What is the use of omega-3 for men?
The group of polyunsaturated acids omega-3 was discovered by scientists relatively recently in the course of research on the dietary intake of various population groups. According to the data obtained, it is thanks to omega-3 acids that the male population of Alaska suffers less from various ailments, and retains the ability to procreate before old age.
Contents of
- 1 The use of omega-3
- 2 The daily norm of omega-3 for men
- 3 The sources of omega-3
- 3.1 The food sources of omega-3
- 3.2 The preparations of omega-3
The use of omega-3
The uniqueness of polyunsaturated acids is the ability to strengthen cell membranesAnd restore metabolic processes at the cellular level. With regular use, omega-3 has a lot of positive effects on the body of men:
- increases the speed and quality of signal transmission between the brain cells - the thought processes pass without the expense of a large amount of energy, the psychological state comes back to normal;
- increases the elasticity of blood vessels, restores their walls, improves blood flow in all organs( including in the genitals of );
- accelerates regenerative processes - reduces pain in inflamed joints, normalizes the condition of organs and systems that underwent pathological changes;
- normalizes the work of the glands of external and internal secretion, that contributes to the improvement of the production of testosterone , the hormonal background is restored;
- restores a healthy blood picture, improves metabolic processes, natural rejuvenation of the body occurs.
Daily norm of omega-3 for men
According to studies, an acceptable daily dose is 600 mg of polyunsaturated acid per day. The degree of assimilation of Omega-3 does not depend on the intake of food - you can eat it before eating or during a meal.
In contrast to other groups of bioactive substances, taking multiple doses of omega-3 does not cause complications and severe side effects.
Sources of omega-3
The daily requirement for these compounds can be covered by enriching the diet with certain products. In some cases( for prophylaxis or for medical reasons), it is possible to replace natural sources of omega-3 with pharmacy products.
Food sources omega-3
Polyunsaturated organic acids of the Omega-3 group are mainly found in seafood. At the same time, experts have identified several subgroups of this compound that differ in their effect on the body( Table 1).
Table 1 - Some omega-3 fatty acids.
| NAME OF OMEGA-3 ACID | SOURCES FOR THE ORGANISM | |
|---|---|---|
| DPA - docosapentaenoic acid | Fatty marine fish and fish oil extracted from it | Activates the independent synthesis of amino acids in the cells of the body, restores metabolic processes and hormonal background, stimulates the regeneration of tissues. |
| EPA - eicosapentenoic acid | Sea fat fish, brown algae, cod liver | Restores metabolism and synthesis of hormones, promotes better absorption of minerals and trace elements. |
| ALA - Alpha Linoleic Acid | Oily sea fish and vegetable oils - cedar, sunflower, olive, and also milk thistle, sea buckthorn, mustard and hemp. | Stimulates regeneration processes, triggers the rejuvenation process and normalizes metabolic processes. Participates in the synthesis of hormones, stabilizes the work of virtually all organs and systems. |
| DHA - docosahexaenoic acid | Sea fat fish, shellfish, brown algae and plankton, shrimp. | Participates in the reconstruction of smooth muscle tissues, participates in the synthesis of growth hormone, prevents the occurrence of stroke and heart attack, allergies, improves cerebral circulation, normalizes lipid metabolism. The compound belongs to the main components of the sperm. |
To saturate the body with omega-3 acids, it is enough to include seafood in the form of fatty fish in the menu. Ideally suitable for cod, mackerel, tuna and even herring.
Omega-3 preparations
Another source of omega-3 - capsules with fish oil or marine fats( not the same!) In kind, sold in a pharmacy. The choice of drugs with omega-3 should be approached carefully, because in addition to the natural concentrate of benefit, you can get helminthic invasions, intoxication with arsenic or lead.
What to look for when choosing preparations with omega-3 content:
- Source of fish oil. The most valuable is the raw material extracted from carcasses of sea fish. The smallest amount of omega-3 acids is found in fat extracted from the entrails of fish - intestines, liver, other viscera.
- Degree of cleaning fish oil. The most useful is the raw material, which has passed more than three stages of purification. It does not contain organic impurities, parasites, toxic compounds, heavy metals and salts.
- Appearance of fish oil. Fish oil in its natural form has a transparent slightly gusty oily texture and has a typical odor of fish oil. Capsules should be visible transparent yellowish contents, necessarily liquid.
- Presence of preservatives and their name. These ingredients allow you to keep fish oil longer. Ideal if vitamin E is used as a preservative component. This fish oil should be preferred.
- The drug should contain the maximum amount of omega-3 acids. Only natural fish oil is suitable for this requirement. If the main source of raw materials are plant ingredients, it is better to reject the drug.
- A high-quality pharmaceutical with Omega-3 should contain a minimum of additives - sweeteners, flavors and dyes. Even if the preparation is issued in the form of capsules, in addition to fish oil, they should contain only gelatin and a complex of stabilizers.
No less important in the selection of funds with omega-3 is their price. If the drug meets all the criteria listed above, its cost can not be too low.
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