Omega-3s are vital fatty acids. They form the basis of the body’s energy reserves and are involved in the work of various organs and systems. However, the body is unable to synthesize omega-3 on its own. The only source of these fatty acids is the food consumed. Which foods contain the most omega-3s?

There are three main types of omega-3s: eicosapentaenoic acid (EPA), docosahexanoic acid (DHA) and alpha-linolenic acid (ALA). DHA and EPA are considered priority. They are found in seafood such as sardines and salmon. ALA is found in plant products - seeds and nuts, beef meat.

Scientific research has proven that the effect of omega-3 fatty acids on the body is invaluable. They perform the following functions:

• activate the brain and immune system;
• strengthen blood vessels and give them elasticity, reduce the concentration of bad cholesterol, prevent the risk of developing cardiovascular diseases;
• reduce the risk of cancer;
• prevent the appearance of arrhythmia;
• normalize the functioning of the nervous system, becoming a barrier to sudden changes in mood, psycho-emotional disruptions, depression and neuroses;
• accelerate metabolic processes and promote weight loss;
• increase visual acuity and prevent the development of ophthalmic diseases.

Omega-3 fatty acids remove waste and toxins from the body, slow down the development of inflammation, and promote the absorption of vitamins. All this improves the condition of the epidermis, hair and nails. The skin becomes elastic, its color is evened out.

The substance helps fight chronic fatigue syndrome. With regular use, it increases overall tone, endurance, and resistance to physical activity.

The body's requirement for omega-3 fatty acids is 1 g per day. Under certain conditions, this dose may increase to 4 g per day. This occurs during the cold season and during prolonged depression. Also, the need for these compounds increases in Alzheimer's disease, atherosclerosis, hypertension, hormonal imbalances, tumor neoplasms and pre-infarction conditions.

Omega-3 fatty acids are found in eggs, fish, and fish oil. Below is a table of products with the maximum amount of the substance. The percentage is based on the norm of 4000 mg of omega-3 per day.

A rich source of ALA fatty acids are nuts. In particular, these are cashews, hazelnuts, walnuts, California and Brazil nuts, almonds, pistachios, and pecans. Use them both in pure form and as part of ready-made dishes.

Many green leafy vegetables are good sources of ALA. Here are some of them: Brussels sprouts, watercress, kale, beet tops, kale, spinach, fresh dandelion leaves, turnip leaves, green and red lettuce.

Seafood is also rich in fatty acids. These include mussels, scallops, squid, wakame seaweed, shrimp, pollock caviar, oysters, and crab meat.

The benefits of omega-3 fatty acids are undeniable. However, many foods containing the substance are high in calories. These are cod liver, vegetable oil, black caviar, fish oil. Overweight and obese people should consume them in moderation.

Eating large amounts of omega-3 foods can cause an increase in blood sugar levels and allergic reactions.

Some foods can trigger allergies, nausea and stomach pain. Possible fishy taste in the mouth, “fishy burps” and problems with stool (diarrhea). Soy milk contains components that interfere with the absorption of calcium by the body. This is dangerous for people with bone diseases.

If you take more than 3 mg of omega-3 per day, there is a risk of excessive bleeding. Changes in blood sugar concentrations, as well as complications during treatment with diabetic medications, are also possible.

Farmed fish contain high concentrations of pesticides and antibiotics. However, it is low in vitamin D, omega-3 and other nutrients. This product should not be given to children or pregnant women.

Most people do not experience side effects when consuming omega-3 foods. However, it is better to consult your doctor. The specialist will select the dosage that is optimal for you.

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A deficiency of Omega-3 polyunsaturated fatty acids has a negative impact on the well-being of adults and children. Relapses of chronic diseases occur more often, mental and physical performance decreases, and pathologies of the musculoskeletal system worsen. Not in all cases, neurologists and gastroenterologists recommend taking dietary supplements. The doctor will tell you which foods contain Omega-3 in the quantities necessary to replenish the supply of polyunsaturated fatty acids. The introduction of vegetable oils, fatty fish, and healthy vegetables into the diet will help eliminate and prevent health problems.

To ensure that eating fish, oil and vegetables is not ineffective, you should choose the right products. The highest concentrations of Omega-3 and fat-soluble vitamins are found in unrefined vegetable oils that have not been refined in any way. Also, scientists have long proven that fish grown in a hatchery on artificial feed contains practically no beneficial polyunsaturated acids and fat-soluble vitamins. The only source of Omega-3 will be mackerel or salmon caught in cold ocean waters.

When choosing seafood, you should give preference to those that are packaged directly at fishing enterprises, and also take into account when purchasing that products rich in Omega-3 cannot be fried, smoked, or cooked in batter.

Warning: In chicken and quail eggs, beef, pork, the concentration of polyunsaturated acids will be extremely low if the poultry diet and animals consumed artificial feed and were not free-grazed.

When choosing food products, the type of Omega-3 included in their chemical composition is also of great importance. For the proper functioning of the cardiovascular system and musculoskeletal system, the following polyunsaturated acids are necessary:

• Eicosapentaenoic acid. The biologically active substance is found in fatty fish and is completely absorbed in the small intestine;
• 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 acid. The organic compound is found in shellfish, kelp, and fatty fish; it is broken down and adsorbed in the intestines.

To preserve the maximum concentration of fatty acids in products containing Omega-3, they should not be subjected to heat treatment. Using olive or linseed oil for frying is completely unacceptable. To replenish Omega-3 reserves in the body, you need to season vegetable salads with them or simply eat them with a piece of dried black bread. This also applies to cashews, peanuts, and hazelnuts. If you add them to baking dough, the resulting product will be completely devoid of any beneficial properties. It is better to eat nuts as a separate dish with green tea or sprinkle them on a creamy ice cream.

Tip: Lightly salted herring, mackerel, and salmon are the most useful. If heat treatment is necessary, you need to choose the most gentle methods. You can steam the fish or simmer it in a small amount of water.

Polyunsaturated fatty acids are included in the chemical composition of cereals, fruits, and vegetables. But in many of them, the concentration of Omega-3 is so low that even if you consume a significant amount of these healthy products, it will not be possible to eliminate the imbalance that has arisen. But the inclusion of sea fish, shellfish, vegetable oils and seeds in the diet will help replenish the supply of not only polyunsaturated acids, but also the most important fat-soluble vitamins for the human body: retinol, tocopherol, ergocalciferol. Omega-3 content in products can vary significantly depending on the factory or country of origin.

This is interesting: Doctors have established a relationship between the digestibility of Omega-3 and their sources. Beneficial substances that enter the gastrointestinal tract with food are much better broken down and adsorbed than polyunsaturated fatty acids from dietary supplements.

No plant product contains as many polyunsaturated fatty acids as Omega-3 in flaxseed oil - 12 mg per 100 g of natural product. Almost the same amount of useful substances is contained in black and white flax seeds. This type of vegetable oil does not have any specific taste or smell, so it is ideal for seasoning viscous cereal porridges, side dishes, vegetable salads and even thick soups.

Recommendation: When purchasing a natural product, you need to pay attention to the date of its packaging. Unrefined flaxseed oil has a short shelf life due to the high concentration of bioactive compounds. During storage, they can oxidize and gradually deteriorate, changing the color of the product and giving it a rancid smell.

Flax seeds have their own delicate aroma and pleasant nutty taste. You should not put them in baked goods or grind them to a powder state, as some traditional medicine recipes advise. The most useful are whole flax fruits in salads made from tomatoes, cucumbers, fleshy red bell peppers, and parsley. After cutting the vegetables, they should be generously seasoned with seeds. The Omega-3 content of flaxseed oil is higher if it was obtained by cold pressing. A high concentration of polyunsaturated fatty acids is present in the following fruits, vegetables and herbs:

• 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 - soybeans, beans, chickpeas, peas, lentils. Walnuts, peanuts, and almonds are record holders for the content of healthy fatty acids. The largest amount of Omega-3 is found in olive, sesame, and unrefined corn oil. Products containing the most Omega-3 are presented in the table:

Most polyunsaturated fatty acids are found in the liver and muscle tissue of sea fish. It is from them that healthy fish oil is produced in the form of a thick liquid or capsules. Representatives of the aquatic 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 eating the following types of fish 2-3 times a week:

• mackerel;
• salmon;
• halibut;
• trout;
• pink salmon.

When purchasing lightly salted fish, keep in mind that the food product can cause a rise in blood pressure. Therefore, it is better for hypertensive patients to purchase fresh mackerel or pink salmon for steaming along with vegetables. Walruses, seals and seals are sources of Omega-3 for local residents. These rather rare marine animals are not harvested on an industrial scale.

When breaking down and absorbing fatty fish, the human gastrointestinal tract is subjected to excessive stress. Such food products cannot be used as a source of polyunsaturated fatty acids for people with pancreatitis, gastritis, and cholecystitis. In this case, you need to include seafood in your diet:

• shrimps;
• squid;
• scallops.

It is enough to consume 100 g of these tasty products per day to provide a daily supply of Omega-3, easily broken down 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 you should include it in your diet only after consulting a gynecologist or pediatrician.

All materials on the Priroda-Znaet.ru website are presented for informational purposes only. Before using any product, consultation with a doctor is MANDATORY!

Omega-3 acids are one of the healthy and important types of fat for your overall health. These are polyunsaturated fatty acids because they are essential for almost every process in the body. But the body is not able to produce them on its own. Therefore, we must get them through diet. From this article you will find out where the most Omega-3 of natural origin is found. And also what source foods of polyunsaturated acids need to be added to the diet to compensate for their deficiency. So here is a list of some products. Before I continue, let me say that there are three types of Omega-3 fats.

• ALA (alpha-linolenic acid): Found in plant foods.
• EPA (eicosapentaenoic acid): found in foods of animal origin
• DHA (docosahexaenoic acid), found in foods of animal origin

*Omega-3 intake is 1.6 g/day for men and 1.1 g/day for women.

Fish and seafood are an excellent dietary source of Omega-3. They are the richest sources of two types of Omega-3 fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Unlike fatty meat products, fish does not contain large amounts of saturated fat.

GREEN LEAFY VEGETABLES

If you don't like fish and prefer a vegetarian or vegan diet, you can still get the recommended amount of Omega-3s by eating vegetables. They are good sources of alpha-linolenic acid, a type of Omega-3 fatty acid. In addition to alpha-linolenic acid, vegetables contain fiber and other nutrients. Not many people know that green leafy vegetables are rich in Omega-3 fats.

• BROCCOLI (186 mg per 1 cup, chopped)
• SPINACH (166 mg per 1 cup)
• CABBAGE (134 mg per 1 cup, chopped)
• BRUSSELS SPROUTS (270 mg per cup, cooked)
• CAULIFLOWER (207 mg per 1 cup)
• BEANS (322 mg per cup)

Seeds are considered “nutritional powerhouses.” They contain calcium, proteins, magnesium, vitamins, minerals and dietary fiber. The seeds are the richest source of Omega-3 fats, especially alpha-linolenic acid.

Eating seeds as part of your diet may reduce the risk of type 2 diabetes, lower blood sugar, cholesterol, blood pressure and even the risk of cancer. The seeds can be eaten as a snack or added to bread and crackers instead of butter. You can also sprinkle the seeds on salads and grind them to add to baked goods and pancakes.

• FLAX SEEDS (2.338 mg per 1 tbsp flax seeds)
• CHIA SEEDS (2.457 mg per 1 tbsp.)
• MUSTARD SEEDS (100 mg per 1 teaspoon)

Nuts are a convenient and tasty way to add Omega-3s to your diet. They contain an excellent source of plant acid called alpha-linolenic acid. Nuts are highly nutritious and filled with fiber, antioxidants, copper, manganese, vitamin E and important plant compounds. Nuts can often be eaten as a snack. However, they can also be chopped and added to your favorite salads, pastas, fruits, desserts, breakfast cereals, soups and baked goods.

SOY BEANS

Beans are known to be a good source of fiber and plant proteins. But did you know that this source is one of the best sources of Omega-3 fatty acids? Soybeans contain alpha-linolenic acid, which promotes heart health. In fact, studies have shown that one bowl of lightly cooked soybeans provides more fatty acids than some cold-water fish.

Beans are also readily available in more processed forms (tofu, soy milk, and soy-based vegetable oil).

1/2 cup (86 g) of dry roasted soybeans contains 1.241 mg of omega-3 fatty acids.

VEGETABLE OILS

Vegetable oils contain Omega-3 in excess amounts, usually in the form of alpha-linolenic acid. Our bodies convert it into EPA and DHA, both of which are found in fish. Here are some of the best vegetable oils rich in Omega-3:

• FLAX OIL (one tablespoon (15 ml) contains 7.196 mg Omega-3)
• RAPES OIL (1.279 mg per tbsp.)
• MUSTARD OIL (826 mg per tbsp.)
• SOYBEAN OIL (923 mg per tbsp.)

Other good options include nut oil, hemp oil, and olive oil. Each oil has a healthy serving of Omega-3s and is ideal for a variety of recipes and cooking methods.

FISH FAT

This is an oil that is extracted from cod liver. It's more of a supplement than a food. This oil is extremely rich in vitamin D and vitamin A. Fish oil provides 2.664 mg of fatty acids per tablespoon. l.

FORTIFIED FOOD PRODUCTS

In recent years, many Omega-3 fortified foods have entered the market.

You can see a list of foods fortified with Omega-3 fatty acids.

• Milk
• Soy drinks
• Yogurt
• Margarine

These fortified foods and beverages contain approximately 30 mg to 100 mg of EPA and DHA per serving.

Omega-3 fatty acids are essential compounds for humans. But since the body does not produce them on its own, you need to know where omega-3 fatty acids are found. There are only 2 ways to get these connections:

• some products;
• nutritional supplements.

Omega-3 fatty acids are excellent for the treatment and prevention of cardiovascular diseases, and they also improve the condition of hair and skin. In addition, omega-3s are excellent antioxidants. Their deficiency can provoke serious health problems, for example, depression, psychosis, etc.

It is best to get nutrients and essential compounds from food. Everyone knows about the omega-3 content in fish. In terms of the quantity of this useful compound, it is salmon, herring and other representatives of sea fish that take first place. Omega-3 is also preserved in canned food. In addition, the list of animal products that contain omega-3 includes: eggs and beef.

Among these products, it is necessary to highlight sesame, just keep in mind that it is better to choose golden-colored seeds. It is recommended to grind them into powder and add them as a seasoning to various dishes. In addition, omega-3 fatty acids are found in olive oil and nuts, for example, almonds, walnuts, etc. These compounds are found in small quantities in cabbage, beans, melon and spinach. By the way, it is omega-3 fatty acids of plant origin that are absorbed much faster and better by the body.

The most popular dietary supplements that contain omega-3 are algae. In addition, you can purchase special dietary supplements at the pharmacy that contain omega-3 fatty acids.

11:47 -- 25.06.2017

The Omega-3: Omega 6 ratios given in the first two tables for various products were obtained based on data from the indicated sources Published on the web portal

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