Omega-3s are essential fatty acids, also known as polyunsaturated fatty acids (PUFAs). These are mainly unsaturated fats, which are good for of cardio-vascular system. They play a critical role in brain function and normal growth and development. They also help reduce the risk of heart disease. These fats are not produced in the body, so the body must obtain them from food and supplements, so we'll tell you which foods contain omega-3s so you can always have a nutritious diet.

According to research, omega-3 fatty acids are very important for relieving inflammation. They reduce the risk of chronic diseases such as heart disease, cancer and arthritis. They are concentrated in the brain and are therefore important for brain function, memory and behavioral functions. Babies who do not get enough omega-3s from their mother during pregnancy are at risk of developing vision and nerve problems. Symptoms of omega-3 deficiency include poor memory, fatigue, dry skin, heart problems, mood swings, depression and poor circulation.

You can also find out in more detail for men and women.

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

Sources of Omega-3 Fatty Acids:

• The richest sources of omega-3 fatty acids are seafood, particularly fish such as tuna, salmon and halibut, as well as seaweed and krill.
• In addition, omega-3 fatty acids are present in walnuts, soy products, pumpkin seeds and canola (canola oil).
• Dark leafy greens such as spinach and romaine lettuce are also high in omega-3s.
• In addition to the above, omega-3 acids are also found in high concentrations in fruits such as melon, black currant and grenades.

World's Healthiest Foods Ranking of Foods Sources of Omega-3 Fatty Acids

World's Healthiest Foods Evaluation Rules

Top Thirteen Sources of Omega-3 Fatty Acids

Fish oil is perhaps the most important source of omega-3 fatty acids. It is a well-known dietary supplement and can be found in liquid form or capsules.

• There are two important types of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both of these acids are found in fish.
• Salmon is also a source of dietary fats other than omega-3s.
• Farmed salmon contains about 1.8 grams of omega-3 per 85 grams, which is more than wild salmon.
• However, not all of this amount is usable by the body, and farmed salmon also contains pesticides and antibiotics.
• Thus, it is preferable to consume wild caught fish, which does not contain chemicals.

Other types of fish

In addition to salmon, there are many other fish rich in omega-3 acids. These include bluefish, tuna, herring, shrimp, mackerel, trout, anchovies, sardines, etc. It is recommended to eat fish two or three times a week.

Below are some popular types of fish and shellfish and their approximate omega-3 content per 100-gram serving:

• Salmon (Atlantic, Chinook, Coho): 1,200-2,400 mg
• Anchovies: 2,300-2,400 mg
• Bluefin tuna: 1700 mg
• Yellow tuna: 150-350 mg
• Canned tuna: 150-300 mg
• Sardines: 1,100-1,600 mg.
• Trout: 1000-1100 mg.
• Crab: 200-550 mg.
• Cod: 200 mg
• Scallops: 200 mg.
• Lobster: 200 mg.
• Tilapia: 150 mg.
• Shrimp: 100 mg

2. Other fats

In addition to fish oil, there are other fats that are excellent sources of omega-3 fatty acids. These are olive, rapeseed, soybean oils, and flax seed oil.

Olive and canola oil can easily supplement your diet if you add it to vegetables such as broccoli, asparagus, carrots, onions or potatoes, or if you fry them in them, it will make your diet healthier.

Like flaxseed oil, flax seeds are an excellent source of omega-3 fatty acids. These seeds are usually reddish brown or golden in color.

• To obtain the necessary nutrients, the seeds should be ground, since the outer shell is very difficult to digest.
• Flax seeds can easily be found in the health food section of any supermarket.
• It is better to grind the seeds and make the oil yourself, rather than buying ready-made oil in the supermarket, as it will quickly turn bitter, even if you keep it in the freezer.
• One of the great benefits of flaxseed is that it can be easily added to smoothies or oatmeal.

Try adding two tablespoons of flax seeds to your oatmeal or frozen berries to your protein shake. Here are some plant sources and the amount of omega-3 acids they contain.

• Flaxseed oil, 1 tablespoon. . . . .8.5 g ALA
• Walnuts, 30 g. . . . . . .2.6 g ALA
• Flax seeds, 1 tablespoon. . . . .2.2 g ALA
• Rapeseed oil, 1 tablespoon. . . . .1.2 g ALA

For those who don't really like fish, you can switch to eggs, as they are also a rich source of omega-3 fatty acids.

• To get enough fatty acids, consume organic beef or poultry, they are best.
• However, finding such meat can be difficult and, moreover, expensive.
• Therefore, eggs from grass-fed farm chickens are suitable as a replacement; they have 7 times more omega-3 than regular eggs.
• These eggs can be found in certain grocery store chains.

These seeds were a major source of energy for the Aztecs for hundreds of years, taste similar to nuts and are another excellent source of alpha-linolenic acid.

• These tiny seeds are rich in fiber, protein, calcium, magnesium and phosphorus.
• They can also be a substitute for whole grains. (But not Spanish culture, AAZAZAZAZA - approx. transl.)
• Unlike other seeds, they do not need to be ground for the body to absorb nutrients.
• Chia seeds can be added to yogurt, cereal or salads.
• These seeds can also be used to add variety to shakes, smoothies and snacks, thereby increasing their nutritional value.
• One or two teaspoons of chia per day will be very beneficial for your health.

Of all the nuts or grains, hemp seeds contain the most essential fatty acids. They are high in protein, minerals and polyunsaturated fatty acids such as gamma-linolenic acid (GLA) and stearidonic acid (SDA).

They can also be sprinkled on various dishes; it is better to store the seeds in the freezer so that they do not spoil. (In fact, if you think about it, what the little ones do is a terrible transfer - approx. transl.)

7. Cauliflower

Cauliflower also contains quite a lot of omega-3 fatty acids, making this vegetable beneficial for maintaining heart health. In addition to omega-3, it is rich in nutrients such as potassium, magnesium and niacin.

In order for all the beneficial properties to be preserved, the cauliflower should be steamed for no more than five to six minutes, and lemon juice or cold-pressed olive oil should be added.

8. Brussels sprouts

These little ones green vegetables in fact, there is a whole warehouse of beneficial substances, including omega-3 fatty acids, they are considered an ideal means of maintaining healthy and beautiful skin. You also need to steam it for about five minutes.

Each portion Brussels sprouts contains about 430 milligrams of alpha-linolenic acid.

9. Purslane

This nature-inspired salad contains about 400 milligrams of omega-3s per serving. It is also rich in calcium, potassium, iron and vitamin A. This makes it an important figure on the list of omega-3 rich foods.

This oil is obtained from the seeds of the perilla plant and is an excellent source of omega-3.

More than 50 percent of perilla oil contains alpha-linolenic acid, with about 8,960 milligrams of omega-3s per teaspoon. (Who knows what I bought it for, that’s why I’m selling it - approx. transl.)

Now that you know the benefits of omega-3 rich foods and what they are, we are sure you will try to include them in your diet. Eat healthy, drive healthy image life and let us know if you use the above.

11. Soybeans (roasted)

Few people know that this plant is very rich in omega-3 fats. Soybeans contain alpha-linolenic acid, which promotes heart health. In fact, a cup of steamed soybeans has more omega-3 fats than some fish!

Add walnuts to your favorite baked goods, crumble and sprinkle on salad or cereal, or eat plain, walnuts are good in any form. This nut is not only good for blood vessels, but also helps maintain the desired weight.

This small fatty fish not only tastes amazing, but is also incredibly healthy. Besides the fact that it is rich in omega-3, it contains a lot of other useful substances, as well as vitamins B6 and B12.

Hello readers! IN Lately We often hear from various sources about healthy Omega-3 fats. And it’s good that they are talking about this and trying to convey to people the need for sufficient consumption of these fatty acids.

Unfortunately, the diet of people who do not live near cold seas lacks this acid. And because of this, we have many health problems. Let's figure out in this article why it is necessary to eat Omega-3 polyunsaturated fatty acids and where to get them from.

Many people who want to lose weight believe that fat in foods is the main enemy of a slim figure. And they try in every possible way to limit themselves from using them. If you stick to such a “low-fat” diet for long enough, you will definitely start having health problems and appearance. The skin will age faster, memory will become worse, and the cardiovascular system will also suffer.

To prevent this from happening, fats should make up 30% of the total calorie intake. How to calculate how much fat you need to eat per day? Very simple. Multiply the total calorie content of the daily menu by 30% and divide by 9 (because there are 9 kcal in a gram of fat).

For example, 1200*30%/9=40 gr. In this example, 1200 kcal is my daily energy requirement; everyone will have their own figure. If you don’t know how many kcal you need per day, write in the comments your weight, height, age and activity level (sedentary, athletic, average). I'll do the math and write the answer.

But fats are also different. They can be very harmful, or they can be useful. Therefore, most fat should come from good sources. Only in this case will you feel great and look your best.

There are three types of fats: monounsaturated, polyunsaturated and saturated.

Benefits of Omega-3 fats

A person cannot live without Omega-3, because these fats are essential and can only be obtained from food. It is quite difficult to overestimate the role of Omega-3. In the USA, fish oil is recognized as a medicine and is called a new remedy for old age.

The body uses Omega-3 to strengthen cell membranes. Therefore, a positive effect will be exerted on the entire body. Many scientists believe that a lack of these fatty acids can lead to cancer. And normal daily consumption improves immunity, wounds heal faster, and hormonal levels improve (fat is needed to produce hormones).

Benefits for the heart and blood vessels

Omega-3 has a therapeutic effect on the cardiovascular system. These fats stabilize the muscle cells of the heart and make them resistant to negative influences that disrupt the heart rhythm. In simple words Omega-3s protect the heart from arrhythmia.

Also, these fatty acids protect blood vessels from the formation of blood clots and reduce atherosclerotic plaques in blood vessels, and reduce the level of bad cholesterol. This leads to a reduced risk of myocardial infarction. If you consume enough of these fats, your blood vessels will be more elastic.

Benefits of Omega-3 for the Brain

Scientists have proven that consuming Omega-3 reduces the risk of developing senile dementia, that is, Alzheimer's disease. With this disease, neural connections in the brain are destroyed, the brain decreases in size as it “dries out.” Also, with a severe lack of this fat in the brain, the connection between nerve cells is disrupted, which can lead to depression, schizophrenia and other mental disorders.

Omega-3 fats are very important for children during their brain development phase. Pregnant women, especially in the last trimester, should definitely drink fish oil. And in the first year of life, the child should receive the necessary amount of healthy fats for normal brain development. To do this, it is recommended to breastfeed the baby and the mother to drink fish oil. If a nursing woman does not get enough Omega-3, her hair may begin to fall out, her nails will peel, and her skin condition will deteriorate.

It is important for children to receive fish oil during their education. Omega-3 has been proven to improve perseverance and concentration. If a child is severely lacking in these fats, problems with school performance may arise, and the child may become hyperactive and inattentive. So I recommend that all schoolchildren be regularly given fish oil capsules.

Another good action on the brain - Omega-3 promotes the production of the joy hormone serotonin. That is, you will always be in a good mood.

Benefits for joints

Omega-3 treats joint inflammation. But not only joints, but also removes any inflammation in the body. From these fatty acids, the body produces biologically active substances that act on inflammation. If there is pain in the joints, then this pain will decrease by consuming the right amount of Omega-3. Calcium is also better absorbed, which leads to stronger bone tissue and reduces the risk of developing osteoporosis. This is very important for women during the period.

Benefits of Omega-3 for appearance

When there is a lack of healthy fats, the first thing that suffers is your appearance. Acne may appear on the skin, it becomes dry and wrinkled. Nails peel and break, and hair falls out, splits, and loses its shine.

Therefore, to improve the condition of your hair, nails and skin, first of all think about what you eat and whether you have enough nutrients. And only then try all sorts of external magical beauty remedies. Anti-hair loss shampoo will never make hair stronger if the reason is a lack of healthy fats or protein.

Omega-3 for women: what is it for?

Omega-3 fatty acids are urgently needed by women during pregnancy and breastfeeding. It has been proven that if the mother additionally takes Omega-3 during these periods, the child’s brain develops better and faster than that of peers.

Also, taking fish oil reduces the risk of premature birth by 50 percent, and this is already important.

Another plus for women who consume enough of these fats is the absence of menstrual pain and cramps.

During menopause, Omega-3 supplements help cope very well. Hot flashes are reduced, and the risk of developing osteoporosis and cardiovascular diseases is lower. The risk of developing breast cancer is also reduced.

Sources of Omega-3

The best source is sea fatty fish (herring, sardine, mackerel, trout, salmon, pink salmon, tuna, saury). Omega-3 is absorbed better from fish than from plant sources. Therefore, fish oil is recommended as a dietary supplement for Omega-3 deficiency.

From plant sources - flax seeds, flaxseed, soybean, canola oils, soy products (soy milk, soy meat, tofu, soy oil), walnuts, Brazil nuts, broccoli, spinach, cauliflower, beans.

If we talk about fish, then the necessary fats will only be in fish that was caught from the sea, and not raised on a farm. The fat in fish is deposited from its food. Omega-3 is found in seaweed, the sea plankton that fish feed on. If the fish was grown artificially, then it will no longer contain these polyunsaturated acids.

Real fish oil does not harden, but always remains liquid. If you take cooked fish out of the refrigerator and it is covered with a white, hard coating, it means that it is not fish oil, but saturated animal oil.

Unfortunately, we do not sell fresh sea fish, only frozen, which also reduces its value. Salted and smoked fish will not contain healthy fats.

When talking about plant sources of polyunsaturated fatty acids, it is worth remembering that these fats oxidize when heated. In doing so, they lose their beneficial features, they contain harmful substances that accumulate in the body and can provoke the development of many diseases.

We conclude: such oils (sunflower, linseed) must be cold pressed, preferably first. And they can only be used for preparing cold dishes.

If these oils are hydrogenated, the essential fats will turn into trans fats. Hydrogenation is the process of converting liquid fats into solid form. That is, the production of margarine. Margarine is a very unhealthy “food”. From these fats, atherosclerotic plaques appear in the vessels, and the absorption of good substances worsens.

Today, these products include almost all confectionery products, long loaves, rolls, cheap cheeses, glazed cheese curds, cheap condensed milk, etc.

Comparative table of the composition of vegetable oils and edible fats

The numbers are given as percentages.

As you can see, our most common sunflower oil is almost 70% Omega-6. We need these fats, but in smaller quantities than we actually consume. Olive oil is the leader in Omega-9 fats, so it should be used for preparing hot dishes. Well, Omega-3 is most abundant in flaxseed oil.

Omega-3 intake rate and how to get it

You need to get at least 2 grams of Omega-3 per day. Moreover, both adults and children. In children aged 7 to 14 years, the norm increases to 2.5-3 g per day.

To get the required amount of essential fats, you need to include fish and seafood in your diet 2-3 times a week. In the table below you can see how much Omega-3 is found in different fish. Mackerel and herring are the most valuable species Based on this criterion, the easiest one to take is the daily dose of fish oil.

I also recommend avoiding sunflower oil as much as possible. Ideally, you need 2 vegetable oils: olive (for hot dishes) and linseed (for cold dishes). If you don’t like the taste of flaxseed oil in salad (some people don’t like the bitterness), then you can use it in the morning before meals with water (1 tbsp).

Walnuts or Brazil nuts are also good for snacking. But remember that all nuts are very high in calories. Therefore, in order not to spoil your figure, eat no more than 5 walnuts, and 2 Brazilian walnuts.

Another very healthy food rich in Omega-3 is flaxseeds. They can be added to soups and other dishes to increase nutritional value.

I also advise you to include soy products in your menu. It could be soy pure form. If you have a summer cottage, then you can grow it for yourself and always have a healthy and high-quality product in your home. Soybeans are grown in the same way as beans. It can be added to cutlets or cooked as a side dish. You can also find soy meat, soy milk, soy tofu, soy oil, and soy flour on sale.

In winter, you can take additional fish oil capsules. This way your immunity will be much better and you and your children will suffer from viral infections much less often.

Contraindications to the use of fish oil

Fish oil should not be taken as a food supplement:

• people with allergies to fish oil;
• during the active phase of tuberculosis;
• for stones in the urinary or gall bladder;
• with renal failure;
• for diseases.

If you have any doubts, consult your doctor.

That's all for me. If you have any questions, write them in the comments. I would be grateful if you share this article with your friends by clicking on the buttons below. I wish everyone good health!

You've probably heard about Omega 3 last years. Why? Omega 3 fatty acids are key for normal development and growth.

A growing body of scientific research shows that these healthy fats help prevent a wide range of medical problems, including depression, cardiovascular disease, asthma, rheumatoid arthritis, cancer, psoriasis and many inflammatory diseases.

Omega-3 fatty acids (PUFAs) provide many health benefits to humans and play important role in reducing inflammation throughout the body - in blood vessels, joints and other places. Research shows strong evidence that omega-3 fatty acids help lower blood pressure and triglyceride levels. People who have had a heart attack and take Omega-3s have a lower risk of further heart attacks.

Omega-3 fatty acids reduce the overall risk of death from heart disease. Also known as polyunsaturated fatty acids (PUFAs), Omega-3s play an important role in brain function and normal growth and development. Omega-3 acids are highly concentrated in the brain, which has important effects on cognitive (memory and performance) and behavioral functions. Research also shows the effects of Omega-3s in reducing inflammation and reducing the risk of developing chronic diseases.

Symptoms of PUFA deficiency typically include fatigue, heart problems, poor memory, dry skin, mood swings, depression, poor circulation, brittle hair and nails, inability to concentrate and joint pain.

What are Omega-3 acids?

Omega-3 acids are considered essential fatty acids. Our body needs them to function properly. Unlike the saturated fats found in butter and lard, Omega-3 fatty acids are polyunsaturated. The terms “saturated” and “essential” refer to the number of hydrogen atoms that are attached to the carbon chain of fatty acids.

Polyunsaturated fats (as opposed to saturated fats) are liquid at room temperature and remain liquid when refrigerated or frozen. While every type of fat can contribute to improved health, the importance of Omega-3 fatty acids in promoting health and preventing disease cannot be overstated.

The three most nutritionally important Omega-3 fatty acids are:

• Alpha-linolenic acid (ALA),
• eicosapentaenoic acid (EPA) and
• docosahexaenoic acid (DHA).

Since these essential acids (ALA, DHA and EPA) are not produced in our body, we must obtain them externally from our diet.

The two main ones, EPA and DHA, are found in some fish. Plants (such as flax) contain Omega-3 ALA, which the body partially converts into DHA and EPA. Algae and oil often only provide DHA. DHA and EPA are found together only in fatty fish and algae.

Experts say the health benefits of DHA and EPA - from fish and fish oil - are better established than plant sources with ALA, which are less known - although they have the same benefits.

What are the functions of Omega-3 fatty acids in the body?

As you know, every cell in our body is surrounded by a cell membrane, consisting mainly of fatty acids. The cell membrane allows enough essential nutrients to enter the cell, and also ensures that waste is quickly removed from the cell.

To perform these functions, however, it is necessary that the cell membrane maintain its integrity and fluidity. Cells without a healthy membrane lose their ability to retain water and vital nutrients. Moreover, they also lose the ability to communicate with other cells! Researchers believe that loss of cell-to-cell communication is one of the physiological factors that leads to the growth of cancerous tumors.

Because cell membranes are made of fat, their integrity and fluidity is determined to a large extent by the types of fats we eat. Remember that saturated fats are solid at room temperature, while omega-3 fats remain liquid. Diets high in saturated or hydrogenated fats cause cell membranes to become stiff and less flexible. On the other hand, a diet rich in Omega-3 fats provides a high degree of membrane fluidity.

Recent in vitro (test tube) evidence suggests that when omega-3 fatty acids are incorporated into cell membranes, they may protect against cancer, especially breast cancer. Researchers have discovered that Omega-3 acids affect cell growth by activating an enzyme called "sphingomyelinase", which ultimately leads to the death of cancer cells.

In animal experiments, mice were fed a diet rich in both Omega-3 (fish oil) and Omega-6 (corn oil) fatty acids and then implanted with cancer cells. After three weeks, volume and weight cancerous tumor was significantly lower in those mice who were on the Omega-3 diet. Sphingomyelinase activity increased by 30-40%, and breast cancer cell growth decreased by 20-25%.

Omega-3 fats also play an important role in the production of powerful hormones called prostaglandins. Prostaglandins help regulate many important physiological functions, including blood pressure and blood clotting, nerve transmission, inflammatory and allergic reactions, kidney and gastrointestinal dysfunction, and the production of other hormones.

The role of EPA and DHA in the prevention of cardiovascular disease is due in large part to the ability of these fats to increase the production of beneficial prostaglandins.

Omega-3 Health Benefits

• Cardiovascular health and reduction of blood fat (triglycerides). Omega-3 fatty acids reduce the overall risk of death from heart disease. Fish oil helps prevent and treat atherosclerosis (hardening of the arteries) and slow the development of blood clots and plaques that clog arteries. Fish oil may help with arrhythmias, and people who take fish oil supplements after a heart attack reduce their risk of having another heart attack. Those who eat fish 1 or 2 times a week significantly (50%) reduce the risk of stroke. According to several studies, fish oil supplements also reduce increased level triglycerides, high levels of which are a risk factor for heart disease.

• Rheumatoid arthritis. A number of studies have shown that fish oil supplements significantly reduce joint stiffness and pain. Omega-3s also increase the effectiveness of anti-inflammatory drugs.

• Depression. Researchers have found that those cultures that eat foods high in Omega-3s have lower levels of depression. Fish oil also appears to enhance the effects of antidepressants and may help reduce depressive symptoms of bipolar disorder.

• Prenatal health. EPA and DHA supplements during pregnancy promote the health of pregnant women and the development of their children. DHA appears to be important for vision and development nervous system in children.

• Asthma. Evidence shows that a diet high in omega-3 acids reduces inflammation, a key component in asthma. However, more research is needed to prove the effects of fish oil on improving lung function.

• Alzheimer's disease and dementia. Omega-3 fatty acids may help protect against dementia and Alzheimer's disease.

• High cholesterol levels. People who follow a Mediterranean diet tend to have higher HDL, or "good" cholesterol, which improves heart health. Eskimos, who get large amounts of Omega-3 fatty acids from oily fish, tend to have high levels of HDL cholesterol and low levels of triglycerides (blood fats).

• High blood pressure. Clinical studies suggest that diets rich in Omega-3 acids lower blood pressure in people with hypertension.

• Diabetes. People with diabetes mellitus often have low HDL levels. PUFAs can lower triglycerides and apoproteins (markers of diabetes) while increasing HDL.

• Systemic lupus erythematosus. Several small studies suggest that EPA and fish oil may help reduce symptoms of lupus, an autoimmune condition characterized by fatigue and joint pain.

• Osteoporosis. Omega-3 fatty acids increase calcium levels in the body and improve bone strength. Also, people who don't get enough essential fatty acids are more likely to lose bone mass than people with normal level these acids.

• Attention disorders with hyperactivity (ADHD). Children with attention deficit hyperactivity disorder may have low levels of certain fatty acids (including EPA and DHA). In a clinical study of nearly 100 boys in countries with low levels of omega-3 fatty acids, more behavioral problems (such as temper tantrums and sleep disturbances) were found than in boys with normal levels of omega-3 fatty acids.

• Colorectal cancer, breast cancer, prostate cancer. Omega-3 fatty acids reduce the risk of colorectal cancer. For example, Eskimos have a diet high in Omega-3s and therefore have low rates of colorectal cancer. Animal studies have shown that omega-3 fats also prevent the worsening of colon cancer.

Women who eat foods rich in Omega-3 acids for many years are less likely to develop breast cancer. Population-based studies of a group of men show that a diet with Omega-3s from fish or fish oil helps prevent the development of prostate (prostate) cancer.

Omega-3 acids in foods

Research has shown that relatively small amounts of Omega-3 food sources can have a significant impact on Omega-3 levels in your body. For example, two weekly servings of (uncooked) fish (such as wild Pacific salmon) is enough to increase your Omega-3 blood levels.

Good sources of ALA, which is converted into Omega-3 fatty acids in the body, are found in walnuts, flax and flaxseed oil, pumpkin seeds, soybeans, canola, olive and soybean oils.

There is no standard dose of Omega-3 fatty acids. Experts usually recommend 1 gram (1000 mg) of DHA and EPA daily for those with heart problems. People with certain medical conditions can take a dose of up to 4 g per day, but only under the supervision of a doctor. At high doses (3 grams or more), Omega-3 supplements (EPA/DHA) may increase the risk of bleeding. The most common side effect of fish oil is stomach upset and gas.

Omega-3 or Omega-6: which is better?

As you already know, the main polyunsaturated fatty acids are omega-6 and omega-3 fatty acids, about which there has been a lot of talk recently in the press and on television.
Now there are so many supplements based on omega-3 fatty acids that the question inevitably arises: maybe we can just switch to omega-3 fatty acids in our diet, and we will get rid of atherosclerosis forever, be healthy and forever young?
Then why did many generations of Ukrainians, whose diet mainly consisted of foods containing omega-6 polyunsaturated fatty acids, differ good health, vigor and activity?
Which is better: the familiar omega-6 fatty acids found in meat, lard, sunflower oil, or omega-3, which we mainly get from fish oil and from deep-sea fatty fish of cold waters - salmon, trout, salmon, eel, mackerel, etc.?
How omega-3 differs from omega-6 in chemical structure, you can read

As for the main representatives and actions, then:
– the main ones familiar to us omega-6 fatty acids– this is arachidonic 20:4 and linoleic 18:2, common in lard, meat (arachidonic) and sunflower, pumpkin and corn oils (linoleic):

arachidonic CH 3 –(CH 2) 4 –(CH=CH–CH 2) 4 –(CH 2) 2 –COOH20:4ω –6

linoleic CH 3 –(CH 2) 4 –(CH=CH–CH 2) 2 –(CH 2) 6 –COOH18:2ω –6

– basic omega-3 fatty acids – eicosapentaenoic acid (EPA) 20:5, docosahexaenoic acid (DHA) 22:6, and alpha-linolenic acid (18:3). Long-chain fatty acids of the omega-3 family (EPA, DHA) are produced by algae and plankton; alpha-linolenic acid is contained in flaxseed oil. Deep-sea fish of cold waters (salmon, trout, salmon, mackerel, herring, sardine, tuna) feed on plankton, and fish oil obtained from them is the main source of omega-3 fatty acids for humans:

eicosapentaenoic CH 3 –CH 2 –(CH=CH–CH 2) 5 –(CH 2) 2 –COOH20:5ω –3

docosahexaenoic CH 3 –CH 2 –(CH=CH–CH 2) 6 –CH 2 –COOH22:6ω –3

alpha-linolenic CH 3 –CH 2 –(CH=CH–CH 2) 3 –(CH 2) 6 –COOH18:3ω –3

The amount and type of polyunsaturated fatty acids in food affects the structure of cell membranes.
Since the food of residents of non-coastal regions is dominated by omega-6 fatty acids, the structure of their cell membranes is dominated by arachidonic acid, which belongs specifically to such fatty acids.
In peoples who eat a lot of deep-sea fish and seafood, on the contrary, more polyunsaturated fatty acids of the omega-3 family, EPA and DHA, are included in cell membranes, leading to a decrease in the content of omega-6 fatty acids.
When omega-3 fatty acids are consumed, they partially replace omega-6 fatty acids in the membranes of almost all cells: red blood cells, granulocytes, platelets, endothelial cells, monocytes and lymphocytes. In addition, with the active intake of omega-3 fatty acids into the body, the composition of fatty acids changes in various organs - towards an increase in omega-3: pulmonary parenchyma, brain tissue, liver, spleen, intestinal mucosa and muscles. The ratio of “omega-3 fatty acids / omega-6 fatty acids” in the membranes of the listed cells and organs shifts towards increasing omega-3.
In terms of chemical structure, arachidonic acid (20:4, omega-6) and eicosapentaenoic acid (20:5, omega-3) are very similar, and the main difference is the presence of one additional double bond in the latter. Therefore, both of these fatty acids compete in membranes for the same enzyme systems, which convert them into lipid mediators - eicosanoids (paracrine hormones - substances formed in almost all cells of the body and acting near the site of secretion), significantly different in structure and, especially in terms of metabolic activity.
This competition at the enzymatic level (cyclooxygenase-lipoxygenase) is manifested in changes in the composition of the resulting eicosanoids - prostaglandins (PG), thromboxanes (Tx) and leukotrienes (LT).
When a cell is activated by a stimulus that changes the geometric orientation of phospholipids in membranes and activates phospholipase A2, arachidonic acid (or its competitors included in cell membranes - EPA, DHA) is released from phospholipids, followed by metabolism along the cyclooxygenase or lipoxygenase pathway (in normal In functioning cells, such a stimulus can be the products of free radical oxidation of lipids).
The cyclooxygenase pathway produces prostaglandins and thromboxanes, while the lipoxygenase pathway leads to the formation of leukotrienes.

Arachidonic acid (omega-6) metabolized by the enzyme cyclooxygenase with the formation of 2 series of prostaglandins and thromboxanes (PG E 2, PG I 2, Tx A 2) and the enzyme 5-lipoxygenase - 4 series of leukotrienes (LT B 4, C 4, D 4, E 4).
Eicosapentaenoic acid (omega-3) metabolized by the same enzymes with the formation of 3 series of prostaglandins and thromboxanes (PG E 3, PG I 3, Tx A 3), and 5 series of leukotrienes (LT B 5, C 5, D 5, E 5).

With increased dietary intake of omega-3 fatty acids:
– the production of prostaglandin E 2 metabolites (PG E 2) decreases;
– the formation of leukotriene LT B 4, an inducer of inflammation, chemotaxis and adhesion of leukocytes, decreases;
– the level of prostaglandin I 3 (PG I 3) increases, which, in the absence of a decrease in prostaglandin I 2 (PG I 2), leads to an increase in the concentration of total prostaglandin. PG I 2 and PG I 3 are active vasodilators and inhibit platelet aggregation;
– the concentration of leukotriene LT B 5, a weak anti-inflammatory agent and chemotaxis factor, increases;
– the level of thromboxane Tx A 2, a powerful vasoconstrictor and activator of platelet aggregation, decreases;
– the plasma concentration of thromboxane Tx A 3, a weak vasoconstrictor and inducer of platelet aggregation, increases.

For a healthy body the most important thing is to maintain high muscle tone, maintain the integrity of blood vessels, and prevent bleeding from minor household injuries.
Therefore, under these circumstances, the synthesis of metabolites with broncho- and vasoconstrictor properties, as well as inducers of aggregation of blood cells, is necessary, while relatively few products with anti-inflammatory properties are required in the total volume of synthesized substances. Metabolites of omega-6 acid – arachidonic acid, which is the main component of the phospholipid bilayer of cell membranes of residents of non-coastal areas.

In conditions of illness substances with antispasmodic, anti-inflammatory and platelet aggregation inhibitory properties are more beneficial to humans - metabolites of omega-3 eicosapentaenoic acid.
The results of epidemiological surveys of the population of the coastal regions of Greenland, Japan, the Netherlands and a number of other countries have established a high concentration of eicosapentaenoic and docosahexaenoic fatty acids in the blood plasma of residents of these regions with a low content of linoleic and arachidonic acids.
It is this fact that explains the extremely low level of cardiovascular diseases (atherosclerosis, coronary heart disease, hypertension) in residents of coastal areas.
It would seem: here is the solution in the fight against heart and vascular diseases! Eliminate sources of omega-6 fatty acids from food (our usual meat, lard, sunflower oil) and switch to omega-3 (fish, seafood, flaxseed oil).
So what will happen?
The slightest cut and the smallest wound will bleed for a long time; instead of small bruises, huge hematomas will form under the skin when struck, and an ordinary fall in icy conditions can lead to death as a result of incessant bleeding. You can add to this hypotension, lethargy, weakness and weak muscle tone.
It is as a result of excessive consumption of omega-3 fatty acids that Eskimos have increased bleeding, frequent development of hemarthrosis in response to the slightest injury, and hypotension.

Therefore, for a healthy person it is necessary to maintain a rational ratio of omega-3 and omega-6 acids in food - 1: 4–6, respectively.

However, this ratio is optimal for healthy people and may vary depending on the diseases a person has and their stage.
Thus, studies by American (Simopoulos, 2002, 2006, 2008) and Japanese (Hagi et al., 2010; Takeuchi et al., 2008) scientists showed that in the secondary prevention of cardiovascular diseases, the concentration of omega-3 and omega in the diet –6 fatty acids in a 1:4 ratio led to a 70% reduction in overall mortality. A ratio of 1:5 had beneficial effects on asthma patients, while a ratio of 1:10 resulted in adverse effects. The 1:2.5 ratio showed a reduction in rectal cell proliferation in colorectal cancer patients, while the 1:4 ratio with the same amount of omega-3 fatty acids had no effect. A similar 1:2–3 ratio suppressed inflammation in patients with rheumatoid arthritis.
According to the literature, increasing the concentration of omega-3 fatty acids in the body leads to an improvement in the condition of patients with various mental disorders, including stress, anxiety, cognitive impairment, mood disorders, and schizophrenia.
However, if the dose exceeds 4 g per day in parallel with increased vascular bleeding and hypotension Negative mental effects may also occur – increased anxiety, restlessness, irritability, tearfulness, depressive disorders.

German specialists (Rupp et al., 2008) The optimal dose of omega-3 fatty acids is considered to be 1 g per day, and as preventive measure To prevent coronary heart disease, it is recommended to eat fatty fish at least twice a week, which will average about 2 g per week of omega-3 polyunsaturated fatty acids (EPA + DHA).

Thus, any disease is multigene and multifactorial in nature. Therefore, it is obvious that therapeutic doses of omega-3 fatty acids in unhealthy people should depend on the nature of the existing disease and its severity.
It should be remembered that exceeding the dose of omega-3 fatty acids - 4 g per day - can lead to very undesirable side effects listed above: vascular bleeding, hypotension, weakening of muscle tone, the appearance of mental effects - increased anxiety, restlessness, irritability, tearfulness and depressive disorders.
So, let us remember Paracelsus once again: “Everything is poison and everything is medicine; both are determined by the dose”...

*Note.

The table shows only the most significant plant sources of omega-3 fatty acids.

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Probably everyone knows that there are “good” fats - fish oil and olive oil, and “bad” ones - lard, butter and palm oil. But not everyone understands the benefits of “good fats.” So, let's talk about polyunsaturated fatty acids (they are also called omega acids).

The most important thing to remember is that polyunsaturated fatty acids are vital for us, they are even called essential. Unlike many others, omega-3 fatty acids are almost not synthesized in our bodies - only 5% of men and a little more women are capable of this. We will have to get them from food.

The history of the discovery of omega acids

Back in the 70s of the last century, for some reason they studied the eating habits and health of the indigenous peoples of Greenland. During the survey, it turned out that out of 6,800 aborigines, almost none had diabetes, bronchial asthma, thyrotoxicosis, psoriasis, however, the frequency of strokes and epilepsy among the locals was the same as among residents of mainland Denmark (and this largest island is its autonomous unit) .

The phenomenon was explained by nutrition - the islanders’ diet consisted mainly of sea fish, rather than pork, beef and dairy products. The tradition of eating fish was so strong among the Scandinavians that in the Middle Ages the authorities insisted on eating meat by law, limiting the days when cod could be cooked. These voluntaristic initiatives did not reach the residents of Greenland.

” Already in our time, “secret ingredients” were discovered in fish oil from cod liver, which were attributed to the good health of the Greenlanders - omega-3 fatty acids: alpha-linolenic, eicosapentaenoic and idocosohexaenoic acids.

Why do we need polyunsaturated fatty acids?

Omega-3 often called "essential" fatty acids. This name was given by researchers who discovered their effect on the normal growth of children. A small amount of omega-3 in the diet (~1% of total calories) supported normal growth, but larger amounts had no additional effect.

Omega-6 acids such as γ-linolenic and arachidonic acids not only support normal growth, but also affect skin condition and kidney function.

What do clinical studies say?

In pregnant women

The results of a 15-year study conducted in the UK showed that 14,000 mothers who took omega-3 during pregnancy had children with higher mental development. These acids are responsible for the mental abilities of the unborn child, as well as fine motor skills and motor-visual coordination, while their deficiency leads to the formation of a predisposition to antisocial behavior. It has been established that the level of omega-3 acids in the mother’s body decreases during pregnancy due to active consumption by the fetus.

Women Health

Researchers recommend prescribing a preventive course of omega-3 to all women taking oral contraceptives to prevent thrombosis, metabolic disorders and cardiovascular pathology. This is especially true for women over 35 years of age.

Competitors: omega-3 and omega-6

Omega-3, omega-6... maybe there are both, and more? It turned out that not everything is so simple.

Some enzymes can convert omega acids in our body into special substances - eicosanoids.

For example, omega-6 produces

prostaglandins, which simultaneously cause pain and accelerate the immune response, healing of injured or infected tissues;

thromboxanes, which affect the adhesion of platelets, affecting both blood clotting and the formation of blood clots,

leukotrienes - involved in the body's immune response, but at the same time capable of causing bronchospasm.

” How to get one positive without a negative? The correct ratio of omega-6 and omega-3 acids in food is important. The optimal ratio is 4:1, and Russians get about 20:1 from their diet, that is, five times less omega-3 fatty acids than they need.

So if you don’t need extra thromboxanes (for example, with angina), you need to block their synthesis by consuming more omega-3.

Simply put, dietary supplements containing fish oil or omega-3 acids can reduce the manifestations of allergic and autoimmune diseases, as well as chronic infections. But one should not exaggerate their effectiveness...

Thus, the steering committee of the American Heart Association, which prepared and implemented the Dietary Guidelines for Healthy Americans in the United States, recognized that the Association does not recommend the use of omega-3 as a dietary supplement for the primary prevention of heart disease. The benefits of long-term use have not been proven, and dietary supplements certainly do not replace a healthy diet.

Why is fish better than sunflower oil?

Where are omega acids found? Of course, in fish! In fish diets, mackerel and salmon are most widely used, 130-800 g daily.

Alpha-linolenic acid (one of the omega-3s) has vegetable origin and is formed in green leaves, mosses, lichen (moss moss) and algae. Vegetable oils - flaxseed, rapeseed and walnut also contain it in significant quantities. In the body of animals and humans, it can be converted into long-chain omega-3 acids, which we can obtain directly from marine oily fish that lives in cold waters(salmon, mackerel, tuna, sardine, halibut), as well as meat of animals that feed on these fish.

” It is believed that “fish” omega-3 acids are absorbed better than “vegetable-oil” ones. But this is not the only reason why fish is preferable. In addition to omega-3 acids, sunflower, corn, and soybean oil also contain omega-6 acids, which, as you remember, are no longer so uniquely useful. The more omega-6 acids we consume (we happily eat butter and neglect fish), the more difficult it is for our body.

The older we get, the more chronic diseases we accumulate, the more difficult it is for us to synthesize omega-3 acids on our own. If your doctor has prescribed you to take them additionally, do not neglect his advice and remember that the minimum duration of taking omega-3 acids required to correct their deficiency is at least three weeks.

THERE ARE CONTRAINDICATIONS. SPECIALIST CONSULTATION IS REQUIRED.

If you are young, healthy, not pregnant, do not have chronic diseases, do not rush to the pharmacy, it is better to remember how important it is to include fatty sea fish in your diet. This habit will save you a lot of strength and health!

References

• Omega-3 PUFAs in the practice of an obstetrician-gynecologist, a guide edited by V.N. Serov, V.M. Sidelnikova
• The place of omega-3 PUFAs in the treatment and prevention of atherosclerosis and ischemic heart disease, Aronov D.M., Russian Medical Journal, No. 20, 2006
• Omega-3 polyunsaturated fatty acids in the prevention and treatment of atherosclerosis, E.A. Prokhorovich, N.N. Vladimirova, Attending Physician, No. 3, 2006.

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