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Omega-3s are among the essential polyunsaturated fatty acids. This means that they are not synthesized in the human body and must come from the environment with foods that contain these compounds in sufficient quantities. Thus, it is possible to provide not only their daily need, but also to fill the deficit.
The omega-3 class includes three types of fatty acids: linolenic, eicosapentaenoic and docosahexaenoic. All of them can be of plant and animal origin. Most of the linolenic acid is found in flax seeds. The sources of the other two acids are sea fish, salmon, tuna and sardines. The daily need for omega-3 acids is 1-2 grams, which depends on the general condition of the body and diseases that a person has.
Therefore, the need for polyunsaturated fatty acids increases significantly under such conditions:
General and local vascular atherosclerosis;
Hypertension;
Violations of cerebral circulation;
Ischemic heart disease;
heart attack and stroke;
Alzheimer’s disease and demyelinating diseases;
Oncopathology;
Hormonal insufficiency;
Reduced ambient temperature;
The most important value in terms of the body’s need for lipids belongs to their balance. The current situation in this respect is such that in our body there is constantly a striking imbalance between omega-6 and omega-3 acids. For the normal course of metabolic processes, their ratio should be 2:1. A breakdown in this indicator towards an increase in omega-6 can lead to bad consequences, while omega-3 can eliminate them.
Herring reduces the risk of stroke
According to the authors of this work, such effects of fish products are possible due to their high content of omega-3 fatty acids. These compounds have a beneficial effect on lipid metabolism by reducing the percentage of blood cholesterol, which underlies vascular damage and arterial hypertension. It was possible to obtain such a conclusion on the basis of 15 major studies that were carried out simultaneously in several countries of the world (Europe, China, Japan, USA).
All these conclusions have an objective explanation. The thing is that fish contains extremely important beneficial compounds. One of them is omega-3 fatty acids. They protect the brain from stroke. Each person can feel their benefits if he eats fish at least twice a week. So says Dr. Dariusz Mozaffarian, who is an assistant professor in one of the departments of Harvard Medical University. According to many scientists, fish dishes are also a powerful source of selenium and vitamin D, which are important trace elements for patients with heart and vascular diseases.
Dariusz Mozaffarian found that the most omega-3 lipids are found in fatty fish. These include salmon and herring. Grilled tuna has also been shown to have a positive effect on maintaining a normal heart rhythm.
These data are confirmed by scientists from the American Heart Association. They are also convinced that to prevent stroke conditions, it is enough to cook and eat fish dishes at least twice a week. For people living in the CIS countries, the most affordable fish product is herring, which can be the main focus as a source of omega-3 fatty acids for the body.
Vitamin E saves the brain after a stroke
Such conclusions were made by scientists at the Ohio State University (USA), according to The Times of India magazine.
According to the authors of this study, the most common signs of a stroke are unilateral numbness and weakness of the extremities, incoordination, sudden pallor of the skin, speech disorders, nausea accompanied by dizziness, impaired swallowing, visual and oculomotor disorders. At the same time, the stroke itself develops in just a few minutes or even seconds, being the result of impaired blood flow to the brain. It can be both primary acute in nature and be formed against the background of previous transient attacks of cerebrovascular accident.
Many scientists attribute vitamin E to the means that significantly reduce the severity of the consequences of stroke brain damage. Vitamin E is able to reduce the risk of stroke and its complications due to the ability to block the release of enzymes responsible for the accumulation of toxic lipids and their peroxidation products in nerve cells.
Vitamin E exists in nature in several forms. The most common is alpha-tocotrienol.
Sources of Vitamin E
The natural source of this substance is sea fish, any vegetable oils, soy-based products, milk, greens, eggs, meat, liver. It is especially worth noting the benefits of palm oil alpha-tocotrienol, which is 70% represented by this substance. According to the standards of domestic medicine and many world countries, the daily requirement for vitamin E is about 10 mg.
Chocolate saves from a stroke
Scientists from the Karolinska Institutet in Stockholm conducted an interesting study, during which it was found that chocolate significantly reduces the risk of stroke, especially in women of all ages. About 30 thousand women from Sweden were involved in the research, which was published on the pages of Reuters.
It is established that the daily serving of chocolate should be 45 grams.
After examining these data, employees of the University of California set about substantiating the observed effects of chocolate in relation to the prevention of brain damage by stroke. It was found that such an action is possible due to the high content of flavonoids in chocolate. Larrson herself reported that these substances contribute to the normalization of blood pressure and strengthen the vessels of the cerebral and cardiac plexuses. To date, several large studies are planned that would provide even more information about this phenomenon and the ability of chocolate to influence the course of a stroke.
According to Suzanne Larrson: “It is still too early to say with certainty that it is chocolate that reduces the risk of stroke. Its benefits for the body have long been beyond doubt, but it should not be abused either, since its calorie content is quite high. The content of sugars, fats and their various compounds is also high. Preference should be given to regular dark chocolate, which contains much less sugar and cocoa than milk chocolate..
Doctors recommend that individuals who are at risk for developing a stroke categorically refrain from smoking, not be exposed to physical exertion and strictly follow a dietary regimen. It is worth noting that chocolate is not listed in any of the lists of drugs that inhibit the development of stroke damage.
Foods rich in omega-3
These fatty acids are the building blocks of all cell membranes, as they are part of phospholipids. Most of all, this is true for brain cells, endocrine glands and the heart. In addition, they have an inherent antioxidant effect. This means that omega-3s are able to neutralize toxic peroxidation products and inactivate free radicals. This is based on their positive effect on the body. After all, they are able to protect healthy cells, restore damaged ones and prevent the development of their cancerous degeneration. These effects are especially well achieved by the correct combination of omega-3, omega-6 and vitamin D, which are contained in the optimal amount as part of a well-chosen diet.
To preserve their useful properties, it is necessary to keep them in conditions that exclude the action of these factors!
The content of Omega-3 in different products (per 100 grams):
Fish oil ~ 35 g (depending on the type of fish and the place of its catch);
Chia seeds 19 g;
Flaxseed 18,1 g;
Cod liver 15 g;
Rapeseed oil 10,3 g;
Olive oil 9 g;
Hemp seed 8,1 g;
Walnuts 6,8 g;
Mackerel 5,3 g;
Tuna 3,2 g;
Herring 3,1 g;
Trout 2,6 g;
Salmon 2,3 g;
Halibut 1,8 g;
Soybeans 1,6 g;
Oat germ 1,4 g