Products rich in omega-3
Omega-3 fatty acids are essential for the proper functioning of the central and peripheral nervous systems, for the normal functioning of the heart.In addition, they enter the structure of cell membranes.
Scientists have noticed that residents of the Far North rarely suffer from atherosclerosis, heart disease.As it turned out - due to the fact that the cholesterol level in them is rarely higher than normal.The researchers concluded that this is due to the large amount of fish oil that the Eskimos consume.It turns out that the omega-3 fatty acids contained in it have the ability to lower the level of triglycerides and cholesterol.Polyunsaturated fatty acids( PUFA), which belong to the group of omega-3, do not have the property to be produced by the body, therefore they enter it only from the outside.Table of contents: Why do I need Omega-3? What are the effects of omega-3 on the body? Products containing omega-3 What foods contain omega-3? Omega-3 food supplements
Why do I need omega-3
Omega-3 fatty acids have bioregulatory action on the body, promote the production of biologically active eicosanoids( tissue hormones) involved in all biochemical processes in cells.
Omega-3 PUFAs are structural units of cell membranes( brain, eye, genital).
Please note: , if necessary, fatty acids can be split with energy release.This is why they are stored in the reserve as energy depots of the body.
Effect of omega-3 on the body
These acids regulate blood coagulation , reduce cholesterol, especially low-density lipoprotein, a fraction that is important in the development of atherosclerotic plaques on the walls of blood vessels.
Acting on the cardiovascular system, omega-3 causes an expansion of the lumen of the vessels, entering the heart cells, improve the contractile function of the myocardium.Thus, the risk of myocardial infarction, cerebral strokes, and vascular atherosclerosis is reduced.
In , the nervous system omega-3 promotes the normalization of impulse transmission, and also regulates the exchange of the hormone serotonin, which plays an important role in the stable state of the psyche, reducing the possibility of depression.
from the immune system has a function to reduce inflammation and is especially important in the prevention of allergic diseases.
In , the musculoskeletal device omega-3 is involved in the process of maintaining the elasticity of the joints, reducing the intensity of pain in pathological processes.
Note: omega-3 is difficult to digest by the body, and in excess can cause pancreatitis( pancreas disease).Therefore, people suffering from gastrointestinal diseases should consume foods rich in these fatty acids with caution.
Products containing omega-3
The daily requirement for omega-3 fatty acids is 1 to 2.5 g.
Types of omega-3 fatty acids:
- eicosapentaenoic( EPA);
- docosahexaenoic( DHA);
- alpha-linolenic( ALA).
The first two are found in marine fish and marine animals( mammals), and the third - in plants.ALA for the organism does not play a special role, but the first two types of omega-3( EPA and DHA) can be synthesized from it.
Which products contain residue-3
The main product containing this type of fatty acids is marine fish .It is very important that it is the fish that is caught in the sea, and not grown in fish farms.The difference is due to her way of eating.Civilized cultivation uses combined fish feeds, and in natural conditions fish feed on seaweed, which is the main "supplier" of omega-3 for them.
When preparing dishes, it is important to remember that heat treatment, especially frying, destroys fatty acids, so as a source of omega-3 should eat fish in a slightly salted version.It should be borne in mind that in this form this dish is not shown to people suffering from hypertension, as well as various forms of cardiac and renal insufficiency.
Most of all omega-3 is found in mackerel: up to 50 g per 1 kg of weight.In herring, up to 30 g per 1 kg, in salmon up to 14 g per 1 kg.To a lesser extent these non-fatty acids are present in meat of tuna, trout, halibut.From plankton, the source of omega-3 can be shrimp.
For a day, the volume of essential acids ensures the consumption of 100-200 g of fish products.
Another source of omega-3 non-fatty acids are marine mammals - seals, sirens, walruses, etc. But for reasons of unavailability of meat of these animals this source is considered theoretically.
Also, omega-3 is contained in the chicken eggs , domesticated meat .The specific content of non-fatty acids in these products depends on the quality of the feed.The more animals eat natural fodder, the more omega-3 they contain.Mixed fodders, these acids do not contain much.
Note: low-fat acids are not very stable and short-lived, therefore any kind of spoilage of the product leads to a decrease in their quantity.
Alpha-linolenic acid found in plants is more stable than its animal counterparts.
Among plants, flax oil and seeds are most important.The oil tastes slightly bitter, but this is not a sign of its spoilage.
The way of production is cold pressing, as at elevated temperatures alpha-linolenic acid is destroyed.Oil should be added to cold dishes, salads, so that it does not lose its valuable properties.
In second place among plant products with a high content of omega-3, we should allocate walnuts, pumpkin seeds, soybean oil .Also the source of non-fatty acids is olive and rapeseed oil .
The source of omega-3 is asparagus and beans .
Green plants. Among this group of sources of omega-3 are - parsley, dill odor, coriander .
From sheet , lobster gardener stands out in the first place - popular in the kitchens of the countries of the Mediterranean climate.This plant is added to salads.At us it grows in the south as a weed plant.In the kitchen gardens does not require any special care, very unpretentious.Serves a wonderful natural food for poultry, which eats it willingly.
The content of omega-3 in some plant products:
- 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 germ - up to 0.7 g per 1 kg.
HUMUS - is a kind of puree made from chick peas and tahini( sesame paste).Garlic, lemon and olive oil are added to this dish.
In the stores of dietary products you can purchase seeds of chi ( Spanish Sage).The seeds of this culture are known for a long time.In addition to omega-3 acids, their composition includes lignans, specific antioxidants, possessing an anticarcinogenic effect and the properties of estrogen hormones.They can be added to different foods, as well as use oil for food.
Nutritional supplements omega-3
In the absence of access to natural sources of omega-3, or for any other reasons, you can use food supplements omega-3, available in the form of capsule forms.
In capsules, fish oil and flax oil are produced.Also, separate preparations of EPA and DHA acids were created.
Especially convenient is the intake of these dosage forms by patients with moderate and severe disease stages( myocardial infarction, stroke, severe hypertension).
The administration of capsules can simplify the task of treatment, in cases of connective tissue diseases that are autoimmune in nature - systemic lupus erythematosus, rheumatoid arthritis, scleroderma, etc.
Capsular forms will benefit patients suffering from depressive disorders.
As you can see, every person has the opportunity to not tolerate the insufficiency of omega-3 fatty acids.It's enough just to properly organize your meals, do not forget about the possibilities of growing the omega-3 plant sources on your own gardens and many health problems will be solved.
Alexander Lotin, medical reviewer