Omega-3s are vital fatty acids. They form the basis of the energy reserves of the body and are involved in the work of various organs and systems. However, the body is unable to synthesize omega-3s on its own. The only source of these fatty acids is the food you eat. What foods contain the most omega-3s?
Benefits of Omega 3
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 sardine and salmon. ALA is found in plant foods such as seeds and nuts, and beef.
Scientific studies have proven that the effect of omega-3 fatty acids on the body is invaluable. They perform the following functions:
- activate the work of the brain and the 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 arrhythmias;
- normalize the functioning of the nervous system, becoming a barrier to a sharp change 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 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 evens out.
The substance helps fight chronic fatigue syndrome. With regular use, it increases the overall tone, endurance, resistance to physical stress.
Consumption rate
The body's need for omega-3 fatty acids is 1 g per day. Under certain conditions, the indicated dose may increase up to 4 g per day. This occurs in the cold season and with prolonged depressions. Also, the need for these compounds increases with Alzheimer's disease, atherosclerosis, hypertension, hormonal disruptions, tumor neoplasms and pre-infarction conditions.
Omega 3 sources
Omega-3 fatty acids are found in eggs, fish, fish oil. Below is a table of products with the maximum amount of substance. The percentage is based on a norm of 4000 mg of omega-3 per day.
Nuts are a rich source of ALA fatty acids. In particular, these are cashews, forest, walnuts, California and Brazil nuts, almonds, pistachios, 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 greens, kale, spinach, fresh dandelion leaves, turnips, green and red lettuce.
Seafood is also rich in fatty acids. These include mussels, scallops, squid, wakame seaweed, shrimp, pollock roe, oysters, crab meat.
Contraindications and side effects
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, allergic reactions.
Some foods can cause allergies, nausea, and stomach pain. There may be a fishy taste in the mouth, fishy burps, and problems with stools (diarrhea). Soy milk contains components that prevent the absorption of calcium by the body. This is dangerous for people with bone diseases.
When taking more than 3 mg of omega-3s per day, there is a risk of excessive bleeding. Changes in the concentration of sugar in the blood, as well as complications in the treatment of diabetic medications, are not excluded.
Farm-raised fish contains a high concentration of pesticides and antibiotics. However, it is low in vitamin D, omega-3s, and other nutrients. This product should not be given to children and pregnant women.
Most people do not notice side effects when eating omega-3 foods. However, it is best to consult with your doctor. The specialist will select the dosage that is optimal for you.
5 5 (1 rating)
There are actually three different types of omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Preferred sources of EPA and DHA are seafood such as salmon and sardines. As for ALA, this fatty acid can be obtained from plant-based foods such as certain types of nuts and seeds, as well as from organic meat obtained from animals fed naturally.
When it comes to getting enough polyunsaturated fatty acids, eating plenty of omega-3 foods is recommended, as well as taking omega-3 supplements if necessary. By eating foods rich in omega-3 fatty acids, combined with supplements containing these essential acids, you need to ensure that you are getting at least 1,000 milligrams of EPA/DHA and about 4,000 milligrams of total omega-3 fats (ALA) per day. , EPA and DHA).
What makes some omega-3 foods better than others?
The human body is able to convert ALA to DHA and EPA to some extent, but this is not as efficient as getting DHA and EPA directly from food. This is one of the reasons why nutritionists recommend eating fatty fish several times a week, as many marine fish are high in EPA and DHA (see Omega-3s in Fish: Table of Omega-3s in Various Fish).
While plant-based ALA can be converted into EPA and DHA, experts recommend eating fish for lunch in addition to nuts and seeds. Even after extensive research, scientists are not entirely sure how well ALA converts to EPA and DHA, and how well ALA then supplies the body with these two fatty acids. Nutritionists and doctors still believe that all sources of omega-3 (plant and animal food) should be present in the human diet.
Historically, residents (such as people in Okinawa, Japan) who consume a lot of omega-3 foods live longer and have higher levels of health than people who eat standard foods low in omega-3s. The typical Okinawan diet consists of a large amount of fish, sea vegetables and other fresh produce. Thanks to their diet, their bodies receive eight times more omega-3 fatty acids than the average person in developed countries receives. That is why the population of Okinawa is considered one of the healthiest in the history of mankind.
Other populations that consume large amounts of omega-3 foods include people living in the Mediterranean region, including countries such as Spain, Italy, Greece, Turkey, and France. The researchers also found that while the typical Mediterranean diet is high in all kinds of fats and carries some risk of cardiovascular disease, people in these areas suffer far less vascular and heart disease than people in other developed countries. This may be due to the consumption of a large amount of foods containing omega-3 fatty acids, which dominate the diet of people living in the Mediterranean region.
Omega-3 Foods: The Best vs. The Worst
Take a look at the labels of products in a large supermarket and you will probably notice that manufacturers often boast about the omega-3 fatty acids they contain. While omega-3s are currently artificially added to some types of processed foods, such as peanut butter, baby food, cereals, and some protein powders, it is still better to get omega-3 polyunsaturated fatty acids from natural sources, such as like fish and vegetable oils.
The omega-3 fatty acids EPA and DHA added to foods are typically sourced from microalgae. They give a fishy flavor to food, which is why manufacturers pre-clean them and try to mask the taste and smell. This likely reduces or alters the fatty acids and antioxidant content of these foods, making them significantly inferior to natural sources of omega-3s.
In addition, omega-3s are now being added to animal feed to increase their levels in dairy and meat products. As food manufacturers know that people are becoming more aware of the benefits of omega-3 fatty acids, we will likely see more and more omega-3 supplemented foods in our stores in the coming years.
Dangers of Omega-3 Deficiency
Omega-3 foods are believed to help reduce the risk of cardiovascular disease due to their ability to reduce inflammation. They are also essential for proper neurological function, maintaining cell membrane health, mood regulation, and hormone production.
That is why foods containing omega-3 fatty acids are called sources of “good fats”. Although most people consume adequate amounts of other types of essential fatty acids, such as omega-6 (found in modified food oils such as sunflower oil, canola oil, and walnut oil), most people are deficient in omega-3 fatty acids. therefore, they need to include foods rich in these healthy fats in their diet.
Studies show that the consumption of omega-6 fatty acids should be significantly reduced, and the consumption of omega-3 fatty acids, on the contrary, increased, as this can reduce the risk of many chronic diseases that have become epidemic in most developed countries. For example, researchers from the center The Center for Genetics, Nutrition and Health Washington, D.C. found that the lower the intake of omega-6 fats, and the higher the omega-3 intake, the lower the risk of breast cancer in women (see Benefits of Omega-3s for Women). A 2:1 ratio of omega-6 to omega-3 suppresses inflammation in patients with rheumatoid arthritis, and a 5:1 ratio appears to be beneficial in patients with asthma.
Most people are deficient in omega-3 fatty acids, due to the fact that their diet is low in omega-3 foods such as fish, sea vegetables and algae, flax seeds, or organic meat. The ratio of omega-6 to omega-3 intake in developed countries is in the range of 15:1 - 16.7:1 - this is not a healthy intake of polyunsaturated fatty acids. The ideal ratio of consumption of foods containing omega-6 fats to foods containing omega-3 should be at least 2:1.
What are the risks of omega-3 deficiency and omega-6 excess:
- Inflammation (sometimes significant)
- Increased risk of heart disease and high cholesterol
- Digestive disorders
- allergies
- Arthritis
- Joint and muscle pain
- Mental disorders such as depression
- Poor brain development
- Decline in cognitive abilities
Benefits of Natural Omega-3 Foods
Many studies show that omega-3 fatty acids help with the following:
- Prevent the development of cardiovascular diseases - help lower blood pressure and cholesterol levels, prevent the formation of cholesterol plaques in the arteries, and also reduce the likelihood of a heart attack or stroke.
- Stabilize blood sugar levels (prevention of diabetes).
- Reduce pain in muscles, bones and joints by reducing inflammation.
- Helps balance cholesterol levels.
- Helps improve mood and prevent depression.
- Improve mental acuity and aid in concentration and learning.
- Increase immunity.
- Eliminate digestive disorders such as ulcerative colitis.
- Reduce the risk of cancer and help prevent recurrence.
- Improve the appearance of a person, especially the health of the skin.
There is currently no established standard recommended daily allowance for omega-3 fatty acids, so many experts may disagree on recommending 500 to 1,000 milligrams per day. How easy is it to get this recommended amount of omega-3 polyunsaturated fatty acids from food every day? To give you an idea of how you can get over 500 milligrams of total omega-3s (ALA, EPA, and DHA), the amount you can get from one can of tuna and one small serving of cooked salmon.
What are the best Omega-3 foods - table
Here is a list of the top 15 omega-3 foods (as a percentage based on a daily intake of 4,000 milligrams of the three types of omega-3 fatty acids):
| Product | Omega-3 content - % Daily Value |
| Mackerel | 4300 milligrams per 100 grams (107% DV) |
| salmon fat | 4767 milligrams in 1 tablespoon (119% DV) |
| Fish fat | 2664 milligrams in 1 tablespoon (66% DV) |
| WALNUTS | 2664 milligrams in 1/4 cup (66% DV) |
| chia seeds | 2457 milligrams in 1 tablespoon (61% DV) |
| Herring | 1885 milligrams in 80 grams (47% DV) |
| Salmon | 1716 milligrams in 80 grams (42% DV) |
| Flax seeds (ground) | 1597 milligrams in 1 tablespoon (39% DV) |
| Tuna | 1414 milligrams in 80 grams (35% DV) |
| white fish | 1363 milligrams in 80 grams (34% DV) |
| sardines | 1363 milligrams per 1 can/100 grams (34% DV) |
| Hemp seeds | 1000 milligrams in 1 tablespoon (25% DV) |
| Anchovies | 951 milligrams per 1 can/60 grams (23% DV) |
| Natto | 428 milligrams in 1/4 cup (10% DV) |
| egg yolks | 240 milligrams in 1/2 cup (6% DV) |
However, you still need to stay away from some foods, despite manufacturers claiming they are high in omega-3s. Here are foods that should be limited or completely eliminated:
- Non-organic meat (animals are raised by feeding them with harmful compound feeds using hormones and antibiotics).
- Fish grown on fish farms (especially salmon and salmon).
- Pasteurized dairy products.
- Krill oil supplements.
Always keep in mind that farmed fish is inferior to wild-caught fish, both in terms of the level of pollution in the waters in which they lived, and in terms of nutrient content and omega-3 fatty acids. Farmed fish tend to contain high concentrations of antibiotics and pesticides, and farmed fish meat contains significantly fewer health-promoting nutrients such as vitamin D. There is also evidence that captive-raised fish contain more omega-6 fatty acids and less omega-3.
Other Natural Sources of Omega-3
- . You can get extra omega-3 fatty acids by eating walnuts, flax and chia seeds, hazelnuts, Brazil nuts, cashews, hemp seeds, and tree nuts. These foods contain omega-3s in the form of ALA (although walnuts, flaxseeds, and chia are by far the best sources).
- Vegetables. Many vegetables (especially green leafy ones) are good sources of ALA. While ALA omega-3 foods are not as good as those containing EPA and DHA, these foods should still be included in your daily diet, given that they are high in fiber and other nutrients. The largest amount of omega-3s is found in vegetables such as Brussels sprouts, kale, spinach and watercress.
- Oils. Many vegetable oils contain omega-3 fatty acids, usually in the form of ALA. These include linseed oil, mustard oil, walnut oil, and hemp oil. There is also a new vegetarian oil called algae oil that is gaining popularity as early research shows that the ALA in this oil is easily converted to DHA in the body compared to other vegetarian omega-3 foods.
Which fish oil is the best Omega-3 food?
Due to the controversy surrounding water pollution with toxins and other harmful substances such as mercury (see ), many people find it difficult to get enough omega-3 fatty acids from just eating fish. This is one of the reasons why some people choose to take fish oil supplements in addition to certain omega-3 foods.
The difference between "fish oil" and "cod liver oil" can be confusing. Fish oil and cod liver oil are actually two different fats, although they are similar on a molecular level and both are extracted in the same way. They differ from each other in that fish oil is extracted from tuna, herring, cod or other deep sea fish, while cod liver oil is extracted respectively from cod liver.
How different are they in terms of nutrient content? Fish oil is an excellent source of the omega-3 fatty acids DHA and EPA, but does not contain high amounts of vitamins A and D. As for cod liver oil, it contains less omega-3 fatty acids and very high amounts of vitamins A and D.
According to some sources, cod liver oil contains about 8% EPA and 10% DHA, which is much less than fish oil, which contains about 18% EPA and 12% DHA.
Due to the concentration of vitamins, cod liver oil has traditionally been given as a supplement to young children since the 1960s as it helps support brain function and development. Due to the fact that many people today suffer from vitamin D deficiency, cod liver oil has returned to the shelves of pharmacies and health food stores. Many people who use cod liver oil rely on it during the winter months, when they spend less time outdoors, to ensure high levels of absorbable vitamin D.
If you want to take fish oil supplements, where should you stop? What is the ideal form of fish oil? Experts say the best form of omega-3 fish oil is fish oil, which contains astaxanthin (a powerful antioxidant that also helps stabilize fish oil). They recommend purchasing fish oils derived from Pacific salmon, which are high in DHA/EPA and astaxanthin.
Omega-3 fatty acids are found in fish and fish oils, as well as cod liver oil.
Are there potential dangers and side effects from eating Omega-3 foods?
Omega-3s are considered to be very safe and effective fatty acids even at up to 20 grams per day, however some people may experience minor side effects when taking fish oil supplements, such as:
- Fishy burping or fishy taste in the mouth (most commonly people complain about this, but this shouldn't happen if you're taking high quality supplements).
- Stomach pain or nausea.
- Diarrhea (diarrhea).
- Possible excess bleeding if you take more than three grams per day.
- Allergic reactions.
- Changes in blood sugar levels or complications when taking fish oil supplements with diabetes medications.
Most people will not experience any side effects when eating large amounts of omega-3 foods and taking fish oil supplements daily. However, if you experience side effects when taking higher doses of omega-3s, talk to your doctor about it. One thing to note is that you definitely shouldn't take omega-3 fish oil supplements if you are allergic to most fish, as there is a risk of a serious allergic reaction.
Author of a patented method for correcting eating behavior and weight loss, an employee of the Institute of Functional Medicine (IFM, USA) and Ph.D. Mikhail Gavrilov talks about the dangers of omega-3 deficiency for the body, what foods contain these fatty acids, and how omega-3 differs from omega-6.
Mikhail Gavrilov
Omega-3 polyunsaturated fatty acids belong to a group of unsaturated fatty acids that are found mainly in plant foods, although they are sometimes found in foods of animal origin. The number in the name of the fatty acid means the serial number of the location of the double bond (omega-3 has the third carbon atom from the end). The presence of such a double bond indicates that there is some free space in the molecule, to which another molecule or another atom can join. That is why unsaturated fatty acids quite easily enter into various biochemical reactions.
Omega-3 fatty acids include alpha-lenolenic acid (ALA; its source is plant foods), as well as decosahexaenoic acid (DHA), eicosapentaenoic acid (EPA; its source is animal products). All types of omega-3 fatty acids are essential - they cannot be synthesized in the body, they can only be obtained from food.
Why does the body need omega-3s?
The benefits of omega-3 fatty acids were discussed in the 30s of the last century. It has been noted that in countries where people eat enough foods containing these acids, the level of cardiovascular diseases is low. Such countries, for example, include Japan, where people eat a large amount of seafood and fish.
Now the benefits of omega-3s are being talked about not only in the aspect of the prevention of cardiovascular diseases. This substance helps maintain brain activity, control weight, and prevents premature aging.
7 Health Benefits of Omega-3s
- Fatty acids, entering the body, are absorbed through the walls of the intestine into the blood, thereby improving its rheological properties (properties that determine the fluidity of the blood. - Note. ed.). It becomes more fluid, which reduces the likelihood of blood clots.
- Omega-3 has a beneficial effect on the walls of blood vessels, helps to repair minor damage in them. This reduces the risk of atherosclerotic plaque formation.
- Fatty acids are necessary for the formation of phospholipids, which make up cell membranes, including the membranes of brain cells. It has been proven that the use of omega-3 has a positive effect on the ability to remember information and on the cognitive functions of the brain in general.
- Based on omega-3 fatty acids, prostaglandins are synthesized - substances with anti-inflammatory properties. Reducing the overall level of inflammation in the body reduces the risk of developing diseases of the joints, liver and various age-related diseases.
- Omega-3 is involved in the absorption of fat-soluble vitamins.
- Fatty acids are involved in a number of metabolic processes in the body and stimulate them. In particular, they increase the processing time of those calories that we get from saturated fats and carbohydrates, which is extremely important when losing weight and maintaining weight. In addition, when eating enough omega-3s, the need for other fats is reduced. This is especially important when a person has already formed an addiction to fatty foods and wants to reduce its volume.
- Fatty acids also play an important role for pregnant women, participating in the formation of the eyes, brain and immune system of the child.
What can an omega-3 deficiency lead to?
The lack of omega-3 fatty acids in the diet affects, first of all, the functions of the brain. Deficiency of these acids leads to age-related decline of all cognitive functions of the brain. And it can also cause mood swings, depression, which, in turn, often contributes to emotional overeating and weight gain.
The body can respond to a deficiency of this acid with non-specific inflammation, which affects all metabolic processes in the body. Pronounced symptoms in such a condition may not occur. But one of the manifestations is weight gain while maintaining a normal lifestyle. The lack of omega-3 in the diet is reflected in the appearance of the skin. It becomes dry, loses firmness and elasticity.
Sources of omega-3 fatty acids
The main sources of omega-3 are flax seeds, flaxseed oil, walnuts, walnut oil, chia seeds, seaweed, and fish (mostly those that live in cold waters). But plant foods are not enough to get all kinds of omega-3s. ALA, which is found in plant products, is partially converted in the body into EPA and DHA, but in percentage terms it is no more than 5%. Therefore, it is imperative to consume foods and animal origin (fish) in order to get all types of omega-3 fatty acids.
There is a problem: the quality of fish sold in stores leaves much to be desired. Mostly it is grown in artificial conditions using compound feed. While the main amount of omega-3 fish receives when they eat marine plankton in natural conditions. To get the right dose of omega-3 from fish, you need to eat it every day. If this is not possible for you, I recommend paying attention to fish oil, which is sold in pharmacies. These are capsules, inside of which, in fact, there is fish oil. The capsule shell protects the fat from contact with air, which prevents its oxidation. To obtain the daily norm, it is enough to consume an average of 2-3 capsules.
The recommended daily intake of omega-3 fatty acids is 3,000-4,000 mg. Half of the daily dose can be obtained from 100 grams of salmon, sardines or herring, a tablespoon of flaxseed or flaxseed oil, 30 grams of walnut. The full daily allowance is from 100 grams of mackerel or a tablespoon of chia seeds.
Omega-3 fatty acids are necessary for the body for the proper functioning of the central and peripheral nervous systems, for the normal functioning of the heart. In addition, they are included in the structure of cell membranes.
Scientists have noticed that the inhabitants of the Far North rarely suffer from atherosclerosis, heart disease. As it turned out - due to the fact that their cholesterol levels are rarely above normal. The researchers concluded that this is due to the large amount of fish oil that the Eskimos eat. It turns out that the omega-3 fatty acids contained in it have the ability to lower triglycerides and cholesterol levels. Polyunsaturated fatty acids (PUFA), which belong to the omega-3 group, do not have the property to be produced by the body, therefore they enter it only from the outside.
What are omega-3 fatty acids for?
Omega-3 fatty acids provide bioregulatory effect on the body, contribute to the production of biologically active eicosanoids (tissue hormones) involved in all biochemical processes in cells.
Omega-3 fatty acids are structural units of cell membranes (brain, organs of vision, genitals).
Note:if necessary, fatty acids can be broken down with the release of energy. That is why they are deposited in the reserve, they are the energy depot of the body.
These acids regulate blood clotting, reduce the level, especially low-density lipoprotein, a fraction that is important in the development of atherosclerotic plaques on the walls of blood vessels.
Acting on cardiovascular system, omega-3 cause the expansion of the lumen of blood vessels, getting into the cells of the heart, improve the contractile function of the myocardium. Thus, the risk of myocardial infarction, cerebral stroke, and atherosclerosis of blood vessels is reduced.
AT nervous system omega-3 helps to normalize the transmission of impulses, and also regulates the metabolism of the hormone - serotonin, which plays an important role in a stable state of the psyche, reducing the possibility of development.
Green plants. Among this group of omega-3 sources are - curly parsley, fragrant dill (garden), .
From leafy stands out in the first place garden purslane- popular in the cuisines of Mediterranean climates. This plant is added to salads. We have it growing in the south as a weed plant. In the gardens does not require any special care, very unpretentious. Serves as an excellent natural food for poultry, which willingly eats it.
- flax seeds - 23 g per 1 kg;
- walnuts - up to 7 g per 1 kg;
- beans, beans, soybeans, oat sprouts - up to 1.5 g per 1 kg;
- wheat sprouts - up to 0.7 g per 1 kg.
Hummus – a kind of puree made from chickpeas (mutton peas) and tahini (sesame paste). Garlic, lemon and olive oil are added to this dish.
Available at health food stores seeds(Spanish sage). The grains of this culture have been known for a long time. In addition to omega-3 acids, they contain lignans, specific antioxidants that have an anticarcinogenic effect and the properties of estrogen hormones. They can be added to different products, as well as used in food oil.
Omega-3 food supplements
In the absence of access to natural sources of omega-3, or for some other reason, omega-3 nutritional supplements available in capsule form can be used.
Fish oil and flax oil are also available in capsules. Separate preparations of EPA and DHA acids have also been created.
It is especially convenient to take these dosage forms for patients with moderate and severe stages of diseases (myocardial infarction, stroke, severe stages of hypertension).
Taking capsules can simplify the task of treatment in cases of connective tissue diseases of an autoimmune nature - systemic lupus erythematosus, rheumatoid arthritis, scleroderma, etc.
Now more and more you can hear about the benefits of fatty acids. People who want to be healthy try not to consume animal fats, making a choice in favor of vegetable oil. When choosing foods for a diet, many find out where Omega-6 is found. Therefore, sometimes it turns out that even too much of these fatty acids enters the body. And despite the fact that they are very beneficial for health, their excess can lead to serious violations in the functioning of various organs.
The role of fats in the body
Women who want to lose weight often cut out fat altogether. But this cannot be done, since these substances are necessary for the body. It is from the components of fats that the molecules that make up cell membranes are built. Therefore, with a lack of fat, cells cannot grow and exchange information.
In addition, fats are used for energy production. Not a single process in the body can do without them. Moreover, both vegetable and animal fats are needed. The only things to avoid are trans fats, such as margarine, and refined oils. Overcooked fats can also become harmful, because with a strong increase in temperature, their components decompose with the formation of carcinogens..
Characterization of fatty acids
Of all the fats that enter the body with food, unsaturated ones are useful. There are a lot of them, but no more than two dozen are considered important for a person. All of them are included in the group These are monounsaturated acids Omega-9, polyunsaturated acids - Omega-3 and Omega-6. Moreover, if the first can be produced by the body on its own, which is why their deficiency is never observed, all the rest come only with food. And since they are very important for the functioning of cells, every person needs to know where Omega-3 and Omega-6 are contained. This is necessary in order to include these products in the daily diet.
Omega-3s are docosahexaenoic, eicosapentaenoic and alpha-linoleic acids. They are involved in the work of the central nervous system, so their lack negatively affects health. Omega-6 is represented mainly by linoleic acid. It is used to produce other substances needed by the body, such as gamma-linolenic and arachidonic acids.
If polyunsaturated fatty acids enter the body in sufficient quantities, then mediators that transmit impulses from nerve cells are produced normally. These substances perform the following functions:
- responsible for the sensitivity of receptors;
- participate in the work of the circulatory, respiratory and nervous systems;
- stimulate the processes of smooth muscle work;
- participate in metabolic processes.
Role of fatty acids
It is very important that the correct balance of these substances is maintained in the body. It is Omega-3s that stimulate the production of mediators for the transmission of nerve impulses. They are most abundant in fish oil, flaxseed oil, and walnuts. But you also need to know where Omega-6 is found. After all, these substances also have very important properties:
- improve the functioning of the nervous system;
- relieve premenstrual syndrome in women;
- reduce inflammation;
- cleanse the body of toxins;
- improve the condition of the skin, hair and nails;
- participate in the processes of cell regeneration;
- normalize the amount of cholesterol in the blood.
What is harmful lack of these fats
Most people are deficient in omega-3s. Because of this, obesity develops, a person ages faster, often gets sick. But it may also be that linoleic acid also enters the body with food in insufficient quantities. This occurs with an unbalanced monotonous diet, frequent dieting, or in violation of lipid metabolism. The body also experiences an increased need for these fatty acids in the cold season, with various diseases and during pregnancy.
Then the following symptoms may occur:
- skin condition worsens, eczema appears;
- hair falls out, their growth slows down;
- impaired liver function;
- nervous diseases occur;
- bones and joints suffer;
- immunity decreases;
- reproductive function is impaired.
Where is Omega-6 found?
A table of the ratio of the amount of fatty acids in the most common products is offered for study by people who want to take care of their health. Linoleic acid is good for the body, but it is most effective only when combined with omega-3s in the right ratio. If the balance of these acids is maintained, the body functions properly. You should try to choose those products that contain Omega-6 and Omega-3 in the correct ratio. They should enter the body, respectively, 8-10 and 0.8-1.6 grams per day.
The following foods are especially useful for maintaining the balance of fatty acids:
- linseed oil;
- chia seeds;
- flax seeds;
- walnuts;
- raw beans;
- lettuce;
- fresh spinach;
- pumpkin;
- cauliflower;
- arugula.
Omega-6: where it is found the most
In order not to experience a lack of any nutrients, you need to monitor the balance of your diet. It is important that fats are present in the diet daily. It is especially necessary to pay attention to those foods that contain the most Omega-6. It can be:
- raw sesame, sunflower and pumpkin seeds;
- unrefined sunflower, corn, soybean, sesame and other vegetable oils;
- raw pine nuts, pistachios and peanuts;
- wheat, rye, oats, lentils, chickpeas;
- eggs and offal;
- avocado;
- sea fish.
In addition, there are nutritional supplements from which you can get enough linoleic acid. These are grape seeds, blackcurrant, Spirulina and others. Such supplements are often successfully used for arthritis and other inflammatory diseases, disorders of the cardiovascular system.
But it is not enough to know what foods contain Omega-6, they must also be used correctly. In order for fats to be well absorbed, foods should be cooked as little as possible. Food fried in oil is especially harmful. All oils are recommended to be added to cooked food immediately before consumption. And you need to make sure that they are cold-pressed and unrefined..
Why can there be an excess of these acids
This is most often due to changes in the food industry that have taken place in the last few decades. Grazing cattle on natural pastures becomes unprofitable, as well as catching fish in the sea. If they grow and eat naturally, then their meat is good for health, as it contains all the necessary nutrients. But now livestock and fish are grown on cheap feed rich in Omega-6. Therefore, modern meat and milk are rich in precisely these fatty acids, but Omega-3 is not in them.
In addition, all junk food contains a large amount of fat. These are chips, french fries, sauces, pizza, sausages.
Why Too Much Omega-6 Is Harmful
The modern fascination with healthy eating, and especially the attention to fats, leads to the fact that the diet of an ordinary person is usually not deficient in them. Omega-6 fatty acids are now especially ingested with food. Few people know where these substances are contained, but the food industry has taken care of this for consumers. Indeed, most livestock and fish farms grow products using special feeds rich in these fatty acids. Therefore, many people experience an overabundance of them.
This condition leads to narrowing of blood vessels, increased blood pressure, impaired immunity and frequent inflammatory diseases. People who frequently consume foods rich in omega-6 are more likely to suffer from cardiovascular and oncological diseases, they age faster, suffer from migraines, depression, arthritis or asthma. With an excess of linoleic acid, blood viscosity increases, blood clots may occur. And this happens because the balance of fatty acids is disturbed - there is not enough Omega-3. At the same time, the body begins to use linoleic acid for energy production and cell building..
How to maintain the right balance of fats
These substances must be supplied to the body not just like that, but in the correct ratio. The balance of Omega-6 and Omega-3 should be 2:1, in extreme cases - 6:1. But now in most people it is 10:1, but more often even 30:1, which leads to disruption of the functioning of many organs. Recently, a lack of omega-3 fatty acids has often been observed in a modern person. There are many of them in leafy greens, fresh fish and seafood, but only not grown, but living in natural conditions. Since a modern person consumes little of such products, the body switches to omega-6 fatty acids.
Where omega-9 is contained, rarely anyone is interested. After all, this group of fatty acids, even in the absence of them in food, can be synthesized by the body itself. And their shortage is observed mainly in vegetarians, as they are found in meat products, and from vegetables and fruits - only in avocados and olives, a little in almonds, rapeseed and sunflowers.
