A little history
Omega-3 owes its appearance to the inquisitive mind of Danish scientists, in particular Dyerberg. He was interested in the fact that Eskimos rarely suffer from heart disease, and yet their main diet consists of very fatty foods (seal meat and fish).
Together with his colleagues, Dyerberg studied the blood of Eskimos and after 2 years of hard work, as a result of research, two fatty acids were isolated - eicosapentaenoic and docosaxenoic. This discovery marked the birth of Omega-3.
Characteristics of Omega-3
The impact Omega-3 has on our body is truly amazing. Thus, entering our body with foods (our body is not capable of producing Omega-3), Omega-3 fatty acids are introduced into the cells of the body. They not only influence their structure, but also activate them. The result of such activities is improved performance cardiovascular system, hence reducing the risk of heart attacks and heart attacks. There is a normalization of blood pressure (the main scourge of our time), vision improves, and relief is noted. inflammatory processes in the joints, improvement of thought processes, as a result better work brain Omega-3 helps strengthen the immune system and helps with treatment skin diseases, eczema, allergies, Alzheimer's disease.
Some studies indicate improvement with breast cancer treatment. With all my positive qualities, Omega-3 also removes cholesterol from the body and free radicals, being an excellent antioxidant.
A kind of bonus from Omega-3 is the fact that people whose bodies have a sufficient amount of Omega-3 fatty acids do not suffer from depression. Good mood For them, this is the norm, not random luck.
Important: Numerous studies have shown that sufficient Omega-3 consumption by pregnant and lactating women has the most beneficial effect on the development of the child’s brain.
Products containing Omega-3
It can be put in first place. However, not just fish, but fatty fish or bold (salmon, herring, mackerel, tuna, sardines, mackerel, etc.). It is fish oil that contains large amounts of Omega-3. Doctors believe that by consuming fish at least twice a week, you significantly reduce the risk of cardiovascular disease.
Preferably fresh fish, since when salting and smoking part useful acids is lost, but canned fish is another matter. If the fish is preserved in vegetable oil, then this is a guarantee that the beneficial fatty acids are completely intact (when canned in its own juice, some Omega-3 fats are lost). After eating a can of canned sardines in two days olive oil, you will replenish your body required quantity Omega-3.
Flax seeds
Today flaxseed oil is sold in stores, just add it to salads. Another option is to grind flax seed in a coffee grinder and add it to food as a seasoning or spice. On the positive side This method is that the ground seed contains not only Omega-3, but also fiber. Dose for 1 day - 1 tsp. ground seed.
Walnuts. You've probably heard that regular use for food walnuts improves mental performance? And all because walnut oil contains Omega-3. So, by eating 5-10 nuts a day, you provide yourself with Omega-3 for the day.
Give preference to it when dressing salads: it contains not only Omega-3, but also phytic acid (a strong antioxidant).
Rapeseed oil
Also an excellent option for salad dressing, a supplier of Omega-3 to our body.
Omega-3 is found in spinach, cauliflower and canola oil, melon, beans, bok choy and broccoli.
Balancing on the brink of health
Our body receives a large amount of Omega-6 fatty acids through food. These acids are found in vegetable oils, cereals, eggs and poultry, and margarine. Omega-6 ensures the health of our skin and lowers cholesterol levels, improves blood clotting. When there are too many Omega-6 fatty acids in our body, our blood becomes very thick and there is a risk of blood clots. Inflammatory processes begin. Only Omega-3 can correct this situation. Omega-6 is just as essential for the body as Omega-3, it’s just that the body must have the correct ratio of these fatty acids. Scientists believe that this ratio should be 4 to 1.
To achieve the right balance, you don't have to cut down on Omega-6 foods, just include Omega-3 foods in your diet. When using vegetable oil, give preference to olive, it has a positive effect on blood lipids.
Today there is no longer any doubt that cardiovascular diseases, obesity and diabetes are directly dependent on our diet. Omega-3 and healthy eating- have become synonymous today. Omega-3s are the very fatty acids we simply cannot live without. By replenishing their content in our body, we not only extend our life, but also raise its quality to a higher level.
Omega-3 fatty acids have... Among them: anti-inflammatory effect, risk reduction cardiovascular diseases, dementia and cancer, benefits for eye and kidney health, protection against muscle catabolism.
Below is a list of foods rich in omega-3, as well as a table comparing their omega-6 and omega-3 fatty acid content.
Fish and seafood, as well as dietary supplements derived from them, are the best sources of omega-3 fatty acids.
When it comes to fish, there is a very high probability of contamination with toxins, in particular mercury. The same applies to food additives common name "fish oil", the chemical purity of which is determined by the purity of the raw material, i.e. fish.
Any toxin released into water by humans during industrial activities and soluble in fat from high probability can be found in fish meat or omega-3 supplements.
The most the best views Fish as a source of omega-3 are those that feed on phytoplankton (algae) and do not live near the bottom. These are sardines, herring, mackerel, for example.
Levels of mercury, lead and other toxins tend to be elevated in the meat and fat of predatory fish., because contaminants tend to accumulate in the carcasses of those animals that are used to feed other animals (consumers of the 2nd and 3rd order according to the classification of school biology textbooks) 22,23.
Also there is a clear relationship between the depth of fish habitat and the level of mercury in its meat: the deeper, the more toxins. Fish species that live and feed near the bottom are most often scavengers 24,25.
Nutritional supplements Omega-3s can be contaminated with the same toxins as fish, but production technology makes a difference. Preference should always be given to additives made from non-predatory species of waterborne species (sardines, cod, shrimp, shellfish) and, of course, from algae.
In terms of contamination with mercury and other toxins, the best sources of omega-3 are those fish that live off the bottom (the closer to the surface, the better) and also feed on algae (they are not predators)
Mackerel opens the list of foods rich in omega-3 due to its popularity among Russians due to its relative cheapness. This is the case when cheap does not mean bad.
Mackerel is a small fatty fish very rich in beneficial nutrients.
Salmon is one of the healthiest foods on the planet. It is rich in high-quality protein, potassium, selenium and B vitamins 4.5.
There are two types of salmon: wild salmon, which is caught in natural conditions and farmed salmon (so-called “aquaculture”), which is raised on special farms.
The nutritional values of both types are slightly different, including their omega-3 and omega-6 content (see table below): Farmed salmon is significantly higher in omega-6 and fat.
In a word: stay away from aquaculture salmon, buy only wild salmon. Yes, this is not an easy task.
Cod liver not only contains large amounts of omega-3, but also vitamins D and A 6.
Just one teaspoon of cod liver oil covers the daily requirement of these three important nutrients several times.
However, you need to be careful: with its help It's easy to overdose on vitamin A, especially if you do not take into account its other sources.
Herring or "herring" is a medium-sized fatty fish that most of us know in its salted version. In addition to omega-3, it is rich in vitamin D, selenium and vitamin B12 29 .
Mollusks belong to one of the healthiest foods for human health.
In many countries, oysters are eaten raw as a delicacy.
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Sardines are a small oily fish, better known to us in canned form. They contain huge amount nutrients, almost the complete set a person needs.
100 g of sardines contain 200% of the daily value of vitamin B12 and 100% of the daily value of vitamin D and selenium 9 .
It is a good source of omega-3, but They contain quite a lot of omega-6 fatty acids(see table below).
Anchovies are small oily fish with a spicy, specific taste. They are sometimes stuffed with olives.
In addition to omega-3 fatty acids, they are rich in selenium and vitamin B3 (niacin), and some types are rich in calcium 10.
Fish roe is rich in vitamin B4 (choline) and contains very little omega-6 11 .
Algae oil is one of the few sources of highly potent forms of omega-3 DHA and EPA for vegetarians and vegans, not inferior in its own way beneficial properties fish oil supplements or just fatty fish.
Scientific studies show equal effectiveness and absorption of fish oil and algae-based omega-3 supplements 19 .
The best natural foods containing active forms of omega-3 (DHA and EPA) are fish and seafood: sardines, cod, salmon, fish roe, oysters, anchovies and seaweed
All plant foods provide a source of omega-3 in the form of ALA, which is inactive and must be converted within the body into the other two active forms EPA and DHA, which are directly responsible for the beneficial properties of omega-3.
The conversion process has very low efficiency, and therefore health benefits: only about 5% of ALA is converted; the remaining 95% is converted into energy or fat.
This is important to keep in mind and NOT rely on the popular flaxseed oil as your sole source of omega-3s.
Flax seeds and oil - one of the richest sources of omega-3 in ALA form. They are often recommended as a supplement to food to enrich it with omega-3.
In addition to omega-3 in the composition linseed oil quite a lot of vitamin E, magnesium and other trace elements. Compared to others plant products they have very good omega-6:omega-3 ratio 12,13 .
In addition to being high in omega-3 in the form of ALA, chia seeds rich in magnesium, calcium, phosphorus and protein 26.
100 g of chia seeds contain approximately 14 g protein.
Separate studies confirm that regularly eating chia seeds reduces the risk of chronic diseases. This is largely due to the content they contain. fatty acids omega-3, fiber and protein.
Walnuts are rich in copper, magnesium, and vitamin E. Their bitter-tasting skin, which is often removed to improve the taste, contains a lot of antioxidants.
65% of the mass of walnuts is healthy fats and they are loaded with omega-3 fatty acids in the form of ALA. Also in them plenty of omega-6, which shift the balance of omega-6:omega-3 out of balance better side(see table below).
Soybeans are one of the best sources high-quality vegetable protein.
In addition, they are rich in vitamin B2 (riboflavin), vitamin B9 (folate), vitamin K, magnesium and potassium 16 .
In soybeans relatively great content omega-3 as well as omega-6.
Let us remember that for health it is important that the ratio of omega-6 to omega-3 is close to unity (in practice, according to statistics, it is close to 15:1). An imbalance between omega-6 and -3 is a recognized factor in the development of many diseases.
Generally, soy is quite a controversial product. Its impressive beneficial properties are balanced by equally significant negative ones.
Thus, it and its derivative products contain isoflavones - a type of phytoestrogens, a plant analogue of the female sex hormone estrogen - which are often advertised as extremely beneficial substances for health, whereas.
Soy also contains phytic acid, digestive inhibitors that interfere with the absorption of minerals and protein.
Hemp seeds contain approximately 30% oil with a fairly large proportion of omega-3 fatty acids. In addition, they are rich in protein, magnesium, iron and zinc 20,21.
The best plant foods that contain high amounts of omega-3 are flaxseed oil and seeds, chia seeds, walnuts, soy and hemp seeds. Omega-3 is present in them in the inactive and therefore not very healthy form of ALA
| Product | Measure | Omega-3 content | Omega-6 content |
|---|---|---|---|
| Mackerel | 100 g | 5134 | 369 |
| Salmon (sea) | 100 g | 2585 | 220 |
| Salmon (farm) | 100 g | 2260 | 666 |
| Cod liver | 100 g | 19135 | 935 |
| Herring | 100 g | 1742 | 131 |
| Oysters | 100 g | 672 | 58 |
| Sardines | 100 g | 1480 | 3544 |
| Anchovies | 100 g | 2149 | 367 |
| Fish roe | 100 g | 6788 | 81 |
| Omega-3 Algae Supplements | 1 capsule | 400-500 mg | 0 |
| Flax seeds | 100 g | 64386 | 16684 |
| Linseed oil | 100 g | 53304 | 12701 |
| Chia seeds | 100 g | 17694 | 5832 |
| Walnut | 100 g | 9079 | 38091 |
| Soybeans | 100 g | 1443 | 10765 |
List natural products containing omega-3 fatty acids is quite extensive.
It is important to understand that not all omega-3s in foods are equally beneficial and effective. Typically, plant sources of omega-3 contain the ineffective inactive form of omega-3 ALA, and animal sources contain the active forms of omega-3 DHA and EPA, which provide health benefits.
A good alternative for vegans and vegetarians, or for those who do not like the taste of fish, are algae-based omega-3 supplements, which are as beneficial as fish oils and fatty fish.
Thus, “omega 3” is “linolenic”, and “omega 6” is “linoleic”.
Let's compare this with the table above, and indeed, flaxseed oil contains a lot of linolenic fatty acid, i.e. lots of omega 3.
But what do we see nearby? In butter and pork fat Omega 3 is only 5 times less!
How much omega 3 do you need per day? Total from 1 gram to 2.5 grams. Considering that a teaspoon holds 5 grams of oil, for coverage daily requirement Omega 3 is enough for one teaspoon of flaxseed oil.
In addition, omega 3 fatty acids are found in many foods: seeds, nuts, fish. And to satisfy your daily requirement you need to eat less than 100 grams of fish, for example. Thus, we understand that the light has not converged like a wedge on linseed oil.
Flaxseed oil would actually be beneficial if it weren't so harmful. The fact is that due to its low antioxidant content (unlike sunflower oil, which is rich in vitamin E), flaxseed oil oxidizes terribly quickly.
Different manufacturers give different figures, but the point is that even in the refrigerator, flaxseed oil can be stored for no longer than 2 weeks according to one information, 2 months according to another. If the oil was kept warm, for example in a store, then it is guaranteed to spoil. And the lead times from production, bottling and to sale are usually longer.
The vast majority of flaxseed oil that you see on the shelves is spoiled!
This is important. Let's look at why this is very harmful and how you can understand it.
What happens when flaxseed oil oxidizes/deteriorates? Let's go to Wikipedia again:
Flaxseed oil has important technical significance: quick-drying varnishes, drying oils, and liquid driers are made from it.
It is widely used for the production of natural linoleum and oil paints used in painting. Heat-treated linseed oil is used as the simplest natural drying oil.
Roughly speaking, when you consume spoiled oil, you are drinking varnish and drying oil. Would it even occur to you in your right mind to drink varnish “for the sake of your health”? There's no need for that.
UPDATE 2: found. Everything is not as rosy as we would like.
Unsaturated fatty acids omega-3, omega-6 and omega-9: benefits and harms, consumption rates, products containing them, proportions of fatty acids in the human diet.
Fatty acids are saturated and unsaturated. The second group includes polyunsaturated fats omega-3 and omega-6 and monounsaturated omega-9. Only 20 fatty acids are vital for humans, although there are about 70 of them in the body, and more than 200 in nature. The body itself can synthesize these substances, except for polyunsaturated fats, so they must be supplied daily with food.
Omega-3 and omega-6 (their complex is called vitamin F) were discovered in the first half of the 20th century. However, they attracted the attention of doctors only in the late 70s. Scientists from Denmark became interested in the excellent health and longevity of the Eskimos living in the coastal regions of Greenland. Numerous studies have revealed that low level the incidence of hypertension, thrombosis, atherosclerosis and other cardiovascular disorders in this ethnic group is directly related to regular consumption sea fish, rich in omega-3. These data were later confirmed by studying the blood composition of other northern peoples - residents of Japan, the Netherlands and coastal regions of other countries.
Benefits of Omega-3
Omega-3s include docosahexaenoic acid, eicosapentaenoic acid, and alpha-linolenic acid. These healthy fats protect our internal organs, prevent blood from thickening and joints from becoming inflamed; the strength of nails, velvety skin, beauty of hair, healthy blood vessels, visual acuity, and ability to bear children depend on them. Omega-3s are very strong antioxidants, they prevent early aging and cancer, and thanks to their ability to regulate fat metabolism, they help fight overweight. Among other things, omega-3s promote wound healing, which is why they are simply irreplaceable for ulcers and gastritis. Their use is a prevention of depression, Alzheimer's disease, and osteoporosis. Omega-3 is restored hormonal balance, regulate calcium levels in the body, improve performance immune system, help in the treatment of migraines, psoriasis, eczema, diabetes, bronchial asthma, arthrosis and other misfortunes. They are able to cope emotional disorders, syndrome chronic fatigue, headaches and menstrual pain, suppress allergic reactions. Omega-3s are of great value for pregnant women: with a lack of these fats, the brain and retina of a growing fetus cannot form normally.
Sources of Omega-3
Omega-3 is found in the following foods:
About 1-2% of daily calories should come from omega-3 fats, which is approximately 1-2 g per day for adults: up to 2 g for men and up to 1.6 g for women. Daily norm contained in 70 g of salmon, 100-120 g of canned sardines or tuna, 25 ml of rapeseed oil, a handful of raw nuts, 1 teaspoon of flax seeds. For unhealthy people, these standards may change; they depend on the nature and severity of the existing disease.
It should be noted that vegetable fats(compared to seafood) is richer in omega-3 ratio: if there are only 3.5% in tuna, then in soybean oil it is approximately 55%, and in flaxseed oil it is as much as 70%.
Omega-3 excess and deficiency
With a lack of omega-3, a person develops acne, dandruff, and the skin begins to peel. A lack of fatty acids can be accompanied by depression, memory impairment, joint pain, constant constipation, diseases of the mammary glands, joints, liver, cardiovascular disorders, and acute deficiency can lead to the development of schizophrenia.
Excess omega-3 is harmful to the body, as is a lack of these fats. It can cause hypotension, irritability, increased anxiety, lethargy, weakness, weak muscle tone, malfunction of the pancreas, increased bleeding of wounds.
Benefits of Omega-6
Omega-6 polyunsaturated fats include linoleic, arachidonic and gamma-linolenic acids. Doctors consider the latter very valuable and healing substance. When consumed in sufficient quantities, gamma-linolenic acid can reduce negative manifestations PMS, maintain skin elasticity, healthy hair and strong nails, prevent and help treat ailments such as diabetes mellitus, multiple sclerosis, arthritis, atherosclerosis, skin diseases.
Sources of Omega-6
Omega-6 is found in the following foods:
However, it is important to understand: in order for the body to have enough of these fats, you do not need to consume more sunflower oil or eat a lot of lard - we already consume enough of them. 3-4 pieces lard per week will only be beneficial, since this product contains substances that are not found anywhere else. As for oil, the main thing is not the quantity, but the quality of this product. You need to use cold-pressed oil - season salads and other dishes with it. The only thing every housewife needs to know is that you can’t cook food with unrefined oil, especially fried foods, it is better to use refined vegetable or melted butter.
The recommended intake of omega-6 for adults is 8-10 g per day (approximately 5-8% of the daily calorie intake).
Omega-6 excess and deficiency
Abuse of omega-6 fats leads to weakened immunity, hypertension and other cardiovascular disorders, the development of inflammatory processes and even oncology. A clear example of this is the residents of the United States, who consume a lot of foods with excess omega-6 content - processed foods, fast food, fatty meats.
Omega-6 deficiency can result in consequences such as hair loss, infertility, nervous diseases, poor liver function, eczema, growth retardation.
Benefits of Omega-9
Omega-9 unsaturated fats include oleic acid. It prevents the accumulation of cholesterol in the blood, helps maintain a healthy weight, strengthens protective functions the body, is necessary for vascular health, hormone synthesis, normal metabolism and many other processes that ensure our health and longevity. Consumption of foods rich in omega-9 is a prevention of thrombosis, cancer, and diabetes. American scientists have proven that hemp oil, which is one of the most valuable sources of oleic acid, effectively fights cancer cells.
Sources of Omega-9
Oleic acid is found in the following foods:
To compensate for the lack of oleic acid in the body, it is enough to eat a handful of any nuts every day, as long as they are soaked and raw.
Omega-9 excess and deficiency
If the body does not have enough oleic acid, a person’s mucous membranes dry out, the digestion process is disrupted, memory deteriorates, nails peel, skin dries, joints hurt, arthrosis and arthritis develop, and increased blood pressure increases. blood pressure, weakness, fatigue, depression appear, depression develops, and susceptibility to infections and colds increases due to decreased immunity. But like any healthy products omega-9 should not be overused.
For full health we need to consume everything natural fats- and animal plant origin. But not only their quality is important (extra virgin oil, not refined, fresh sea fish, not frozen, smoked, fried, and grown on farms, raw and soaked nuts, not fried), but also their correct ratio .
In the foods we are used to eating - sunflower oil, pork, butter, etc., omega-6 predominates. For healthy person the proportion between omega-6 and omega-3 should be 5:1 (less omega-3), for sick people - 2:1, but today it sometimes reaches 30:1. If the balance is disturbed, omega-6, which is present in excess in the body, instead of protecting health, begins to destroy it. The solution is simple: add a spoonful of flaxseed or some other rich omega-3 oil to your daily menu, eat a handful of walnuts and treat yourself to a portion of seafood at least once a week. An excellent helper in solving this problem is fish oil, but before consuming it, it is recommended to consult a doctor.
Adequate intake of healthy fats optimal balance in the body is an essential condition for good health. Omega-3, omega-6 and omega-9 fatty acids protect us from dangerous diseases And bad mood, give us energy, help us stay young and beautiful, which is why they are so important and necessary for every person.
Omega-3 fatty acids are also called polyunsaturated fatty acids. These substances cannot be replaced by anything else. They cannot be independently synthesized by the body, so their supply must be replenished from the outside. Omega-3 is several independent substances with their own structure and effect on the body.
Scientists know ten fatty acids. Of these, only four are particularly important:
They are found in products of plant and animal origin.
The main product containing these acids is fish. However, when frying, the acid structure is destroyed, so to replenish the supply of Omega-3 in the body, it is better to eat lightly salted fish. What’s interesting is that you don’t need to choose exquisite varieties of fish, such as trout, cod, halibut - ordinary herring is enough.
Most of all Omega-3 is in mackerel. Behind it comes herring, then salmon, tuna, cod, halibut. Seafood can also boast of the presence of fatty acids of this type. Especially shrimp.
One hundred grams of fish per day is enough to replenish the body daily norm. Eating fish twice a week will improve your well-being and improve your body's health.
Omega-3 acids are found in slightly smaller amounts, but are found in livestock meat, eggs and vegetable oil.
Another source of Omega-3 are:
A person needs about two and a half grams of Omega-3 per day. It is better if they are made from sea fish. There are more of them. Farm-raised fish cannot boast of a rich acid composition. Omega-3 content in fish decreases when fried. So, it is better to choose more gentle cooking methods.
You can also replenish your supply by eating 5-10 walnuts per day. Or add one teaspoon of flaxseed to your food. Accustom yourself to eating vegetable oil - and your problem with Omega-3 will disappear by itself.
About 25% of the acid composition is lost when it enters the body. For this reason, manufacturers produce fish oil in capsules. They begin to dissolve only once they are in the intestines.
Fatty acids are essential for women postpartum period. They will help cope with depression. Elderly people will have their mental abilities enhanced.
People with stomach and intestinal diseases should use with caution fatty foods. It can harm the body, even cause internal bleeding.
Healthy people simply cannot overdo the consumption of these acids these days. Large quantity We don’t have fish, we don’t have seafood, and all other food products don’t have that much Omega-3.
If, after all, you overate Omega-3, then you are at risk of blood incoagulability, bleeding and low blood pressure. A shallow cut can be a real problem.
Omega-3 fatty acids are destroyed by exposure to sunlight, oxygen and high temperatures. Therefore, products containing them are stored in a closed container in a cool place. And frying them is not recommended at all.
The role of fats for the body is difficult to overestimate. They serve as protection for everyone internal organs and prevent them from hypothermia. Participate in the renewal of skin cells. This alone is enough to understand the importance of these components.
