil, the body receives additional substances (mainly vitamins E, D, A, polyunsaturated medium-chain Omega-6 and monounsaturated oleic acid, and in addition, large amounts of EFA). And if oleic acid is more useful, and Omega-6 and stearic acid are present in small amounts, then excess vitamins must be taken into account:

• with additional or recent treatment with fortified products;
• during pregnancy.

The high therapeutic activity of fish oil for the prevention of seasonal colds and general weakness of health is due to the presence of vitamins, and in case of malnutrition - the totality of fatty acids. The remedy is prescribed for artificially fed children, since most nutritional mixtures do not contain unsaturated fats of mother's milk.

An overdose of the drug under the age of 1 year is dangerous, since vitamin D can cause early closure of the parietal fontanel.

The benefits of fish oil during pregnancy and lactation have been proven: the substance not only enriches placental blood and mother's milk with PUFAs, but also increases maternal and child immunity, reduces the risk of gestational diabetes, edema and hypertension.

There is evidence of faster mental development in children whose mothers took fish oil products during pregnancy. However, due to the risk of hypervitaminosis, pregnant women should definitely coordinate the dosage of this supplement with their doctor.

Other benefits:

1. Quality omega-3 supplements list the EPA and DHA content, and depending on the indication, it becomes easier to calculate the dosage. Moreover, different types of fish have different proportions of Omega-3 and their relationship to other acids.
2. Unlike omega-3 supplements, fish oil has not been found to reduce the incidence of cancer recurrence. Perhaps the reason for this is the lack of research. Another difference is that, in studies, fish oil has not shown improvement in attempts to treat syndromes such as diabetes, autism, migraines, cirrhosis, and multiple sclerosis.
3. Absolute contraindications to taking fish oil are:

• hypervitaminosis D;
• hypercalcemia;
• enteritis;
• urolithiasis and cholelithiasis;
• hyperfunction of the thyroid gland;
• high body temperature;
• a high level of total or "bad" cholesterol, a shift in the lipid profile of the blood towards low and very low density lipoproteins;
• fish allergy.

It is undesirable to use fish oil inside, especially in liquid form, in the hot season and on an empty stomach.

Carefully:

• in diabetes (because of the risk of dehydration in dyspepsia);
• with hypotension;
• with peptic ulcer of the stomach and intestines;
• with toxicosis.

Fish oil shows a good effect due to the presence of additional substances under the following conditions:

• hypovitaminosis A, E, D;
• general weakened immunity, regular colds;
• dystrophy;
• for weight loss;
• when overeating;
• stress;
• fragility and dullness of hair;
• dry and dehydrated skin, skin inflammation, acne;
• "night blindness".

You should be interested in the content of Omega-3 in the daily norm of fish oil preparations. For preventive purposes, a person needs 1 g of the substance per day. In cheap supplements, which are dominated by crude raw materials, the daily dosage of PUFAs is usually 1/10 of what is needed.

The course of fish oil is 1 month per year (cold season) for preventive purposes and 2 times for 1 month with a break of 2-5 months (to avoid an overdose of vitamin A) - for treatment.

You can replace fish oil preparations with fish (200 g twice a week): Atlantic salmon, mackerel, sardines, Atlantic herring. Every other day, you need to consume 100 or 200 g of fish such as tuna, trout and salmon.

Fish oil is easily absorbed by the body due to the rapid absorption and intracellular oxidation of unsaturated fats, but it is rapidly oxidized in the light, when heated, and when in contact with oxygen. The rate of absorption by cells and the rate of peroxidation (harmful) oxidation of fish fat during storage exceeds those of linseed oil.

Manufacturers reduce the oxidizability of fish oils in two ways:

• enrichment of preparations with vitamin E (tocopherol);
• the conclusion of fish oil in gelatin capsules.

However, gelatin forms have several disadvantages:

• with an allergy to gelatin;
• it is impossible to add fish oil in the form of oil to ready-made cold dishes;
• the subjective assessment of the shelf life of the drug by color, taste and smell becomes more complicated.

Oil forms of fish oil are best purchased in small dark-colored bottles to avoid rapid oxidation.

Daily rate

At different periods of life and under different conditions, a person's need for omega-3 compounds varies.

period or state	Daily norm in products, g	Daily value of EPA and DHA in preparations
		EPC, g	DHA, g
0 – 12 years old	As prescribed by the doctor, the upper limit for severe conditions is 2.5	0,05	0,1
12-18 years old	—	0,1	0,2
18 - 45 years old, normal health	On the recommendation of Rospotrebnadzor of the Russian Federation 0.65 - 1.5 (on the recommendation of WHO - 1)
men	—	0,36 – 0,8	0,1 – 0,5
women	—	0,25 – 0,5	0,5 – 1
Pregnancy and breastfeeding	2.5 - 3 (up to 5)	Additionally
		0,1	0,4
Menopause	2,5 – 3	—	—
After 40-50 years	3	—	—
When doing bodybuilding	2,5 – 3	—	—
Underweight	3 – 4	—	—
Atherosclerosis, hypertension, cardiac ischemia, myocardial infarction and stroke	3 — 4	—	—
Eczema, psoriasis, dandruff, acne, dry skin and hair, oily seborrhea	2-3	—	—

It should be remembered that for all conditions, the proven upper harmless intake limit is 8 g per day. The daily dose is divided into 3 doses.

Indications for use

Omega-3 treatment is prescribed in the following cases:

Research is ongoing to introduce omega-3s into the practice of treating the following diseases:

• ulcers of the stomach and intestines;
• Lyme disease;
• panic attacks;
• autism;
• diabetic neuropathy.

Children are prescribed Omega-3 for the following symptoms:

• diathesis;
• dry skin and hair;
• atopic dermatitis;
• deterioration in school performance, decreased concentration, memory impairment;
• ADHD;
• allergy;
• deterioration of vision.

What foods contain Omega-3

It is useful to introduce omega-3 into the daily diet of women and men, using both ordinary and specific foods. Omega-3s are produced by organisms that have adapted to living in cold climates, as long-chain unsaturated fats have a lower freezing point than saturated ones.

In fish and seafood

For humans, fish, crustaceans and mollusks that feed on plankton (sardine, capelin, herring, pollock, cod, flounder), as well as predatory fish that eat herbivorous fish species and planktivorous invertebrates (salmon, pink salmon, salmon, smelt, sockeye) are of practical importance. , mackerel, trout, tuna, perch and others).

Only “wild” fish caught in the sea contain omega-3, while the products of fish farms grown in warm water and fed with grain feed are useless in this sense.

Distinctive features of "wild" fish:

• the head is large relative to the body;
• there is no dense layer of fat enveloping the insides;
• herring, capelin, sprat and mackerel are not grown artificially.

The maximum percentage of Omega-3 is found in the subcutaneous fat and muscles of marine cetaceans and pinnipeds, but due to the high cost of these products for most people, such food is of no practical importance.

EPA and DHA show a tendency to accumulate in the natural food chain. Therefore, predatory marine fish of cold waters contain larger amounts of Omega-3 than herbivorous ones, and those, in turn, exceed the content of essential fats of marine phytoplankton and multicellular algae.

However, predatory, as well as demersal (flounder) fish are prone to more rapid accumulation of industrial impurities polluting the ocean.

High concentrations of biphenyls and mercury in control catches were found in:

• sharks;
• bigeye tuna;
• mackerel royal;
• marlin;
• swordfish.

Only 1 time per week is allowed to eat a serving:

Salmon fed on farms with minced fish and oil also contains high concentrations of biphenyls.

A significant percentage of Omega-3 in fish is distributed in the muscles, where these compounds are part of cell membrane phospholipids that are stable to oxidation and heating. Therefore, fish meat retains its beneficial properties during cooking: salting, canning in oil and vinegar, boiling, baking and frying.

The stability of unsaturated bonds in such dishes was established relatively recently using the chromatomas spectrometry method developed in the 1990s. You only need to beware of smoked fish due to the presence of carcinogens.

Product, 100 g fresh weight	Omega-3 fatty acids, g	EPC, g	DHA, g	ALC, g		Omega-6 fatty acids, g	If- number of fish required for providing values ​​of the daily norm, g
Sea fish
mackerel atlantic	2,67	—	—	—	267	0,2	50
atlanti salmon chesky	2,58	—	—	—	258	0,17	50
Sardine	2,56	0,66	1,9	—	256	0,1	50
Herring	1,68	0,85	0,83	—	168	0,19	50-80
Pacific mackerel	1,6	—	—	—	160	0,1	90
Tuna	1,5	—	—	—	150	0,01	90
Salmon	1,2	0,62	0,58	—	120	—	100
Sea smelt	0,93	0,36	0,57	—	93	—	120
capelin	0,82	0,36	0,46	—	82	—	130
Swordfish	0,8	—	—	—	80	0,03	130
Sea bass	0,79	0,35	0,54	—	79	—	140
Horse mackerel	0,75	0,164	0,586	—	75	—	145
Notothenia	0,6	0,2	0,4	0	60	—	190
Anchovies	0,5	—	—	0	50	—	150-200
Halibut	0,5	—	—	—	50	0,38	150-200
Pink salmon	0,5	0,17	0,33	—	50	—	150-200
Tuna	0,5	—	—	—	50	—	150-200
Mackerel	0,5	—	—	—	50	—	150-200
Trout	0,44	0,09	0,35	—	44	—	200
arctic char	0,41	0,13	0,28	—	41	—	240
Rainbow trout	0,4	0,09	0,31	—	40	0,2	200
Saber fish black	0,37-0,6	0,08	0,29	—	37	—	300
Acne	0,37	0,16	0,22	—	0,37	0,19	350
Pollock	0,34	0,1	0,24	—	34	—	350-400
american whitefish	0,31	0,07	0,24	—	31	—	350
grayling european	0,29	0,09	0,2	—	29	—	300
Flounder	0,29	0,18	0,1	—	29	—	300
Siberian grayling	0,26	0,07	0,19	—	26	—	350
Red salmon	0,26	0,08	0,19	—	26	—	350
Hake	0,24	0,09	0,15	—	24	—	350
Cod	0,21	0,06	0,15	—	21	0,04	400-500
Scorpio	0,17	0,029	0,14	—	17	—	500
Mullet	0,1	—	—	—	10	—	1000
Freshwater salmon fish (lake trout, omul, peled, vendace), carp	Presumably high levels of EPA and DHA					—	—
Seafood
Caviar red and black	6, 78	—	—	—	6780	0,08	15
oysters	0,74	—	—	—	74	0,03	130
Squid	0,5	—	—	—	50	—	200
mussels	0,5	—	—	—	50	—	200
Shrimps	0,5	—	—	—	50	—	200
Crayfish and crabs	0,4	—	—	—	40	—	250
Scallop and other shellfish	0,3	—	—	—	30	—	300
Seaweed
Undaria pinnate	0,18	0	0	0,18	18	0,01	500
Kelp	0,012	0,006	—	0,006	1	0,02	1200

Animal products

Animal products contain a significant proportion of omega-3 compounds exclusively in the meat of those animals that were grazed on green pastures or fed mowed grass hay. A similar relationship can be traced for the amounts of Omega-3 in poultry eggs.

If the animals were fattening on grain feed and there was not enough green component in their diet, then the percentage of Omega-3 in the product becomes insignificant, and Omega-6 exceeds the norm. Almost all livestock products on the mass market come from such farms.

Product, 100 g fresh weight	Omega-3 fatty acids, g	EPC, g	DHA, g	ALC, g	% DV for a healthy person (1g WHO)	Omega-6 fatty acids, g
Mutton	0,39	—	0	—	39		1,24
Pork	0,29	—	0	—	29		3,3
Chicken eggs	0,1 – 0,6	—	—	—	10-100		1,6
Beef	0,01	—	0	—	1		0,62
Chicken	0,05	—	—	—	5		2,9

Plants

In terrestrial plants, omega-3 compounds are represented only by short-chain ALA, which performs 2 important functions:

• serves to protect seeds from low temperatures;
• included in the membranes of chloroplasts - cell organelles responsible for photosynthesis. Chloroplasts are found in the green organs of plants.

Therefore, it is best to look for ALA in the seeds (and oils) and green parts of cold-tolerant food plant species. In medicine, ALA is indispensable for cancer prevention, but 60% of the acid ingested with food is oxidized with the release of energy.

Therefore, this substance has fewer beneficial properties for human health, with the exception of peoples who are evolutionarily adapted to vegetarian food, whose representatives have increased activity in the synthesis of EPA and DHA from ALA. For most people, this process is not very effective, especially for the elderly, those with diabetes and other chronic syndromes.

The vast majority of plant products contain unacceptable proportions of Omega-6 and Omega-3.

Sources of Omega-3s that support a healthy balance of Omega-3s and Omega-6s:

Product, 100 g fresh weight	Omega-3 fatty acids, g	EPC, g	DHA, g	ALC, g	% DV for a healthy person (1g WHO)	Omega-6 fatty acids, g
Linseed oil	57	0	0	57	5700	16
camelina oil	35	0	0	35	3500	18
Flax seeds	22,8	0	0	22,8	2280	—
hemp oil	18-26	0	0	18-26	1800	53
Cauliflower	18,7	0	0	18,7	1870	0,03
chia seeds	17,1	0	0	17,1	1710	5,6
Cedar oil	16-23	0	0	16-23	1600	37
Walnuts	14	0	0	14	1400	58
Rapeseed oil	11	0	0	11	1100	14-21
Soybean oil	7,0	0	0	7,0	700	50,2
Mustard oil	5,9	0	0	5,9	590	15,3
rice bran oil	1,6	0	0	1,6	160	33,4
Corn oil	1,1	0	0	1,1	110	53,5
avocado oil	0,95	0	0	0,95	95	12,5
Spirulina and chlorella (freshwater algae)	0,8	0	0	0,8	80	1,25
Pecan	0,75	0	0	0,75	75	20,6
Wheat germ	0,7	0	0	0,7	70	0,1
Olive oil	0,6	0	0	0,6	60	7
Beans	0,6	0	0	0,6	60	—
Leek	0,5	0	0	0,7	50	0,07
Purslane, arugula, romaine lettuce	0,4	0	0	0,4	40	—
Almond nuts	0,4	0	0	0,4	40	12,3
pistachios	0,35	0	0	0,35	35	21
Pumpkin seeds	0,35	0	0	0,35	35	16,5

Top 5 popular drugs in capsules

Dietary supplements have a number of advantages over products with Omega-3 and crude fish oil:

• the gelatin shell protects the contents from rancidity and oxidation, and also masks the “fishy” taste, which is unpleasant for many, which makes it easier for children to take it with toxicosis;
• high-quality dietary supplements from well-known pharmaceutical companies include only the Omega-3 fraction, purified from saturated, Omega-6 and Omega-9 fats, which prevail in the diet of the population today;
• some dietary supplements are additionally purified from hazardous impurities;
• the exact dosage of many drugs for certain diseases is possible due to the indication of the composition of EPA and DHA.

Rules for choosing quality dietary supplements:

• the manufacturer must declare the exact mass of omega-3s, as well as DHA (DHA) and EPA (EPA) separately;
• ethyl forms are more effective (most often it is ethyl ether); they prevent the breakdown of acids in the intestines and allow their molecules to be integrated into cell membranes without loss.

Doppelgerz Active Omega-3 (made in Germany).

Composition of 1 capsule	1. Arctic Salmon Fish Oil - 800 mg: Omega-3 - 30%; of them: EPA - 18%; DHA - 12%. 2. Vitamin E - 16.22 mg. 3. Optional: gelatin; glycerol; · purified water.
Peculiarities	1. High purity fish oil. 2. Vitamin E duplicates the anti-atherogenic and antioxidant effect of Omega-3, counteracts the oxidation of fish oil during storage, but is contraindicated in hypervitaminosis. 3. There are instructions on the calculation of bread units for patients with diabetes.
Recommended dose per day	1 capsule
	1. Omega-3 - 20 - 24%. 2. Vitamin E - 50%.
	· 30 pcs. - 360 - 480 rubles. · 60 pcs. - 500 - 800 rubles. 80 pcs. - 635 rubles.

Solgar Omega-3 (made in the USA).

Composition of 1 capsule	1. "Double" 700 mg: fish oil - 1200 mg: Omega-3 - 700 mg, of which: EPA - 240 mg; DHA - 360 mg. 2. "Triple" 950 mg: fish oil 950 mg: EPA - 504 mg (53%); DHA - 378 mg (40%). 3. Auxiliary substances: cholesterol - 5 mg; gelatin; glycerin.
Peculiarities	1. Extracted from deep sea fish (sardines, anchovy, mackerel). 2. It is purified from heavy metals and other impurities by molecular distillation (nanocellular filtration). 3. Vitamin E (tocopherol) is present to protect against rancidity. 4. The exact amount of tocopherol is not indicated. 5. The large size of the capsules is not convenient for everyone to swallow. 6. Registered as a drug in the USA. 7. Due to the high dosage, it has contraindications: pregnancy and lactation, hemorrhagic syndrome.
Recommended dose per day	1. "Double": 1-2 capsules. 2. "Triple": 1 capsule.
Daily Value Coverage at Recommended Dosage	1. Omega-3 - 95%; 2. Vitamin E - unknown.
Packaging and average price (as of May 2018)	1. "Double" 700 mg 30 pcs. - 1570 rubles. 2. "Double" 700 mg 60 pcs. - 2870 rubles. 3. "Triple" 950 mg 50 pcs. - 2522 rubles. 4. "Triple" 950 mg 100 pcs. - 4540 rubles.

Fish oil Unique Omega-3 (Russia).

Composition of 1 capsule	1. Fish oil from the body of Norwegian salmon, tuna and trout - 450 mg: Omega-3 - 112 mg (25%): EPA - 8.45%; DHA - 12.78%. 2. Vitamin A - 0.35 mg. 3. Vitamin E - 1 mg. 4. Vitamin D - 0.003 mg. 5. Gelatin.
Peculiarities	1. The best of domestic dietary supplements. 2. Omega-3 in the form of phospholipids is better preserved in the gastrointestinal tract. 3. Approved for use by children from 3 years.
Recommended dose per day	5 capsules
Daily Value Coverage at Recommended Dosage	1. Omega-3 - 56%. 2. Vitamins A, D, E - up to 10%.
Packaging and average price (as of May 2018)	90 pcs. - 317 rubles.

Vitrum Cardio Omega-3 (made in the USA).

Composition of 1 capsule	1. EPA - 300 mg; DHA - 200 mg. 2. Vitamin E (tocopherol) - 2 mg.
Peculiarities	1. In addition to PUFAs of animal origin, it contains vegetable ALA, therefore it is less effective. 2. Omega-3 in the form of ethyl esters, resistant to the action of intestinal enzymes. 3. A high dose of vitamin E acquires therapeutic value; the drug is not compatible with other products containing tocopherol. 4. There are contraindications: age up to 18 years, hemorrhagic syndrome, diseases of the liver and biliary tract.
Recommended dose per day	1. Prevention - 1 capsule. 2. Treatment - 2-3 capsules.
Daily Value Coverage at Recommended Dosage	1. Omega-3 - 50%. 2. Tocopherol - 20%.
Packaging and average price (as of May 2018)	1. 30 pcs. - 328 - 533 rubles. 2. 60 pcs. - 1370 - 1570 rubles.

Omacor (Netherlands).

Composition of 1 capsule	1. Omega-3 - 1 g: EPA - 600 mg (46%); DHA - 400 mg (38%). 2. Vitamin E - 4 mg. 3. Gelatin; glycerol; purified water.
Peculiarities	1. PUFA in the form of ethyl ester, stable in the gastrointestinal tract. 2. Contraindications: pregnancy and lactation, exogenous hypertriglyceridemia.
Recommended dose per day	1. Prevention of diseases of the heart and blood vessels - 1 capsule. 2. Treatment of hypertriglyceridemia - 4 capsules.
Daily Value Coverage at Recommended Dosage	1. Omega-3 - 100%. 2. Tocopherol - 50%.
Packaging and average price (as of May 2018)	28 capsules - 1600 - 1800 rubles.

Finnish vitamins Omega 3 (Moller Tupla, Finland).

Composition of 1 capsule	1. Fish oil, including Omega-3 - 406 mg: EPA + DHA - 356 - 700 mg (depending on the variety). Linseed oil (ALA) - not specified. 2. Vitamin E. 3. Vitamin D 4. Vitamin A. 5. Gelatin.
Peculiarities	1. The exact dosage of EPA and DHA separately is not indicated. 2. Contraindicated in parallel treatment with vitamins A, D.
Recommended dose per day	2 - 3 capsules
Daily Value Coverage at Recommended Dosage	1. Omega-3 - 90%.
Packaging and average price (as of May 2018)	1. "To strengthen the immune system" 100 pcs. - 1030 rubles. 2. "To strengthen the joints" 76 pcs. - 1320 rubles. 3. "To strengthen the heart" 76 pcs. - 1270 rubles. 4. Universal 150pcs - 1400 rubles.

How to take for weight loss

Omega 3 fats have been successfully used in weight loss programs for women and men. With proper weight loss in the diet, you need to reduce the amount of carbohydrates. Fat should be received daily at least 30%. With overweight, the daily rate of fat cannot be less than 0.8 g per 1 kg of body weight.

Of these fats, saturated (butter, dietary meats, cottage cheese and other medium-fat fermented milk products, egg whites) make up 30% (3 g per 1 kg of weight), monounsaturated (olive and peanut butter, avocado, turkey meat) - 60%, polyunsaturated (fish, nuts, linseed oil) - 10%.

PUFAs in the diet can be represented by vegetable oils (1 teaspoon per day) and fish (100 g 2 times a week) or seafood. You need to completely abandon trans fats (fried, sausages and fast food), visible meat fat and chicken skin (they contain large amounts of EFA), and minimize flour desserts (due to the presence of trans fats and a high glycemic index).

Rules for taking Omega-3 in the fight against excess weight:

• the daily dose of purified Omega-3 for weight loss is 1.9 - 3 g;
• for better results, it is worth supplementing the treatment with moderate physical activity (aerobics for 45 minutes 3-4 times a week);
• it should be borne in mind that due to the mild and gradual effect of acids of this type, the process of weight loss cannot be fast, the weight loss rate is about 1 kg in 3 months, when combined with sports - 2 kg in 3 months.

To strengthen bones and joints

Rules for the use of Omega-3 for the prevention of diseases of the joints and bones:

• do not accustom children to fast food, introduce foods rich in Omega-3 into the diet, and also observe the recommended balance of Omega-6 to Omega-3 as 5-10: 1;
• consume 2-3 servings of "wild" oily fish per week and 1 teaspoon of flaxseed oil per day.

Rules for the treatment of joint diseases:

• daily dosage of Omega-3 increases to 2.7 g;
• the duration of treatment is 3 months with an interval of 2-3 weeks;
• the first positive changes should be expected no earlier than 2-3 months;
• Omega-3 or fish oil supplements work well with steroidal anti-inflammatory drugs and reduce their side effect.

For the beauty and health of skin, hair and nails

Omega-3 compounds are useful for women in order to maintain the health of the external integument of the body (skin, mucous membranes, hair and nails). Acids actively accumulate in the skin and other barrier tissues, maintaining their strength and elasticity.

Therefore, the diet should include vegetable oils and other plant foods with a high percentage of ALA and a good balance of Omega-3 and Omega-6 fatty acids (5-10:1).

These are linseed, rapeseed, camelina oils, leafy greens, cauliflower and Brussels sprouts, sprouted germs of wheat and oats. To supplement the antioxidant and estrogen-regulating functions, you can choose acid preparations with the addition of vitamin E (alpha-tocopherol).

Daily dose:

• dry skin and hair, dry or oily scalp, seborrhea: 1.6 - 2 g;
• alopecia, including androgenic - 3 g;
• skin laxity, wrinkles, climacteric changes: 2-3 g;
• acne, eczema, dermatitis, diathesis in adults - 2-3 g;
• psoriasis - 1.1 g EPA and 0.75 g DHA.

Admission rules:

1. The course of treatment with dietary supplements with Omega-3 or fish oil takes 2-3 months a year (eczema, dermatitis, acne, alopecia) or every month with a break of 2 months until improvement.
2. Take drugs after meals with warm water.
3. It is not necessary to drink vitamin complexes simultaneously with the intake of dietary supplements in order to avoid hypervitaminosis.
4. To prevent withering and inflammation of the skin and hair loss, you can introduce "wild" ocean fish into the diet (100 g 3 times a week, as well as linseed, rapeseed or camelina oil (it is possible to replace it with the seeds of these plants) 1 teaspoon per day .
5. A good effect is given by external masks with fish oil for damaged skin and hair. For a lasting effect, the masks are used 2 times a week for 2 months. To get rid of the smell of fish on your hair, after a thorough rinsing, you can dissolve apple cider vinegar, essential oils, chamomile decoction or lemon juice in the rinse water. Despite the tendency to quickly deteriorate in the light and air, fish oil hair masks are well-deservedly popular.

Omega-3 during pregnancy

It has been established that DHA and EPA selectively cross the placenta and accumulate in the nervous tissue of the fetus, participate in the formation of its hormonal and immune systems, the laying of retinal cells and molars. Every day, the body of a pregnant woman releases approximately 2 g of Omega-3 to the child.

Omega-3s reduce the risk of abortion, premature birth and late toxicosis, compensate for the increased loss of PUFAs in the mother's blood. With a lack of these acids, the likelihood of having a child with ADHD increases and the growth of the fetal brain slows down, and subsequently learning difficulties, recurrent migraines, and primary depression in adolescents may be found.

If a pregnant woman receives the necessary amounts of omega-3, the risk of postpartum depression is reduced.

The benefits of Omega-3 compounds for the female body do not end with the birth of a child, which cannot be said about other classes of fats. To support the immunity of the mother (and the child when breastfeeding), the normal development of the nervous, hormonal and immune systems of the child and the restoration of the shape of a woman after childbirth, doctors often prescribe a course of these dietary supplements.

It is advisable to continue taking dietary supplements or food rich in Omega-3 throughout life: essential fatty acids relieve cramps during menstrual pain and reduce the likelihood of developing malignant neoplasms by a third.

Features of the use of Omega-3 by pregnant women:

• the daily rate increases to 4 - 5 g; in the normal course of pregnancy - 2.5 - 3 g;
• with toxicosis, it is desirable to switch to the encapsulated form of purified Omega-3;
• it is better to choose drugs with a separate dosage for EPA and DHA;
• it is advisable to abandon fish oil due to the high concentration of vitamins A, E, D in it and the possible presence of harmful impurities;
• contraindications for admission during pregnancy are reduced blood clotting, renal failure (polyhydramnios), hypervitaminosis and hyperthyroidism;
• the duration of admission is the entire duration of pregnancy, with the exception of 3 weeks before childbirth, and breastfeeding;
• in case of indications for caesarean section, it is necessary to stop using Omega-3 3 weeks before the operation.

Omega-3 - what is useful for women during menopause, can be understood from the general effect of long-chain PUFAs on the body:

• help stabilize hormonal "bursts" and mood swings;
• reduce the frequency and strength of hot flashes, palpitations and night sweats;
• by supporting the production of estrogens, these PUFAs help maintain the elasticity and softness of the skin;
• by maintaining normal mineral and fat metabolism, Omega-3 prevent the development of vascular pathologies and thrombosis and maintain a healthy blood rheological profile;
• by regulating the uptake of calcium by cells, essential acids of this class prevent the occurrence of osteoporosis;
• long-chain PUFAs have a beneficial effect on the prevention of frequent post-menopausal syndromes - obesity, insulin resistance, anemia and Alzheimer's disease.

Admission rules:

• to prepare for menopause, it is desirable to conduct courses of treatment with Omega-3 starting from the age of 40;
• the course of admission should be 3-4 weeks with a break of 3 or 4 months;
• the daily dose of acids rises to 2.5 g; due to the low content of the active substance in some drugs, when taking cheap medicines, the dose can be increased to 3 g;
• you can replace dietary supplements with the introduction of fatty fish (salmon, sardines, salmon, trout) into the diet - 100 g 4-5 times a week.

For athletes - a set of muscle mass

Omega-3s are beneficial for female athletes. Sports doctors and trainers of fitness centers have long introduced the practice of taking dietary supplements with nutrients in addition to physical exercises.

Omega-3 compounds in the body of an athlete:

Admission rules:

• in bodybuilding and wrestling, it is recommended to receive 2-4 g of Omega-3 or 3-4 g of fish oil per day (10% of the total calorie content of the daily diet);
• in gymnastics and athletics, the need for these substances is 2-3 g per day (10% of the daily calorie content);
• take drugs should be after meals, accompanied by plenty of warm (38 degrees) water;
• the first changes in the increase in muscle volume when taking drugs are observed no earlier than 6 weeks;
• the recommended duration of taking dietary supplements is 3 courses per year for 4-6 weeks;
• a fish diet or taking drugs can be replaced with special sports nutrition, given that, according to the results of examinations, many supplements contain a third less than Omega-3 from the declared one;
• when doing aerobics, cardio training and light fitness, taking dietary supplements can be replaced by introducing 100-150 g of oily sea fish into the diet 3 times a week;
• in order to increase muscle mass, the intake of these acids must be combined with power loads, only in this case protein synthesis in muscles is enhanced;
• to ensure rapid wound healing, normalize blood clotting, maintain an immune response to infections and mechanical damage, accelerate recovery and growth of skeletal muscles, it is necessary not to forget the benefits of Omega-6 fatty acids and maintain a balance of Omega-6 to Omega-3 at level 4 :one. Sources of Omega-6 compounds are nuts and vegetable oils, in which linseed, camelina and rapeseed show the best balance;
• athletes are contraindicated to completely abandon saturated fats, which are involved in the synthesis of necessary hormones. The share of EFA should be 40-70% of all fats consumed, and the share of fatty foods - 1.5 - 2.4 g per 1 kg of weight.

Contraindications

List:

On popular network resources, there is evidence of an excessive decrease in blood pressure, but many studies have shown that Omega-3 normalizes blood pressure without taking it beyond the lower limits of normal.

Admission allowed under the supervision of a doctor:

• diabetes;
• diagnosed allergy to other products;
• low blood viscosity;
• bile and urolithiasis mild and moderate forms;
• disorders in the liver and kidneys at the initial stage;
• congestive heart failure;
• pregnancy and lactation;
• unstable angina;
• digestive disorders, including inflammatory;
• elderly age;
• children's age up to 7 years.

Possible side effects

Side effects are manifested in people with digestive disorders:

• diarrhea;
• belching;
• nausea and vomiting;
• bloating.

Overdose symptoms:

Drug Compatibility

Omega-3s work well with:

• anti-inflammatory steroids;
• ACE inhibitors;
• statins;
• beta-blockers;
• immunomodulators.

Do not match:

• vitamins A, E, D (due to the risk of hypervitaminosis);
• barbiturates (the effect decreases);
• anticonvulsants (the effect is reduced).

Under the supervision of a physician (due to increased joint action):

• anticoagulants (warfarin and others);
• fibrates;
• antihypertensive drugs;
• estrogen.

Omega-3 long-chain fatty acids have been proven to be indispensable for the human body in numerous studies, they are useful for women and men of all ages.

Article formatting: Lozinsky Oleg

Video about Omega-3

Health Benefits of Omega-3:

What foods contain omega-3s?

For good health and longevity, a person needs to eat food rich in vitamins, microelements, unsaturated and saturated acids. One of the most important in protecting the body from aging and destruction of internal organs is the use of polyunsaturated acids. It is necessary to use vitamin complexes or a biological supplement with Omega-3, which has a positive effect not only on the immune system, but on the whole organism as a whole.

Omega-3 was discovered by a Danish scientist, he studied the composition of the blood of the northern peoples, who were famous for their good health. 2 fatty acids were identified in the blood, which make up the substance:

• eicosapentaenoic (EPA);
• docosahexaenoic (DHA).

These acids are found only in marine products, which should be consumed by all people, especially young children, the elderly and the sick.

These acids are also found in fish oil, flax seeds and walnuts, but in much smaller quantities than in the dietary supplement itself, which has many useful properties:

1. They improve brain activity, improving memory, concentration, the ability to memorize and long-term storage of information.
2. Improves the condition of the skin, increases its elasticity, improves perspiration.
3. Reduces cholesterol, as well as the formation of fat in the blood vessels, cleansing them and increasing elasticity.
4. Improves the condition of the heart muscle and blood flow.
5. Helps in the fight against stress.
6. Regulates the production of hormones, especially during the formation of spermatozoa and the production of testosterone.
7. Reduces inflammatory processes.
8. Increases the protective function.
9. Acids help calcium to be better absorbed and have a beneficial effect on bone growth.
10. Strengthens the nervous system, improves the psycho-emotional state.
11. Favorably affects the formation of hair follicles and hair growth.
12. Increase insulin sensitivity.

Omega-3 has a beneficial effect on all health and improves the general condition, especially after surgery or during pregnancy. And some scientists are sure that the dietary supplement helps in the restoration of cells and reduces the likelihood of getting cancer.

Most often, a dietary supplement is made in the form of capsules, which consist of a gelatin shell, inside which is eicosapentaenoic, docosahexaenoic acid, vitamin E, soybean oil, glycerin.

Some manufacturers produce in plastic bottles, in liquid form. Sold in packs of 30, 50, 100, 120 pcs. in 1 package. Each capsule may contain 500 to 1000 mg of fish oil, depending on the manufacturer.

Indications for use

Omega-3 Dietary Supplement is a universal remedy recommended for most people, especially those who do not consume seafood.

Indications for use:

• pregnancy, lactation or pregnancy planning;
• cardiovascular diseases;
• loss of appetite, especially in children;
• diabetes;
• high cholesterol in the blood;
• obesity;
• diseases of the nervous system;
• depression;
• for the treatment of skin diseases;
• to improve vision and ophthalmic problems;
• with problems with the production of the hormone testosterone;
• to boost immunity.

The drug is prescribed not only separately, but also in combination with other drugs for the treatment and prevention of many diseases.

Daily rate

The daily consumption rate depends on the region of residence, age, gender, health status or diseases, on the profession (performing mental or physical functions), the season of the year.
The minimum dose per day should be at least 0.35 g, the maximum dose - no more than 7 g per day:

• during sports or intense physical activity, the dose should be - 3 g;
• for weight loss - 2-2.5 g;
• for weight gain - 3.5-4 g;
• during pregnancy and lactation - 3.5-4.5 g;
• women and men 1.5-2.5 g;
• children under 1 year - 0.5 g;
• children from 1 to 3 years old - 0.7-0.8 g;
• children from 3 years to 10 years - 0.9-1.3 g;
• children from 10 to 16 years old - 1.2 - 1.6 g.

Usually, the duration of the course of taking a dietary supplement is 1 month, adults are prescribed 2-3 times a day, 2-3 capsules. Children are prescribed 1 capsule 1-2 times a day after meals, adolescents 1 capsule 2-3 times a day.

Effect on the body

Lack of Omega-3 manifests itself in the form of brittle nails, peeling of the skin, the appearance of rashes, constipation, mood deterioration, irritability, severe thirst, and decreased attention.

Health impact:

1. To the liver. Allows you to improve metabolic processes, helps fight harmful toxins and other substances that come with the flow of food, reduces the level of "bad" cholesterol. Too much omega-3s can cause pancreatitis.
2. On the heart and blood vessels. Fatty acids have beneficial properties and have a strengthening effect on blood vessels, increase their elasticity, normalize blood clotting, reduce the formation of blood clots in blood vessels, normalize the amount of cholesterol in the blood, and strengthen the heart muscle. Eating a dietary supplement helps reduce the risk of heart attack, stroke or atherosclerosis, due to the fact that EPA, DHA enter the cells and improve myocardial function.
3. On the joints. Omega-3 helps to absorb calcium, thus strengthening the musculoskeletal tissue. Increases the elasticity of the joints, due to the production of vitamin D. Reduces the risk of human arthritis or arthrosis. Reduces pain and reduces the amount of fluid in the joints.
4. On brain activity and nervous system. Increases brain activity due to the renewal of cell membranes, improves attention. It helps to produce serotonin in the body, which has a positive effect on overcoming stressful situations, and also improves mood and relieves depression.
5. For sight. Increases visual acuity, favorably affects the restoration of vision in the postoperative period.
6. For skin and hair. Improves the secretion of sweat glands by regulating heat exchange processes. It increases the microcirculation of the dermis, has a regenerating effect in skin cells, renewing them, reduces skin rashes, and reduces the risk of allergies. Improves the condition of the hair, healing them.
7. With diabetes. Thanks to the consumption of a dietary supplement, Omega-3 allows you to change the composition of the plasma lipids, as well as the level of triglycerides. Helps to change the level of insulin in the blood plasma.

Omega-3s are useful for athletes to increase endurance. And also for those who want to normalize weight, thanks to the acceleration of metabolic processes in the body.

Benefit and harm

The benefit of taking Omega-3 is that even a healthy person needs to take a supplement to increase the protective function of the body, to counter nervous tension and stress. It is especially important to take it for people living in big cities, because according to statistics, 85% of the population of megacities suffer from a lack of polyunsaturated acids.

Like many other supplements, Omega-3 can harm the body if you do not follow the dosage and drink capsules uncontrollably. The main problem that can arise due to an overdose of the drug is that blood clotting will decrease, and when cut, the blood will be difficult to stop. Oversaturation of the body with polyunsaturated acids can exacerbate chronic diseases and cause pancreatitis.

There are a number of contraindications for taking PUFAs:

• individual intolerance;
• seafood allergy;
• people suffering from autoimmune diseases;
• with tuberculosis.

You should not subject the capsules to heat treatment, as well as prepare them with fish oil or linseed oil, because during heat treatment, toxic substances are released from PUFAs that affect the body more negatively than positively.

Reception for men

Men are more likely to develop heart and joint diseases, since men endure all stress in themselves, and also do physical work more often than women, so Omega-3 will help to cope with fatigue, increase body endurance and reduce joint pain.

The dietary supplement reduces inflammation and improves blood circulation in the pelvic organs, which means it reduces the risk of prostate disease and cancer. PUFAs help in the production of testosterone and increase sperm motility, which favorably affects the fertilization of the egg.

Reception for women

Women need a supplement to regulate the menstrual cycle, overcome menopause, as well as improve the condition of the skin, nails and hair growth. After all, women most often carry out various procedures with the use of chemicals on the skin, nails and hair, therefore, for their recovery and recovery, it is necessary to take Omega-3.

It is also important to take it during pregnancy planning, because the dietary supplement regulates hormonal processes in the body and allows you to get pregnant faster.

Reception for pregnant women allows you to saturate not only your body with useful elements, but also the future baby, because the dietary supplement affects the development of mental abilities and the formation of immunity.

During lactation, especially for mothers who are breastfeeding babies, it helps to strengthen the teeth and bones of the mother, as well as to properly form the healthy teeth of the baby. Omega-3 helps to synthesize vitamins A and D in the body, which affect the development of bones, muscles and vision.

Reception for children

Often, pediatricians prescribe fish oil or omega-3 supplements for children who have a poor appetite or weak immune system. It is very useful to take PUFAs in the cold season, when the risk of contracting viral diseases is very high.

Omega-3 increases the protective function of the child's body and resistance to many viral diseases. It is also very important to take a dietary supplement when a child enters a kindergarten or school, the drug will help to cope with stress and quickly adapt to the new microenvironment.

Reception for the elderly

Older people most often suffer from heart disease, and their brain activity decreases, “bad cholesterol” accumulates.

Thanks to its properties, it helps to cope with sclerosis by improving blood circulation in the brain, normalize blood pressure, improve the condition of the heart muscle and strengthen immune function.

What products contain

Most of all Omega-3 is found in sea fish, salmon, cod, tuna, trout, herring, mackerel, halibut, perch, sturgeon, flounder. And also found in large quantities in linseed, sesame, olive, rapeseed oil.

Polyunsaturated acids enter our body with food. The benefits of Omega-3 for humans lie in a beneficial effect on the structure and growth of cells, their regeneration and renewal. Unique acids protect cells from the destructive effects of negative natural factors, preserve their genetic information.

The food of modern man is very poor in polyunsaturated acids. Omega-3 deficiency can only be dealt with by certain preparations and products containing large amounts of these trace elements.

Omega-3 products are of vegetable and animal origin, but most of all they contain linseed and soybean oils, as well as some types of marine life.

There are four types of omega-3 acids:

1. Docosapentaenoic (DPA). It is found only in sea oily fish. This acid helps cells synthesize other valuable substances, and in the process of its assimilation, the body spends a minimum of energy.
2. Eicosapentaenoic (EPA). It is made from meat products, fish, plants. It contributes to the prevention of osteoporosis, is used for menopause and hypertension.
3. Alpha linolenic (ALA). Synthesized only by products of plant origin.
4. Docosahexaenoic (DHA). This acid is very valuable for the body. It is synthesized by shrimp, fish, marine animals, and in plants and the human body, DHA is formed in a minimal amount. This type of Omega-3 is necessary for the healthy growth and development of children, the prevention of toxicosis in pregnant women, allergies, diathesis, heart attack and chronic ailments of internal organs.

Harm

Contraindications Omega 3

Receipt in a large amount of Omega-3 can bring not good, but harm to the body. You should be careful and closely monitor the consumption of fatty fish, preparations, including Omega-3 and vegetable oils. When excessively ingested, the blood becomes very thin, and with a minor cut, profuse bleeding, hypotension, or hemarthrosis (internal hemorrhage into the joints) can occur.

Omega-3s are contraindicated:

• People who are allergic to any kind of seafood;
• During the first trimester of pregnancy, during lactation;
• Children under 7 years old;
• With severe bleeding, trauma;
• With hemorrhoids, diseases of the liver and biliary organs;
• In the postoperative period;
• In acute and chronic diseases of internal organs.

Irrational intake of polyunsaturated acids can cause severe allergies and exacerbation of chronic diseases. In this case, it is necessary to stop taking them and consult a specialist.

Benefit

Benefits of Omega 3

If in childhood you had a poor appetite, and you could not boast of chubby cheeks, then you are “painfully” familiar with fish oil - a drug with a large amount of Omega-3. It is very often prescribed by modern doctors, knowing that the benefits of Omega-3 for the child's body are priceless. But not only children benefit from eating fatty fish and vegetable fats - these products are necessary for the normal existence of the body and the functioning of all human vital systems.

The benefit of Omega-3 is to strengthen the structure of cell membranes. When ingested, these acids activate cells, improve their activity, and this affects the functions and performance of all systems and internal organs of a person.

Enrichment of the body with substances of the Omega-3 class leads to the following results:

• The work of the brain, heart, digestive system improves, the elasticity of blood vessels increases;
• The mental state of a person returns to normal, depression, chronic fatigue and emotional stress go away;
• The state of health of hypertensive patients improves, pressure normalizes, which leads to a decrease in the risk of stroke and hypertensive crisis;
• Relieves inflammation in rheumatism, arthrosis, pain disappears;
• Increases skin elasticity and firmness, strengthens nails and hair follicles;
• Improving reproductive functions in men;
• The hormonal background is adjusted, immunity is strengthened;
• The amount of cholesterol in the blood decreases;
• There is a natural rejuvenation of the body, wrinkles are smoothed out, energy and vigor appear;
• Reduces the risk of oncological diseases;
• Wound healing, regeneration of ulcers and damage to internal organs is accelerated.

These acids bring invaluable benefits during pregnancy. Products with a high content of these elements are recommended in the second and third trimesters for the normal development of the fetus, as a prevention of preeclampsia (a dangerous type of toxicosis in a pregnant woman). They are also attributed to the expectant mother in order to reduce the risk of preterm birth and the occurrence of problems associated with spontaneous abortion.

Sources of Omega 3

The best sources of natural polyunsaturated acids are:

• Sea fish of high fat content (trout, salmon, herring, pink salmon, tuna, sardine, mackerel);
• Domestic eggs, meat;
• Flax seeds;
• Spinach, beans, broccoli, cauliflower;
• Pumpkin seeds, walnuts, sesame;
• Vegetable oils (especially rapeseed oil);
• Oil of germ seeds of wheat, oats;
• Fish fat;
• Soy products.

It should be remembered that vegetable fats are absorbed by the body faster and better than animals, so special attention should be paid to fresh sesame, rapeseed and olive oil, cereals, and vegetables.

During heat treatment, useful acids lose their properties, so it is preferable to use salted, canned fish in oil, as well as Omega-3 preparations in capsules.

Omega 3 for weight loss

By themselves, polyunsaturated acids are not able to burn body fat, but they can make the process of losing weight pleasant and more correct.

Fat-free diets cause a strong feeling of hunger, which negatively affects the well-being and mood of a person. Including foods that contain omega-3s in the diet helps to overcome the feeling of hunger, and since many of them are low in calories, this helps not to gain weight. Fatty acids give a feeling of fullness, which lasts for a long time. This leads to the fact that a person consumes less high-calorie food per day and thereby loses extra pounds.

The best method for effective weight loss is a balanced diet in combination with strength training. Omega-3 acids help strengthen muscle tissue and enrich the body with valuable vitamins, so they are recommended not only for athletes, but also for people who are actively involved in sports activities in order to lose weight.

Omega 6: harm and benefit

Every day we consume a considerable amount of healthy food containing Omega-6 acids. They predominate in various types of margarine, cereals, eggs, oils, chicken meat. These beneficial substances reduce blood glucose levels, remove cholesterol, improve brain function, fight infertility and chronic inflammation. With a lack of Omega-6, a person often has colds, he gets tired quickly, his memory deteriorates, and obesity can develop. Hair and nails become brittle, and the skin becomes dry and inflamed.

However, when there is a glut of Omega-6, the blood in the vessels becomes thick, viscous, and this is fraught with the occurrence of blood clots and inflammation in the body. This is where the substances of the Omega-3 group come to the rescue, which thin the plasma and enrich the body with valuable compounds.

Scientists have proven that for the coordinated work of our body, the amount of acids consumed by different groups must be correct and balanced. The ideal option for taking Omega-3 and Omega-6 is in proportions of 1:4.

We know that many dangerous human diseases are directly related to their lifestyle and nutrition. Useful substances of the Omega-3 group will help us cope with unpleasant diseases, restore youth and health, enrich the body with vitality and energy. Introducing Omega-3 into the daily diet, we not only help the body overcome diseases and prevent harmful external influences - we prolong life and raise its quality to the highest level!