Top Foods Rich in Omega-3 Fatty Acids

Unsaturated fatty acids: Omega 3

Back in the 70s of the last century, Danish scientists became interested in the health of the Eskimos who lived on the shores of Greenland - they, unlike a good half of humanity, did not have any problems with the cardiovascular system. After conducting a series of studies, scientists found that the content of bad cholesterol in the blood of Eskimos was an order of magnitude lower than that of other populations, and this despite the fact that they consumed the same amount of fatty foods!

A few years later, another newspaper published a more detailed study in which scientists took a closer look at the diet of Eskimos and found that they consumed a certain type of fat from oily fish much more and more often than is typical in other diets - this is how scientists learned about polyunsaturated fats. acids, about long chains of EPA (eicosapentaenoic acid) and DHA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and that Omega-3 is not synthesized by the human body, and therefore must come from outside.

You may be interested in: Everything you wanted to know about GLUTEN

In the eighties and nineties, scientists conducted studies on rats, depriving them of important macronutrients - in particular Omega-3. During the study, rats deprived of adequate nutrition were more likely to get sick and suffer from diseases. Epidemiological studies in the field of cardiology supported the theory of the effectiveness of the use of polyunsaturated fatty acids for the prevention and treatment of cardiovascular diseases, and at the beginning of the 21st century, scientists proved that taking Omega-3 helps treat some mental illnesses, such as depression and slows down degenerative processes in time of dementia, in particular in Alzheimer's and Parkinson's diseases.

Omega fatty acid dossier

Omegas are polyunsaturated fatty acids. They give the cell flexibility so that it can allow hormones, vitamins and minerals to pass through.

There are about 30 different polyunsaturated fatty acids. They are combined into 3 Omega groups: 3, 6 and 9. Their main difference from each other is their chemical composition and form. This affects their functions in the body.

Omega-3

The most necessary for the body. Most often we miss it. The body does not produce it itself. Its level depends on what we eat.

Benefits of Omega-3:

• supports vascular and heart health by increasing “good” HDL cholesterol and decreasing “bad” LDL cholesterol
• maintains skin elasticity and beauty
• reduces inflammation
• accelerates muscle recovery
• increases energy
• reduces anger
• improves mood and memory
• increases the sensitivity of cells to insulin, thereby stabilizing blood sugar levels
• stimulates the immune system. Omega-3 is part of the protective layer of the cell against the invasion of viruses, increases the activity of T cells and macrophages - the main fighters against infections.

Omega-6

We consume it even more than we need. Just like Omega-3, we need it for a healthy heart and blood vessels. When there is an excess of it, the elasticity of the cell membrane rapidly decreases, it hardens, which is why it gradually collapses. This can lead to the formation of blood clots and narrowing of blood vessels. In addition, excess Omega-6 increases inflammation.

Omega-9

It comes not only from food, but is also produced in the body. Thanks to it, blood vessels and skin maintain elasticity and youth. It also reduces inflammation, increases energy, reduces anger and improves mood. More often than not, this Omega is enough for us. After all, if we don’t eat enough of it, our body comes to the rescue and produces as much as it needs.

Omega Sources

Omega-3 - fatty fish, especially mackerel, sardine, herring, coho salmon, chinook salmon, chum salmon, pink salmon, sockeye salmon, salmon, anchovies; seaweed, fish oil, camelina, flaxseed, rapeseed oils, flax seeds, chia and walnuts.

Omega-6 - sunflower, palm, grape oils, tofu, seeds, peanuts, almonds, cashews, sesame.

Omega-9 - olives, avocados, olive oil, pistachios, hazelnuts, cashews, Brazil nuts, almonds.

What to do to ensure you have enough Omega-3 every day

The daily intake of Omega-3 is 500 mg.

To get it, you need to eat at least 25 grams of mackerel or 40 grams of herring. Eating this way every day can be problematic.

It is more logical to eat fish 2 times a week, for example, once you eat a 200 gram portion of chum salmon, and the second time - a 250 gram portion of pink salmon. In total, you get your weekly Omega-3 intake.

Supplement your lunch with 30 grams of walnuts, season the salad with flaxseed or camelina oil.

These foods will not only help maintain your Omega-3 levels. These are excellent sources of calcium, phosphorus, vitamin D and easily digestible protein.

Make it a habit to eat oily fish 2 times a week. If you haven't eaten it in a particular week, just take a few Omega-3 capsules.

Why Lab4U does not recommend taking Omega 6

It is not easy to eat fish every day or at least 2 times a week. Therefore, many people lack Omega-3. At the same time, we receive Omega-6 in excess every day.

Our task: increase Omega-3 and reduce Omega-6 consumption.

When you get too much Omega-6, Omega-3 is poorly absorbed. This occurs due to competition for enzymes, whose task is to sort Omega into shelves and deliver it to cells.

It is good for the body when the ratio of Omega-3 to Omega-6 is no more than 1 to 4.

If the ratio is higher, the risks of cancer, asthma, autoimmune diseases, obesity, depression, ischemia, cellular damage and early aging increase. Cells will begin to transmit electrical signals more slowly and you will begin to freeze, like Windows XP. Words are more difficult to choose, movements and reactions slow down.

If, according to test results, the ratio of Omega-6 to Omega-3 is more than 4 to 1, for example, 6 to 1, review your diet, add fatty fish to your diet, Omega-3 supplements, replace sunflower oil with flaxseed, camelina or olive oil, they contain less Omega-6.

Omega-3 in the diet: benefits and benefits

Omega-3 takes an active part in the functioning of the human body, affecting the functioning of the heart, brain, internal organs and nervous system. Let's take a closer look at why taking Omega-3 is so important:

• Omega-3 and the circulatory system

A diet rich in Omega-3 fats can reduce the risk of many heart and vascular diseases. Taking Omega-3 helps increase cholesterol levels in the blood and reduces the level of “bad” cholesterol, preventing the development of atherosclerosis or thrombosis. Taking enough Omega-3 can reduce the risk of developing coronary heart disease and arrhythmia.

• Omega-3 and brain function

Fatty acids, in particular docosahexaenoic acid (DHA), are essential for the proper functioning of the cerebral cortex, they improve blood flow and also support the flow of nerve impulses between gray and white matter. Omega-3 is responsible for the proper functioning of the entertainment and coordination centers, and also has a positive effect on memory.

• Omega-3 and the immune system

Taking Omega-3 fatty acids has a positive effect on human immunity. These compounds stimulate the activity of white blood cells, which protect the body from bacteria and viruses. In this context, consuming sufficient amounts of Omega-3 is especially beneficial for pregnant women and young children, whose immune systems are just beginning to develop.

• Omega-3 and weight loss

Replacing animal and trans fats with unsaturated fatty acids has a positive effect on the process of losing weight. Omega-3 unsaturated fats do not accumulate in fat cells, have lower cholesterol levels, and also affect the regulation of insulin levels in the blood.

Products rich in Omega-3:

• fatty sea and river fish: salmon, tuna, herring, sea bass;
• fish oil: cod liver;
• crustaceans: lobster, crab, lobster;
• Cold-pressed vegetable oils: sesame, hemp, soybean, sunflower, walnuts, rice bran, rapeseed, corn;
• nuts: walnuts, brazil, almonds;
• seeds: flax, chia, pumpkin;
• green vegetables: broccoli, cabbage, green peas, soybeans, lentils;
• avocado.

List of Omega-3 Fatty Acids:

This table lists the different names of the most common omega-3 fatty acids found in nature.

Omega-3 in vitamins and dietary supplements

Today, on the modern market, there are a large number of drugs and supplements that contain Omega-3 and which can complement your diet. The healthiest supplements are those based on natural substances such as fish oil. When choosing a drug:

• pay special attention to the date of manufacture,
• carefully read the composition of the drug,
• avoid buying a large number of capsules,
• take into account the content of DHA and EPA fatty acids - they are considered the most beneficial for the human body.

Doctors also recommend focusing, first of all, on consuming foods rich in Omega-3 and Omega-6 and only then adjusting your diet with the help of dietary supplements, vitamins and minerals.

Omega-3 in foods

Omega-3 fatty acids are essential for maintaining health. They are part of cell membranes and are involved in the synthesis of prostaglandins, which regulate body temperature and blood pressure. Also, these substances provide the necessary level of sensitivity of nerve endings and participate in various physiological processes. Omega-3 acids have a huge impact on the condition of the skin, hair, joints, and cardiovascular system. Therefore, they must be present in the human body in the required quantity.

Their natural source is sea fatty fish: halibut, tuna, sardine, salmon, herring, salmon, mackerel. They are also contained by some other underwater inhabitants: shrimp, shellfish, etc. It must be emphasized that farmed fish are not sources of Omega-3. This is due to the fact that their diet is significantly different from the natural one. It does not include algae, which contains fatty acids.

Do foods contain Omega-3?

Some people believe that Omega-3 acids are found in sufficient quantities in seafood. However, this opinion is wrong. The fact is that they instantly oxidize when interacting with air and heating. As a result, free radicals are formed, which are dangerous to health. Thus, boiled and fried seafood products contain virtually no Omega-3. Salting, smoking, freezing and canning leads to a decrease in its concentration by up to 40%.

Since Omega-3 is still present in foods, there is an opinion that if you include 200 g in your diet 5 times a week, the body will receive the required amount of acids. Unfortunately, it is not. The daily requirement of Omega-3 is contained in 2 kg of fish or seafood products that have undergone heat treatment. It is simply impossible to consume them in such quantities. In addition, their excess in the diet is dangerous to health. They contain quite a large amount of heavy metals.

Dietary supplements (BAS)

Special Omega-3 products (dietary supplements) will help compensate for the lack of these acids. They are made from fish oil and contain the required amount of acids. Thanks to their balanced composition, dietary supplements are almost completely absorbed by the body. To obtain maximum health benefits, it is necessary to purchase quality Omega-3 products that meet established standards.

The rate of their consumption is determined individually depending on the state of health and age. Before using Omega-3 products, you should consult a doctor.

Indications and contraindications for the use of Omega-3

How to take Omega-3? Due to its general positive effect on the human body, proven in various clinical studies, including those conducted by the European Food Safety Authority, the Department of Agriculture and the US Department of Health. and in a nutritional study supported by the World Health Organization, Omega-3 was included in general dietary recommendations, according to which:

• Adults are recommended to consume 250 mg/day - EPA/DHA, which is equivalent to two servings of oily fish per week .
• during pregnancy or breastfeeding - about 250 mg EPA + DHA / day + an additional 100-200 mg DHA.
• increasing the dose to 500 mg/day - EPA/DHA is recommended for adults for the prevention of cardiovascular diseases and up to 1000 mg/day for the treatment of cardiovascular diseases.

Mustard oil

Mustard oil is a harmonious and incredibly beneficial product for humans. The oil is a source of vitamins A, D, E, B6, B3, K, P and polyunsaturated acids Omega-3 and Omega-6, which are essential for the human body. Their ratio is 1:3, which is excellent for a balanced diet. This oil contains up to 96% polyunsaturated fatty acids, of which Omega-3 – 14% (linolenic), Omega-6 – 32% (linoleic), Omega-9 – 45% (oleic). Such content indicators are superior to many oils, including sunflower. A distinctive feature of mustard oil is its resistance to oxidation, which determines a long shelf life - from 10 months to 2 years. Due to its slow oxidation, it is often added to other vegetable oils to increase their shelf life.

conclusions

To summarize, we can conclude that Omega-3 unsaturated fatty acids:

• improve brain activity;
• affect mental health and nervous system;
• have an antithrombotic effect
• have an anti-inflammatory effect
• stimulate the immune system.

Omega-3 is involved in many processes in the human body, so proper and balanced nutrition is an important element of good health and longevity. Whether or not you take additional Omega-3 is up to you, but we still recommend getting fatty acids naturally, from food, by adding fresh fish, high-quality oils, nuts, seeds and avocados to your diet.

Camelina oil

In terms of nutritional value and composition, camelina oil is similar to medicinal cedar oil - both products are distinguished by the highest content of polyunsaturated fatty acids, magnesium, vitamins E, D and A. The oil is one of the leaders in the content of Omega-3 and Omega-6 fatty acids - 38% and 28%, respectively. Camelina oil is a valuable source of vitamin E, the amount of which is superior to flaxseed, cedar, mustard and sunflower oil. Just 1 tablespoon of camelina seed oil can satisfy a person’s daily need for this vital antioxidant vitamin. Store camelina oil in the refrigerator in a tightly closed bottle.