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Omega-3 fatty acids: which foods contain, list, video
Scientists have shown that vital omega-3 fatty acids are better absorbed from natural foods than from dietary supplements. Fortunately, most of these products are readily available and can be found in any store. So for the sake of beauty and health, it is enough to add only a couple of points to your diet.
Omega-3 acids are fatty acids that are vital nutrients. They are a group of three fats: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). The body uses them to regulate blood clotting, build cell membranes, and maintain cell health. These are fats that are good for the cardiovascular system and help lower blood triglycerides and low-density lipoprotein (LDL) levels – the so-called bad cholesterol.
In addition, omega-3 fats are able to suppress various inflammations. On the one hand, inflammation is a normal part of the body’s immune response. On the other hand, research shows that they also underlie many serious diseases, including cardiovascular and autoimmune diseases.
These substances have found use in the prevention and treatment of Alzheimer’s disease, asthma, bipolar disorder, lupus, high blood pressure, eczema, diabetes, osteoarthritis and osteoporosis, psoriasis and rheumatoid arthritis. Omega-3s are recommended during pregnancy.
It is important to remember that this type of fatty acid is not only essential for health, but omega-3s are also essential. In the human body, they are not synthesized on their own, so it is very important that they come with food.
Signs that you are lacking in omega-3 acids
Nutritionists believe that most omega-3s are not getting enough. A serious lack of this type of fatty acids is signaled by:
– joint pain;
– increased fatigue;
– dry and itchy skin;
– fragility of hair and nails;
– inability to concentrate.
In addition, a lack of omega-3 acids can lead to type XNUMX diabetes, depression, and cardiovascular disease.
There is another side to the problem: sometimes a person consumes large doses of these acids, but deficiency symptoms still remain. Here we can talk about poor absorption of omega-3. For their complete assimilation, the body must have the proper amount of such nutrients as vitamin B6, vitamin B3, vitamin C, magnesium and zinc.
Vitamin E protects omega-3 fats from oxidation, so it should also be present in your diet. In addition, the activity of omega-3 fats reduces the consumption of saturated and hydrogenated fats: fatty meats such as margarines and products made with them.
Omega-3 fats, like all polyunsaturated oils, are extremely sensitive to heat, light and oxygen. They are oxidized or, more simply, they become bitter. This affects not only their taste and smell, but also the nutritional value.
Where to find the right fats
Doctors recommend 500 to 1000 mg of omega-3 acids per day. This, by the way, is not so difficult, and even delicious. One of the best sources of omega-3s is seafood. For example, in a hundred-gram jar of canned tuna, its own juice contains exactly the same amount of fatty acids. Also rich in omega-3 fatty fish: halibut, herring, trout, mackerel, salmon, sardines.
Another great source of omega-3 fats is oysters, lobster, squid, and shrimp. What is nice is that these products do not get better. And the body also gets a good portion of quality protein.
An important factor is the origin of the seafood. Only those that are naturally caught are rich in essential acids. Cultured fish feeds on fishmeal and algae supplements, making them less useful.
Plant sources
Pumpkin seeds, flaxseeds, walnuts and peanuts are also rich in omega-3 acids, like the oil squeezed out of them. Flaxseed is considered to be particularly generous with this type of fat. It can be added to cereals and salads, baked bread, rolls and pies with them. Omega-3 fats are also found in soybean, mustard, and canola oils.
There are omega-3s in vegetables, especially a lot of these acids in green leafy ones: Brussels sprouts and white cabbage, for example, spinach, parsley and mint. A good source is pumpkin. Vegetarians are advised to eat more beans – especially red beans – to get the omega-3 fats they need.
Meat and eggs
Meat is a potentially good source of omega-3 acids, but it’s not that simple. If the animal was kept on a herbal diet, then yes, there will be a lot of the right fats in the meat. If he was fed grain, there would be less omega-3s. If the compound feed – omega-3 will not be practically at all.
In eggs, omega-3 acids are found mainly in the yolks, which many avoid due to the presence of saturated fat and cholesterol in them.
It is important to remember that any, even the most useful substance, in large doses turns into poison. Studies have shown the dangers of hemorrhagic stroke and bleeding in people with blood thinning diseases from excessive consumption of omega-3 acids, so if you have a predisposition to such diseases, you should be careful. And in any case, before taking any dietary supplements or radically changing your diet, you need to consult your doctor.
“Products – sources of omega-3 polyunsaturated fatty acids (PUFA), are very expensive and inaccessible to the vast majority of the population of the developed countries. These are seafood and meat of wild animals or pets on free grazing.
And it is unrealistic to buy flaxseed oil in good quality. It is almost always sold already rancid. The reason is violation of storage conditions. The only way to buy it is to live near the place of production. It should be stored in a dark container and in the refrigerator, and in stores it always stands at room temperature and usually in transparent glass. If you do decide to save money and buy it, sniff it before each use. The smell of fresh linseed oil should be nutty, sweetish. If it smells of rancid fish, it has already deteriorated. Throw it out.
The prophylactic dose of omega-3 is 1 gram per day. If you have certain medical conditions or expect a therapeutic effect from omega-3s, it is recommended to increase the dose to 2 grams per day.