The highest content of omega 3. Omega fatty acids in food. Green mussel oil

31.10.2019

Content:

What are omega-3 fats and how do they affect the body. What are the sources of fatty acids and what is the danger of their deficiency and excess.

Omega-3 - polyunsaturated fatty acids. They belong to the category of irreplaceable elements and come only with food. Omega-3 fatty acids are roughly divided into three categories:

eicosapentaenoic acid;
docosahexaenoic acid;
alpha linoleic acid.

Each of these acids has symbols - EPA, DHA and ALA, respectively. ALA is plant-based and found in hemp, flax seeds, and leafy vegetables. DHA and EPA are acids of animal origin. Sources of Omega-3 fatty acids are fish, salmon, sardine, tuna.

Omega 3 - indispensable substance, which has a multifaceted effect on the body, taking part in metabolic processes, normalizing the work of many organs and systems. But where are omega-3 fatty acids found in the greatest amount? What effect do they have on the body and what is the risk of deficiency and excess of the substance?

Benefit

When evaluating the biological role of ALA, DHA and EPA, it is worth highlighting next action on the body:

Acceleration of metabolic processes.
Help in the construction of the nervous and endocrine systems.
Participation in the formation of cell membranes.
Protection against inflammatory processes and prevention of their development.
Replenishment of the energy deficit required for the full functioning of vital organs.
Reduce pressure and keep it at a safe level.
Protecting the skin and reducing the risk of developing skin diseases.
Anti-inflammatory and antioxidant action.
Improving the condition of the hair, reducing their fragility, eliminating their loss.
Removal of excess cholesterol from the body.
Improve visual acuity, reduce the risk of developing eye diseases.
Protecting the heart and reducing the risk of developing cardiovascular disease.
Improving the condition of the skin, giving it firmness and elasticity.
Normalization of blood sugar levels.
Eliminate the risk of developing joint diseases and relieve symptoms.
Help in the fight against chronic fatigue, increase endurance, increase efficiency. Foods with omega-3 fatty acids in the diet increase exercise tolerance.
Prevention of disorders in the work of the central nervous system: excludes disorders and frequent mood swings.
Increased production of certain hormones.
Increased mental activity.
Help with fetal development.

daily requirement

To cover the daily requirement, the body must receive 1-2.5 grams of the substance per day. Much depends on age and health. Doctors recommend increasing the dosage if you have the following problems:

hypertension;
depression;
atherosclerosis;
lack of hormones;
oncological diseases;
Alzheimer's disease;
problems of the cardiovascular system;
brain diseases.

Also, the body's need for Omega-3 increases in the cold season, when more energy is spent on the course of all processes. It is easier to get the required portion from fish - just take it 3-4 times a week.

Digestibility and principles of cooking

To ensure optimal absorption of fatty acids, enzymes must be supplied to the body to ensure the effective use of SFAs. The group of required components in infancy comes with breast milk. In an adult, vital enzymes are produced in sufficient quantities. Foods rich in omega-3 enter the stomach, are digested, and the acid is absorbed in the upper intestine.

When forming a diet, it is worth considering the following:

In the process of eating 22-25 percent NLC is lost. For this reason, pharmaceutical manufacturers produce fish oil in capsule form. This ensures that the substance dissolves only in the upper part of the intestine. Thanks to the capsule, 100% absorption is ensured.
For better digestibility, it is recommended to follow a number of rules for storing and preparing food. PUFAs are afraid of heat, light and oxygen. That's why it's worth knowing which foods contain omega-3s and storing them in the refrigerator and airtight container. In the process of deep-frying, the useful qualities of the products are destroyed. To preserve important substances, cooking should be done in a gentle manner.
After entering the body, EFA interacts with vitamin D. A combination of Omega-3 and retinol or Omega-6 is considered useful. Also, digestibility improves when combined with protein foods.

Sources of Omega-3 Fatty Acids

Everyone should know what omega-3 fatty acids contain. Thanks to this, it is possible to form the right diet and avoid a deficiency of a useful element. The largest amount of essential fatty acids is found in fish and seafood.. In this case, we are talking about fish that has a “marine origin”. If it is grown on a farm, then the content of useful acid is minimal. This is explained by the special diet of marine life. Fish, rich in Omega-3 fatty acids, quickly covers the body's deficiency in a vital element and eliminates the problems that will be discussed below.

EFAs are also found in plant foods. Most acid in walnuts, flax seeds, oats, wheat germ and greens. To saturate the diet with a useful substance, you should know the following things - the features of cooking with Omega-3, which foods contain it. A table to help is given below:

In addition to those listed above, it is worth highlighting other sources of Omega-3 (g / 100 grams of product):

fish fat - 99,8;
flax seeds (oil) 55;
camelina oil - 37;
Cod liver - 15;
walnuts - 7;
caviar (black and red) - 6,9;
dried beans - 1,8;
avocado oil - 0,94;
dry beans - 0,7;
lentils - 0,09;
hazelnut - 0,07.

To get the most benefit from these foods, they should be taken raw or pickled. Stewing, boiling, frying, baking lead to a decrease in nutritional value. If we consider where Omega-3 fatty acids are found, it is worth noting canned fish that do not lose their qualities. The advantage of the product is the presence of vegetable oils that keep the SFA intact.

What is the danger of deficiency and excess?

With improper formation of the diet (vegetarianism, diets, starvation) or the presence of problems with the gastrointestinal tract high risk of EFA deficiency. The easiest way to recognize a shortage is by the following symptoms:

pain in muscles, tendons and joints;
dandruff;
feeling of thirst;
increased fatigue of the body, decreased performance;
hair problems (brittleness and loss);
the appearance of a rash on the skin, peeling, drying;
apathetic and depressive states;
deterioration of the condition of the nail plates, a decrease in their density;
problems with the stool, which manifest themselves in the form of constipation;
failures in the processes of wound healing;
gradual increase in blood pressure;
weakening of the immune system, increased risk of colds and viral diseases;
deterioration of memory and attention, excessive absent-mindedness;
decreased vision;
delay in the processes of mental development and growth;
slow down recovery processes.

If you do not know which foods contain Omega-3 fatty acids, and do not saturate your diet with them, then the appearance of the described symptoms is a reality. In addition, a deficiency of useful elements for a long time leads to the development of problems with the central nervous system, neuropsychiatric diseases.

An excess of the substance in question is a rare occurrence., which is often associated with uncontrolled intake of drugs with a high content of polyunsaturated fatty acids. At the same time, an overdose of a substance is no less dangerous than a deficiency. The problem appears as follows:

Loose stools, diarrhea.
Decreased blood clotting leading to prolonged bleeding. This is possible even with minor cuts. The greatest danger is internal hemorrhages - in the stomach or intestines.
Malfunctions in the digestive tract.
Gradual decrease in pressure level.

Admission rules for children and pregnant women

According to research results, the mother's body during pregnancy gives the child 2.2-2.5 grams NLC. This is why pregnant women and children should actively consume fish containing omega-3 fatty acids. At the same time, king mackerel and swordfish should be avoided due to their high mercury content. Children deserve special attention. They should drink supplements under medical or parental supervision to avoid overdosing.

Omega-3 fatty acids have a number of contraindications. They are not recommended for people with diseases associated with blood thinning. In case of a predisposition or in the presence of such a disease, it is worth consulting a doctor.

Results

Knowing what omega-3 fats are good for, what foods contain them, and how much of them should be taken daily is a must for every person. Proper organization of the diet in terms of filling it with fatty acids is the way to good health and youth.

People who are interested in a healthy lifestyle know perfectly well what Omega-3 is. This is the name of a polyunsaturated fatty acid, which is not produced by the human body, therefore it enters it with food. In general, the role of fats in the human body is multifaceted: they are involved in cell renewal, protect internal organs from damage and hypothermia, and provide energy. Omega-3 in food has a positive effect on almost all bodily functions. However, today it is these fatty acids that are lacking in our daily diet. People are constantly in a hurry, do not have time to cook food from natural products, preferring semi-finished products and canned food. But after industrial processing, the percentage of polyunsaturated fatty acids in food is significantly reduced. Many have become addicted to all kinds of diets that completely exclude the consumption of fats, which also does not add health. As a result, the lack of Omega-3 in the body often leads to the development of serious diseases.

Beneficial features

Omega-3 polyunsaturated fatty acids are distinguished by a wide variety of useful properties, since they directly affect the structure of body cells, increasing their functional activity. The main benefit of these fatty acids: lowering the content of low-density lipoproteins, that is, normalization in the blood. Such an effect prevents the formation of blood clots in the vessels, protects a person from the development of atherosclerosis, the occurrence of strokes, heart attacks and other cardiovascular diseases.

Omega-3 fatty acids are essential for young mothers in the postpartum period, they help overcome depression, enhance the mental abilities of older people. Products with a high content of Omega-3 resist the development of diabetes, have a beneficial effect on the condition of the joints.

What foods contain omega-3s?

Omega-3 in animal products

The source of Omega-3 polyunsaturated fatty acids in the body can be products of both animal and vegetable origin. It is a generally accepted fact that most omega-3s are found in marine fish. First of all, these are sardines, halibut, catfish, salmon. Moreover, the largest amount of fatty acids is present in fish directly caught in the sea, where it feeds on natural feed. Farm-raised fish have far fewer healthy fatty acids because they are fed artificially. The content of Omega-3 in the frozen product is also significantly reduced. Therefore, it is better to use fresh or chilled fish, although frozen sea fish should not be abandoned either. In addition, a lot of Omega-3 is found in sea mollusks, algae, shrimp, squid.

Eggs eaten by many for breakfast are also rich in this unique polyunsaturated fatty acid. But here there is one significant nuance. Village birds eat natural feed, so their eggs contain 20 times more omega-3 acid than eggs of chickens raised in poultry farms.

Omega-3 in plant foods

Of the products of plant origin, which include Omega-3, flax seeds are the most useful and, accordingly,. Many believe that these products are even ahead of fish in terms of the content of this fatty acid. As a remedy, flax seeds are used for diseases of the respiratory and gastrointestinal tract, arthritis, diabetes and breast cancer. Also, omega-3 fatty acids are present in sunflower, corn, rapeseed, olive oil, walnuts, almonds, spinach, cauliflower and Brussels sprouts. By the way, today you can buy Omega-3 polyunsaturated fatty acid in capsules, but still its most complete source is natural products.

Thus, omega-3 fatty acids in food should be included in the diet of every person. Saving on sea fish, linseed or olive oil will not add health at all. The money that a person regretted for healthy products, he will then definitely spend on medicines. This is the law of life. Be healthy!

In this diagram, not all values are distinguishable, but it is indicated here

daily requirement of omega-3 1-2.5 g, and you can also understand that the main source of Omega-3 are nuts, oils, fish and seafood :

Tables and charts are collected from different sources (Russian and American), so the values differ for the same product, in particular, for salmon fish.

It is impossible to say that you can get a sufficient daily allowance of Omega-3 from green leafy vegetables, I give this table only to show that there are scanty amounts of Omega-3 in salads:

Omega-3 is the second column in grams per 100g, it is interesting to note that 2.5 grams of Omega-3 (Daily Value) is found in approximately 5 grams of flaxseed oil.
It is enough to season a vegetable salad with a teaspoon of linseed oil once a day, only the oil should be stored in the refrigerator, in a dark bottle, so that Omega-3 fatty acids are preserved in it (they do not store it in stores and warehouses). Therefore, high-quality oil can only be made at home by squeezing dark or light flax seeds on a special squeezing device. A sign that the breakdown of Omega-3 acids in the oil has already occurred is that the oil is bitter, good quality oil should not taste bitter. Everything said about the storage of oils applies to all other types of oils with a high content of Omega-3, that is, rapeseed, walnut, mustard, soybean, wheat germ oils:

It is enough to eat 28 g of walnuts per day to replenish the daily norm of Omega-3 (3-4 nuts, nuts should be stored in the shell) or make a smoothie with soaking chia seeds (14 g) without prior heat treatment, see the recipes in the previous post.
Please note that the data in the table below is for 28 grams of seeds or nuts, respectively, 100 grams of Chia seeds will have 17.5 grams of Omega-3, 100 grams of flax seeds will have 6.4 grams of Omega-3:

It is enough to eat 100 grams of salmon, herring per day to replenish the daily norm of Omega-3 or 37 grams of red caviar (about one tablespoon with top), but squid, mussels and shrimp would have to eat a whole pound (see the top diagram), oysters - not less than 300 grams, sea bass is also not less than 300 gr, mackerel 150 gr:

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In violation of concentration, the manifestation of chronic depressive conditions, deterioration 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 of various levels. The lack of omega-3 negatively affects not only general well-being, but also 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 products of animal and vegetable 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 is 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 have no 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 diseases of the respiratory system and disorders of the gastrointestinal tract. 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 oils are enriched with fatty acids. Vegetarians can include polyunsaturated fats from almonds, walnuts, spinach, avocados, radishes, cauliflower, and Brussels sprouts in their diet. 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 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

Foods that are minimally processed 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 of vegetable oil are consumed as 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

The organization of high-quality and healthy nutrition can saturate the body with the necessary dose of 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 easy, because nature has given everything that is needed for our body, you just need to optimize your diet and include foods rich in vitamins and healthy fats.