What foods contain omega-3s? What is their fundamental difference?
Omega-3s are "essential" fatty acids because the body is unable to produce them on its own. Therefore, we must rely on omega-3 foods in our diet to supply these extremely beneficial compounds.
Omega-3 Difference
Actually there are three different types"omega-3": ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Preferred sources are DHA and EPA, species found in seafood sources such as salmon andsardines. ALA, on the other hand, is found in some plant foods, including certain nuts and seeds, as well as high-quality meats such as beef.
Omega-3 Foods Are Extremely Important For Your Health, Find Out WHY
When it comes to getting enough omega 3s in your diet, I recommend eating plenty of omega 3 foods. In case of their insufficiency in the diet, supplement with drugs. You need to make sure you get at least 1,000 milligrams of EPA/DHA per day and about 4,000 milligrams of total omega-3s (combined ALA/EPA/DHA).
The human body is able to some extent convert ALA into usable DHA and EPA. However, this is not as effective as getting DHA and EPA directly from food sources. This is one of the reasons why nutrition experts recommend eating fish fish several times a week. Many types of seafood naturally have high content DHA and EPA.
While EPA and DHA are the preferred sources of omega-3s, all types are healthy and encouraged, so add nuts and seeds to your breakfast or fish for dinner. Even after extensive research, it's not entirely clear how well ALA converts into EPA and DHA or if it has benefits on its own, but health authorities like Harvard medical school, still consider all sources of omega-3s to be crucial in the diet.
Impact of omega-3 diets across countries on health
Historically, we have seen that populations that consume the most omega-3 foods, such as people in Okinawa, Japan, live longer and healthier than people who eat a standard diet with low content omega 3. In fact, the typical Okinawan diet of plenty of fish, seaweed, and other fresh foods has about eight times the omega-3s you'd find in a standard diet. American diet which is probably one of the reasons this population is considered to be one of the healthiest in human history.
Other populations that are high in omega-3 foods include those living in the Mediterranean region, including the Spanish, Italian, Greek, Turkish, and French populations. Researchers have even found that while the typical Mediterranean diet is characterized by high levels of total fat and some cardiovascular risks, people in these areas suffer far fewer cases of heart disease on average than Americans, possibly due to heart-healthy omega-3 foods. that regularly appear in their food. (http://www.ncbi.nlm.nih.gov/pubmed/21450116)
Foods fortified with omega-3
While omega-3s are now artificially added to several types of processed foods — peanut butter, baby food, cereals, and some protein powders, for example — it's still best to get your omega-3s from whole, real food sources, especially wild seafood.
While not always perfect natural springs omega-3s, here are some of the many foods you can find that now contain omega-3s to some extent thanks to fortification with these fatty acids: pasteurized dairy products, fruit juices, regular (not non-organic or cell-free) eggs, margarine, soy milk and yogurt, bread, flour, weight loss drinks and many types baby food(because research suggests that omega 3s allow babies' brains to develop properly).
Omega 3 sources
The sources of EPA and DHA in fortified foods usually come from microalgae. They naturally add a fishy flavor to foods, so these processed food products must be subjected to extensive chemical cleansing preparations to mask taste and odor. This likely reduces or alters the content of fatty acids and antioxidants in foods, making them inferior to unchanged natural sources nutrition.
Also, sometimes omega-3s are now added to animal feed to get higher levels in dairy, meat and poultry. As food manufacturers know that knowledge of the benefits of omega-3s is growing, we will likely continue to see more and more processed omega-3 foods in the coming years.
Benefits of Natural Omega-3 Foods
Many studies show that omega-3 fatty acids help support the following: (link)
- Cardiovascular health (decreased blood pressure, cholesterol, plaque buildup in the arteries and the chance of a heart attack or stroke)
- Stabilization of blood sugar levels (prevention of diabetes)
- Reducing muscle, bone and joint pain by reducing inflammation
- Help maintain cholesterol balance
- Improving Mood and Preventing Depression
- Strengthening the mind and helping with concentration and learning
- Immunity Boost
- Treating digestive disorders such as ulcerative colitis
- Reducing the risk of cancer and preventing the recurrence of cancer
- Improvement appearance especially for skin health
Omega-3 in which foods to get with nutrition
There is currently no standard recommendation for the amount of omega 3s we need each day, so suggestions range from 500 milligrams to 1,000 milligrams per day depending on what you're asking about. How easy is it to get these recommended amounts? To give you an idea, one can of tuna and one small serving of salmon with wild salmon contains over 500 milligrams of omega-3s.
The omega-3 fatty acids found in seafood are derived from phytoplankton. Phytoplankton are small plant unicellular organisms that are a food source for many aquatic organisms. Omega-3 fatty acids are found throughout the aquatic food chain. All fish and shellfish used for human nutrition are sources of omega-3 fatty acids. The amount of total fat and omega-3 fatty acids found in different types fish and shellfish, may vary depending on a number of factors, including the diet of each species, the season and location of the catch, the age and physiological status of the human body and reproductive cycles.
In most cases, the amount of omega-3 fatty acids is related to the total fat content of a given type. Dark red meat fish such as herring, salmon, mackerel and generally have a higher total fat content than leaner whiter meat fish species such as cod, flounder and pollock. Since a significant portion of this fat is omega-3 fatty acids, darker, fatty fish also have highest level omega 3. The following table contains the omega-3 fatty acid content of some of the most commonly eaten fish and shellfish in the United States.
Health authorities suggest an EPA+DHA intake of at least 250-500mg per day. The American Heart Association recommends 1,000 mg of EPA + DHA per day for patients with coronary artery disease. For healthy people two steps are required oily fish in Week. The 2010 dietary guidelines also advise eating a variety of seafood twice a week. 250 grams net weight or more will offer 250 mg of omega 3 fats per day for optimal health.
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Today we will talk about fatty acids. More specifically, about one - Omega-3. This acid is now practically known to everyone. For those who do not like to read, you can watch the video at the very bottom of the article and leave your opinion.
It belongs to the polyunsaturated fatty acids. So school curriculum We know that our body needs fats, proteins and carbohydrates. Each of these components plays an important role.
By the way! Do you use natural vitamins or capsules to get Omega 3? Or give more preference to products containing this acid. Write your opinion below...
Fats, which include fatty acids, give our body the necessary energy, and are also a necessary component of cell membranes, without which they are destroyed.
The role of fatty acids for our body is undeniable. Since most of them are not produced by our body, we must receive them, let's say from the outside.
And how to do it right?
To do this, you need to know and imagine what these same fatty acids are, and in what products they are contained, in order to choose them correctly and competently. And most importantly, how to use these products, how to cook them, so that beneficial features acids remained and were accepted by our body.
Let's take it all in order...
Table of products containing Omega 3
What are fatty acids
There are three types of fatty acids: saturated, monounsaturated and polyunsaturated.
in saturated fatty acids all hydrogen atoms are present. At room temperature, they remain solid. They are obtained from animal fats (poultry meat), milk fats (butter, cheese), as well as tropical fatty acids obtained from palm and coconut oils.
in monounsaturated fatty acids one hydrogen atom is missing (hence the name - mono). Products containing such acids become liquid at room temperature. Foods containing monounsaturated acids are: hazelnuts and their oil, canola oil, olive oil and olives, avocados, pecans and macadamia nuts, almonds and pistachios.
Polyunsaturated acids are characterized by low hydrogen content and the presence of several carbon double bonds.
These acids are found in fatty marine fish and fish oil, seafood, oil black currant, borage and primrose. Just like monounsaturated acids, they remain liquid at room temperature. There are two types of polyunsaturated acids Mega-3 and Omega-6.
Omega-3s are canola, linseed and soybean oils, walnuts, flax-seed, seafood and fish, soy products, leafy and dark green vegetables, wheat germ.
Omega-6 is an oil walnuts, walnuts themselves, soybean, corn, sunflower and safflower oils, pumpkin seeds, sesame, sunflower, poppy seeds, wheat germ.
Among the group of Omega-3 polyunsaturated fatty acids, three are the most important for the human body. These are alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid.
About the benefits and properties of Omega-3
Omega-3 began to be studied in more detail in the 70s of the last century. Studying consumption different products different groups population found, for example, that the indigenous people of Greenland, living almost on oily fish, never suffered from cardiovascular diseases and they had absolutely no atherosclerotic lesions.
In addition, these acids also synthesize substances necessary for our body, such as prostaglandins. Prostaglandins are a kind of hormones that regulate blood pressure body and body temperature. They also support the sensitivity of nerve fibers, help in muscle contraction.
According to studies, the consumption of Omega-3 (attention!) by pregnant and lactating mothers has the most beneficial effect on the brain of a child. And if this acid is consumed little, then the child may develop various neurological diseases.
Many, especially in adolescence, are faced with the phenomenon of acne and blackheads. This hormonal imbalance, and this is due precisely to the lack of Omega-3. In this case, not only the skin suffers, but also the nails and hair.
What are the other health benefits of omega-3s?
Improvement thought processes, boosting immunity, removing inflammatory processes joints, treatment of the syndrome chronic fatigue, emotional disorders and depression.
What causes the lack of this acid in our body. First of all, it is dry skin and itching, brittle nails and hair. Also, symptoms of a lack of omega-3 fatty acids can be muscle and tendon pain, constipation and frequent colds.
One of the main properties of Omega-3 is its antioxidant properties. This is a warning related feature oncological diseases. In addition, this acid also helps with eczema, allergies and asthma.
You can add to this list diabetes and psoriasis, as well as prostate and breast cancer.
Whatever all medicinal properties Omega-3 fatty acids were more visual, I will list them:
- heart problems: heart attack or stroke, ischemic disease hearts.
Vascular diseases: atherosclerosis, multiple sclerosis.
- diabetes mellitus and pancreatic diseases.
- allergic manifestations, psoriasis, eczema, ichthyosis.
- problems with veins: thrombophlebitis, varicose veins, high blood clotting, thrombosis.
- joint problems: rheumatism, arthritis, arthrosis and pathological changes in the joints.
- various pains: migraine, headache and pain during menstruation.
- trachea and bronchi: bronchial asthma, diseases of the vocal cords.
- obesity: used in weight loss programs.
- diseases of the skin and hair
What products contain (table)
The main product containing this acid is fish fat, oily sea fish. The use of these products can almost completely relieve both depression and cardiovascular disease.
If you are suffering severe forms depression, insomnia and frequent emotional disorders, this means that you have little docosahexaenoic acid in your blood.
For example, the cerebral cortex normally contains 60% of this acid.
In addition, there are special bio active additives which will help maintain an optimal balance of fatty acids in the body.
As for sea fish, it is very important point here is the fact that the fish must be exactly marine, that is, caught in the sea, and not grown on a fish farm. Can someone tell me what is the difference? And the difference is in nutrition. Marine fish, unlike farm fish, feed on algae, where this acid is contained.
Fish as a source of fatty acid is best consumed in lightly salted form. Why, ask? The fact is that during heat treatment and frying, fatty acids are destroyed and there will be no point in eating such fish. However, again, slightly salted fish is contraindicated for hypertensive patients and those suffering from different forms heart and kidney failure.
So, which fish and how much contains omega-3 acid:
- mackerel: up to 50 g per 1 kg of weight
- herring: up to 30 g per 1 kg of weight
- salmon: up to 14 g per 1 kg of weight
Little of it is found in fish such as tuna, trout and halibut. Quite a lot of it is also found in shrimp. Normally, the consumption of fish products should be 100-200 g per day.
Where else can you find omega-3s?
Note! If the cow ate mainly fresh grass, then there will be plenty of it in beef. There is also quite a lot of it in a chicken egg. True, the eggs of those hens that ate natural feed contains almost 20 times more omega-3 fatty acids than the eggs of chickens that lived in the cages of a poultry farm.
Also, there are a lot of fatty acids in plant foods. Let's look at the table below, which contains the most:
So if you are a vegetarian, don't worry. You will also find enough sources of the acid your body needs.
Most of all Omega-3 is found in cauliflower, white and Brussels sprouts, in broccoli and zucchini, lettuce, as well as in soybean curd. And if you will still richly flavor all this with linseed oil, then a rich diet of fatty acids is provided to you.
As you can see, the benefits of using omega-3 fatty acids in the diet are undeniable.
Now, unfortunately, is the time when you need to take care of your health. It is necessary to choose the right not only products, but also the nutrition procedure itself. Gone are the days when people used only natural products and nothing else.
Now we buy a lot of chemicals. If you want to be healthy yourself and raise your children to be healthy as well, then you just need to take care of a balanced and proper diet.
Did you like the article, and did you find it useful for yourself. Share with me how often you use these products in your diet? Or maybe you use natural vitamins or capsules to get Omega 3? Write your opinion below... It is very important. Thank you in advance!
In violation of concentration, the manifestation of chronic depressive states, deterioration of the condition of the skin, hair and nails, one can raise the question of a deficiency in the body of omega-3. Polyunsaturated fatty acids are the main building material for cells different levels. The lack of omega-3 negatively affects not only general well-being but also on mental and reproductive abilities. That is why it is important to know which foods contain omega-3s.
Polyunsaturated fatty acids are the main building material for cells of various levels.
Omega-3 in animal products
The source of saturation of the body with omega-3 PUFAs are most of all animal products and plant origin. Most fatty acids are found in marine fish. At the same time, it should be borne in mind that a high content of omega-3 is typical only for fish caught directly in the sea, growing in the natural environment.
It is important to remember that omega-3 is a complex of alpha-linoleic (ALA), docosahexaenoic (DHA) and eicosapentaenoic (EPA) acids. Table 1 shows the content of omega acids in seafood.
Omega 3 in fish
Table 1. PUFA content per 100 g of product
In addition to fish and seafood, omega-3 is found in chicken eggs. The best way to consume a raw egg or boiled soft-boiled. But here, too, the content of omega-3 is typical only for the eggs of a village bird. Eggs from a poultry farm do not have useful value for our body.
Omega-3 is found in chicken eggs
Omega-3 in plant products
Moreover, in terms of the content of fatty acids, flax seeds are superior in their usefulness to animal products.
Flax seeds, as a source of omega-3, are used in the treatment of organ diseases. respiratory system and gastrointestinal disorders. Also, flax seed is introduced into the diet for oncological diseases of the mammary glands, arthritis, and diabetes.
The richest in omega-3 flax seeds
In addition, sunflower, corn, rapeseed and olive oil. Vegetarians can include polyunsaturated fats from almonds, walnuts, spinach, avocados, radishes, cauliflower and Brussels sprouts. However, plant products contain only alpha-linoleic fats in their composition, while the more valuable DG and EPA acids must be replenished through the intake of dietary supplements. Omega 3 in gelatin capsules for vegetarians, it will compensate for the deficiency of fatty acids DG and EPO type.
The content of omega 3 in plant foods is shown in Table 2.
Table 2. The content of Omega-3 in plant foods per 100 g.
Proper nutrition with omega 3
Products that have undergone minimal processing contain many useful substances. The least heat treatment guarantees the greatest preservation of trace elements. The omega-3 content requires proper consumption.
Rapeseed oil contains omega 3
- Varieties vegetable oil consumed as a dressing for salads. It is best to use rapeseed or linseed oil. In their absence, preference should be given to olive. When used to fry foods, fatty acids are destroyed. Store oil in a dark place without access to sunlight.
- Flax seeds are added to salads or seasoned with ready-made fish or meat dishes. It is also recommended to use 1 tbsp. seeds on an empty stomach to make up for the deficiency of omega acids and improve the functioning of the gastrointestinal tract.
- The fish is bought fresh, not thermally frozen. Lightly salted or boiled fish is most useful.
- For cooking, gentle heat treatment modes are used. Deep frying deprives the original product of all useful substances.
To replenish omega-3 reserves, it is enough to consume foods fortified with PUFAs. To do this, enter into the diet:
- rapeseed oil - 1 tbsp;
- flax seed - 1 tbsp;
- walnut - 8 pcs;
- slightly salted salmon - 90 g;
- canned sardine - 100 g;
- canned tuna - 140 g.
Walnut contains omega 3
Organization of quality and healthy eating can saturate the body required dose polyunsaturated fatty acids. Mediterranean diet, which is based on omega-containing foods that make the skin more toned and elastic. PUFAs will give a charge of vivacity and energy, which is necessary for strength and cardio training.
Being healthy is simple, because nature has given everything that is needed for our body, you just have to optimize the diet and include rich in vitamins and minerals. healthy fats products.
Deficiency of polyunsaturated omega-3 fatty acids Negative influence on the well-being of adults and children. More frequent relapses chronic diseases, mental and physical performance decreases, pathologies of the musculoskeletal system become aggravated. Not in all cases, neuropathologists and gastroenterologists recommend taking dietary supplements. The doctor will tell you which foods contain Omega-3 in the quantities that are necessary to replenish the supply of polyunsaturated fatty acids. Eliminate and prevent health problems will help the introduction of vegetable oils into the diet, fatty varieties fish, healthy vegetables.
The main source of useful Omega-3 for humans is fatty fish, seaweed and seafood
The right choice of healthy products
So that the use of fish, oil and vegetables is not ineffective, you should choose the right products. The highest concentration of omega-3s and fat-soluble vitamins is found in unrefined vegetable oils that have not been refined in any way. Also, scientists have long proved that in fish grown in a nursery on artificial feed, there are practically no useful polyunsaturated acids and fat-soluble vitamins. The source of Omega-3 will be only mackerel or salmon caught in cold ocean waters.
When choosing seafood, you should give preference to those that are packaged directly at the fishing enterprises, and also take into account when buying that foods rich in Omega-3 cannot be fried, smoked, cooked in batter.
Warning: In chicken and quail eggs, beef, pork, the concentration of polyunsaturated acids will be extremely low if the diet of birds and animals used artificial feed, and were not free-range.
Of great importance when choosing food is the type of Omega-3 included in them. chemical composition. For proper functioning of cardio-vascular system and the musculoskeletal system, such polyunsaturated acids are needed:
- Eicosapentaenoic. Biologically active substance found in fatty fish, completely absorbed in thin department intestines;
- Linolenic. The fatty acid is present only in vegetable oils, nuts, seeds, fruits, in the human body it is transformed into docosahexaenoic and eicosapentaenoic Omega-3 fatty acids;
- Docosahexaenoic. The organic compound is part of shellfish, kelp, oily fish, it is broken down and adsorbed in the intestine.
To maintain the maximum concentration of fatty acids in products containing Omega-3, they should not be subjected to heat treatment. The use of olive or linseed oil for frying is completely unacceptable. To replenish Omega-3 reserves in the body, you need to fill them with vegetable salads or simply eat with a piece of black dried bread. This also applies to cashews, peanuts, hazelnuts. If you add them to the dough for baking, then the output will be a product completely devoid of any useful properties. It is better to eat nuts as a separate dish with green tea or sprinkle them with creamy ice cream.
Tip: Lightly salted herring, mackerel, salmon are the most useful. If heat treatment is necessary, the most gentle methods should be chosen. You can steam the fish or simmer it in a little water.
What foods are high in omega-3 fatty acids
Polyunsaturated fatty acids are included in the chemical composition of cereals, fruits, vegetables. But in many of them, the concentration of omega-3 is so low that even with the use of a significant amount of these useful products the resulting imbalance cannot be corrected. But the inclusion of marine fish, shellfish, vegetable oils and seeds in the diet will make it possible to replenish the supply of not only polyunsaturated acids, but also the most important fat-soluble vitamins for the human body: retinol, tocopherol, ergocalciferol. The content of Omega-3 in products can vary significantly depending on the factory or country of origin.
This is interesting: Doctors have established a relationship between the absorption of Omega-3s and their sources. Useful substances received in gastrointestinal tract with food, are much better broken down and adsorbed than polyunsaturated fatty acids from dietary supplements.
Plants
No one herbal product does not contain as many polyunsaturated fatty acids as omega-3s in flaxseed oil - 12mg per 100g natural product. Almost the same amount of useful substances is included in the composition of black and white flax seeds. This variety of vegetable oil does not have any specific taste and smell, so it is ideal for dressing viscous cereals, side dishes, vegetable salads and even thick soups.
Recommendation: When buying a natural product, you need to pay attention to the date of its packaging. Flaxseed unrefined oil has a short shelf life due to the high concentration of bioactive compounds. During storage, they can oxidize and gradually break down, changing the color of the product, giving it a rancid odor.
Flax seeds have their own delicate aroma and pleasant nutty taste. Do not put them in baking, grind to a powder, as some recipes advise. traditional medicine. Whole flax fruits are most useful in salads made from tomatoes, cucumbers, fleshy red bell peppers, and parsley. After cutting vegetables, they should be generously seasoned with seeds. The omega-3 content of flaxseed oil is higher when it is cold-pressed. High concentration polyunsaturated fatty acids are present in such fruits, vegetables and greens:
- avocado;
- asparagus;
- oats, wheat;
- leaf parsley;
- Dill.
To saturate the body of an adult or child with Omega-3, doctors recommend including legumes in their diet - soy, beans, chickpeas, peas, lentils. Walnuts, peanuts, almonds are champions in the content of useful fatty acids. Most a large number of Omega-3 is found in olive, sesame, corn unrefined oil. The foods that contain the most Omega-3 are presented in the table:
Seafood
Most polyunsaturated fatty acids are found in the liver and muscle tissue sea fish. It is from them that useful fish oil is produced in the form of a thick liquid or capsules. The representatives of the water world themselves receive Omega-3 from ocean algae (fucus, kelp), which serve as food for them. An excellent prevention of strokes, heart attacks, thrombophlebitis and atherosclerosis will be the use of such varieties of fish 2-3 times a week:
- mackerel;
- salmon
- halibut;
- trout;
- pink salmon.
When buying lightly salted fish, it should be borne in mind that the food product can provoke an increase in blood pressure. Therefore, it is better for hypertensive patients to purchase fresh mackerel or pink salmon for steaming along with vegetables. Sources of Omega-3 for local residents walruses, seals and seals serve. IN industrial scale These rather rare marine animals are not harvested.
During the breakdown and absorption of fatty fish, the human gastrointestinal tract is subjected to excessive stress. Such foods cannot be used as a source of polyunsaturated fatty acids for people with pancreatitis, gastritis, cholecystitis. In this case, you need to include seafood in your diet:
- shrimps;
- squids;
- scallops.
Enough to consume during the day 100 g of these delicious food to provide a daily supply of Omega-3s, easily digestible proteins and fat soluble vitamins.
Warning: During pregnancy and lactation, it is better for women to choose vegetables, fruits, nuts and fresh herbs as sources of polyunsaturated fatty acids. Seafood is a highly allergenic food, so it should be included in the diet only after consulting a gynecologist or pediatrician.
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