Of the polyunsaturated fats, Omega 3 is probably the most beneficial for the body. Our nutritionist Oleg Vladimirov tells us why this is so.
Omega 3 is a mixture of 11 polyunsaturated fatty acids, the main ones being linolenic acid, eicosapentaenoic acid, and docosahexaenoic acid. Back in the thirties of the twentieth century, scientists found out that Omega-3s are necessary for growth and normal development, and a little later, studies of the indigenous population of Greenland confirmed that the Eskimos, or, as they call themselves, Inuit, do not suffer from cardiovascular diseases and atherosclerosis, have a stable blood pressure and pulse precisely because their diet consists almost entirely of fatty fish.
To date, it has been proven that Omega 3, by reducing excessive blood viscosity, reduces the risk of developing cardiovascular diseases, increases the synthesis of hormones and anti-inflammatory prostaglandins, accelerates metabolism and prevents the deposition of fat in the body, and is also necessary for the normal development and functioning of the brain, eyes, and nerves. For the health of our brain, fats of this group are especially necessary, because it itself consists of 60% fat, and most of these percentages are just Omega 3. When they are not enough in food, they are replaced by other fats, as a result of which the functioning of brain cells is difficult and, as a result, our thinking loses clarity, and memory is impaired. Experts recommend increasing the amount of Omega 3 in the diet also to correct stress, anxiety,and depression.
The best sources of Omega 3 are marine products, such as fatty and semi-fat fish, crustaceans. Just remember that they can be good sources if they are caught in natural conditions in the northern seas, and not grown on a farm. Do not forget about the large amount of mercury in seafood and sea fish. So, the Japanese believe that if you eat only your favorite tuna for a couple of months, then you will be able to completely remove the mercury obtained during this period from the body only in a couple of decades. The usual recommendation is to eat fish and seafood two to three times a week, and for the above health problems-up to five times. It is best to eat fresh fish, but there are many benefits from canned fish in oil.
Other sources of Omega 3 are flaxseed and sesame seeds and oil, canola oil, nuts, tofu, and green leafy vegetables. Sesame contains a large amount of easily digestible calcium. Flax seed is well ground, because then the body gets useful fiber. Flaxseed oil is useful only when cold pressed ― as a dressing for cold dishes, because when heated, toxic substances are formed in it (this also happens when it is stored in the light).
In order to get the necessary amount of Omega 3, an adult needs to eat about 70 g of salmon a day, or one teaspoon of freshly ground flaxseed, or up to ten pieces of unroasted nuts,or 100 g of canned fish.