The Benefits of Omega-3 for Men in Pregnancy Planning
Male fertility depends on many factors: age, diet, lifestyle, etc. At the same time, the quality of sperm is directly related to the presence of omega-3 fat in the body. The inclusion in the menu of products rich in essential fatty acids positively affects the general and reproductive health of men.
Contents of
- 1 How is omega-3 useful in planning a pregnancy?
- 1.1 Cardiovascular Normalization
- 1.2 Improvement of sperm quality
- 1.3 Prevention of the development of some degenerative diseases
- 1.4 Enhancement of adaptive body capabilities
- 1.5 Mental health recovery
- 1.6 Improved protein synthesis
- 1.7 Increased testosterone level
- 2 SourcesOmega-3 fats
- 2.1 Food sources
- 2.1.1 Animal sources of omega-3
- 2.1.2 Vegetable sources are omega-A-3
- 2.2 Medication sources of omega-3
- 2.1 Food sources
How is omega-3 useful in planning pregnancy?
Normalization of the cardiovascular system
Polyunsaturated fatty acids( PUFA) prevent the aggregation( adhesion) of platelets, significantly reducing the likelihood of blood clots( thrombi) in the bloodstream. They promote the expansion of blood vessels, increasing their tone, and reduce the concentration of cholesterol in the blood, preventing the development of hypertension. This improves blood supply to oxygen and nutrients of all tissues and organs, including the prostate gland, which maintains potency and prevents the development of erectile dysfunction.
Improvement of sperm quality
Being an active participant in the process of formation of cell membranes of spermatozoa, fatty acids improve the biochemical composition of sperm and, accordingly, improve its quality. Docosahexaenoic acid( DHA) has a direct effect on male fertility, since in the case of deficiency of unsaturated fatty acids, excessive cholesterol prevents the formation of healthy and nimble gametes.
Read "How to improve the quality of sperm".
Prevention of the development of some degenerative diseases
A sufficient amount of PUFA for the body prevents the wrong folding of the protein molecule, leading to the development of neurodegenerative diseases, for example, Parkinson's disease. In addition, seafood( especially fatty fish) significantly reduces the risk of Alzheimer's disease due to the fact that polyunsaturated acids stimulate brain activity and improve memory.
Enhancing the adaptive capacity of the body
Fatty acids are a building material for eicosanoids involved in the biochemical processes of cells and tissues. These important for the body hormone-like substances help the immune system adequately respond to attacks of pathogens and have an immunomodulatory effect. Omega-3 is also involved in the development of anti-inflammatory prostaglandins, which help restore the immune system after the disease.
Mental Health Recovery
Without PUFA, the formation of membranes of cells in the brain and nervous system is impossible. Omega-3 regulate pituitary gland production of serotonin( a hormone of joy).In this regard, the fish menu stimulates brain activity, contributes to the normalization of the nervous system and restores the body after stressful situations.
Improved protein synthesis
Unsaturated fatty acids improve the synthesis of protein molecules, and, therefore, indirectly stimulate the growth of muscle mass. In this case, omega-3 helps to reduce the amount of body fat accumulated( if there are training and proper nutrition) and normalize the metabolism of lipids.
Increase testosterone level
The main male hormone controls the libido and is responsible for the quality( and quantity) of the sperm. Omega-3 acids stimulate the production of testosterone, which provides a stable erection and increases the fertility of men.
sources of omega-3 fats
Dietary sources
By eating fatty marine fish and other seafood delivery man provide eicosapentaenoic acid( EPA) and docosahexaenoic acid( DKG) acids. In plant products, there is alpha-linolenic acid( ALA), which the body can not process, but EPA and DCG are synthesized from it.
Animal sources of omega-3
Obtain the necessary 2 g of polyunsaturated fatty acids by incorporating seafood into the diet. Source of omega-3 fats is not all the fish, but only its fatty varieties like herring, salmon, tuna, mackerel, sardines. In this case, the fish should be caught directly from the sea depths, where it feeds mainly on algae, which, like a sponge, are literally saturated with omega-3.
Fig.1 - Oily marine fish( salmon, salmon, herring, etc.) is the best source of omega-3 acids.
Seafood, obtained as a result of mass dilution, is poor in fatty acids, therefore it is useless to eat them with the purpose of enriching the body PUFA.In addition, during the heat treatment process, a significant part of the essential acids are lost, while in the raw and semi-salted fish, a sufficient concentration of omega-3 fats remains.
Table 1 - Animal sources of omega-3.Title
| fish | DKG( g / 100 g fish) | EPA( g / 100 g fish) |
|---|---|---|
| Mackerel 1.32 - 1.62 | 0.71 - 1.26 | |
| Pacific herring | to 0,62 | to 0,90 |
| Sardine | to 0.70 | to 0.86 |
| Anchovy Atlantic | to 0.75 | to 0.96 |
| Halibut | to 0.72 | to 0.65 |
| Stavrida | to 0.90 | to 0.60Tuna |
| to 0,22 | to 0,16 |
average serving of fish( 80-90 g) contains 1.5 g of fatty acids, therefore, included in the daily menu 150-200 g seafood provide omega-3 fats.
Read "Top-5 seafood for men's health".
Plant sources of omega-3 leader
content of essential fatty acids include vegetable origin is flaxseed products( and oil).You can get omega-3 by eating walnuts, beans, pumpkin seeds, Peking and cauliflower, spinach, broccoli. Contain( in a small amount) irreplaceable acids and in the greenery: parsley, sorrel, dill, coriander. Provide the body PUFA help the use of a variety of vegetable oils: rapeseed, soybean, mustard, sesame.
Fig.2 - Flaxseed oil is a rich source of vegetable-derived omega-3, which can be purchased at a grocery store or pharmacy.
Table 2 - Vegetable sources of omega-3.
Name| plant product | Omega 3( Linolenic)( g / 100g) |
|---|---|
| Walnuts | to 6,8 |
| flax seed to 22,8 | |
| Mustard oil( unrefined) | to 5,6 |
| Linseed oil( unrefined) | 54 |
| Soya oil( refined) | to 10,30 |
| Rapeseed oil( refined) | to 8,50 |
Medication sources of omega-3
ensure delivery of essential fatty acids by using cod liver oil. The drug can not be combined with certain drugs( eg, aspirin), so before taking BUD you must always consult with a physician. At purchase it is desirable to pay attention to such moments, as:
- Presence of the certificate of quality( should be obligatory);
- The producer country( Norway is the best option, Russia also produces good fish oil);
- The container in which the medicine is sold. It is more useful if the material for the capsules is fish, and not animal gelatin. The liquid fish oil should only be sold in containers of dark glass - light and oxygen destroy the omega-3 fatty acids;
- Chemical composition( should be present as much omega-3 fats, vitamins A and D).
Omega-3 plays an important role in the formation of male fertility, so when planning replenishment in the family of the partner need to provide the body with polyunsaturated acids.
Recommended for viewing:
