“Omega-3” and “omega-6”: how, why and in what form to consume fatty acids
We often hear about their usefulness or harmfulness. It's time to figure out how to properly consume fatty acids with the help of experts.We often hear about the benefits of fish oil, “omega-3” or “omega-6”, but these concepts are confused in people’s heads and not everyone imagines what they are buying in the form of supplements. So, these are fatty acids necessary for a person, which the body either does not produce on its own, or produces in small quantities. Health problems can begin either from a lack of them or from an excess. Many people who are interested in healthy eating today, when asked whether fats are healthy or harmful, would rather choose the second answer - there are different types of fats. Omegas have a broad effect on a wide variety of body systems. They serve as a source of energy for cells, regulate the functioning of the heart and blood vessels, participate in the formation of hormones and enhance their effect. Also, these acids regulate the process of inflammation and can even prevent cancer. In addition, as a rule, they effectively remove “bad” cholesterol (which clogs blood vessels) and at the same time increase the level of “good” cholesterol. There are two main and interrelated indicators of fat in the diet - quality and quantity. By cutting fat below the normal level or consuming more than normal, you will not be able to lose excess weight. Omega-3 and fish oil: debunking myths Back in the Soviet period, there was a special state program, according to which children in kindergartens were required to be given fish oil. For many, fish oil and “omega-3” are synonymous, but this fatty acid is simply one of the components of fish oil. The source of omega-3 fatty acids is not only fish oil, but also all vegetable oils, although they contain the most of them. The omega-3 class includes three special essential fatty acids: alpha - linolenic acid, the main natural source of which is linseed oil. It has many of the immunostimulating anti-inflammatory properties of fish oil, protects the cardiovascular system well, reducing cholesterol concentrations and counteracting the tendency of platelets to aggregate, lowering blood pressure. eicosapentenoic acid - EPA, it is rich in fish living in cold northern waters and fish oil. it is found in large quantities in fish that live in cold northern waters and fish oil. Their main beneficial properties: Normalization of blood pressure, Reducing the level of “bad” cholesterol, Increasing the level of “good” cholesterol, Preventing cardiovascular diseases and cancer . Is it useful for everyone: Omega-3 for athletes and bodybuilders One of the necessary components for a bodybuilder's diet is fat. Of course, when drawing up nutrition programs, the main attention is paid to proteins and carbohydrates, but even without fats, the athlete’s body cannot fully function. At least because fats are a lubricant for the cartilage of joints. The omega-3 fat group in bodybuilding is an indispensable aid in accelerating metabolism, which helps remove waste products formed after strength training from the body. Another significant advantage of this group of fats is the ability to increase endurance. Omega-3 fatty acid is extremely necessary in sports, regardless of its type, noted doctor of the highest category Nailya Mindubaeva. If there is not enough of this substance in the diet, then the results in the gym will be lower than they could be. The following effects of omega-3 are known today:∙acceleration of metabolism; ∙increased sensitivity to the hormone insulin; ∙reducing blood viscosity, which reduces the risk of cardiovascular diseases; ∙tonic effect; ∙increasing endurance; ∙decrease in appetite and, accordingly, weight; ∙anti-catabolic effect; ∙skin improvement; ∙stimulation of hormone synthesis, especially testosterone. In addition to the above, omega-3 is an excellent source of energy.So how much fat does a person need for everything to work properly? It all depends on what a person’s body weight is, what his physical activity is, what he expects from bodybuilding, and so on. We can only give general recommendations. For example, the weight of a man who plays sports 4 times a week is 80 kg. To stay in the same shape, he must consume about 2,700 calories a day. 25% should be fat - 675 calories. If you know that the calorie content of one gram of fat is 9 calories, then an athlete needs 75 grams of fat per day. Of this amount, 90% of fats should be unsaturated fats, “good fats” such as omega-3 fish oil.How much to weigh in grams In Scandinavian countries, today, all children from 6 months to 3 years old are required to receive omega-3 in a dosage of 900 mg per day. The dosage of omega-3 depends on the task: ∙ for prevention, health promotion and maintenance of normal cholesterol level - from 1 to 1.5 g per day;∙when doing strength sports - from 2 to 3 g per day;∙for weight loss - 3-4 g per day. Take “omega-3” and “omega-6” in the ratio 1:4, however, Russia is one of those countries where for many people this ratio is 1:20, the doctor noted. A more detailed answer to this topic was provided nutritionist, fitness therapist of the ALEX FITNESS network Vladimir Sudarev.When losing weight, it is recommended to reduce fat consumption, but never completely eliminate it; the minimum dose per day is 40 g; 60-70 g/day are optimal; normalization of the profile of incoming fat is very important; ideally, the share of saturated fat should be from 30 to 50%, i.e. we reduce their amount in the diet: choose lean varieties of meat, cut off visible fat from meat, choose fat-reducing cooking methods (boiling, stewing, steaming), the remaining 50-70% should be mono- (“omega-9”) and polyunsaturated fatty acids (“omega-9”). omega-3", "omega-6"), in an optimal ratio of 1:4. The recommended level of consumption of omega-3 PUFAs ranges from 1-2g to 1-2% of the total calorie intake of the diet. Moreover, it is best to combine animal and plant sources of omega-3, since it is desirable that the body receives about 30% - 40% of “omega-3” fatty acids from EPA and DHA, and 60-70% from plant sources of “omega-3” containing vitamin E, which, being an antioxidant, will protect the body from damaged and oxidized omega-3 fatty acids. Moreover, such properties as reducing insulin resistance, activating lipolysis and reducing lipogenesis, as well as improving the permeability of cell membranes and accelerating metabolic processes will contribute to more effective weight loss due to the fat component. With increased physical activity, the need for fat increases to 100-140 g/day, depending on the type of training, but we try to maintain the same fat profile. And the anti-inflammatory properties of omega-3 will allow the body to recover more effectively after training and allow you to train more often. Omega-3s partially contribute to the healing of joints and ligaments, relieve pain from injuries, damage and joint diseases, and moderately improve mobility.But when including any source of acids in your diet, you should not forget about the basic rules of healthy eating: rationality, moderation, variety. Only optimal correspondence of calorie content to individual needs, as well as an adapted ratio of proteins, fats, carbohydrates, vitamins, microelements and other substances in the diet will bring maximum benefit.Where are Omega-3 and Omega-6 found?
| Fats and oils, 100 g | Omega-6, g | Omega-3, g | Omega-3: Omega-6 |
| Coconut oil | no Omega-3 |
||
| Macadamia oil | no Omega-3 |
||
| Cocoa butter | |||
| Kuban sunflower oil (oleic acid content 70% and above) | |||
| Palm oil | |||
| Olive oil | |||
| Hazelnut oil | no Omega-3 |
||
| Avocado oil | |||
| Flaxseed oil | |||
| Rapeseed oil | |||
| Saffron oil (high oleic acid) | no Omega-3 |
||
| Mustard oil | |||
| Almond oil | no Omega-3 |
||
| Peanut butter | no Omega-3 |
||
| Rice bran oil | |||
| Sesame oil | |||
| Soybean oil | |||
| Cottonseed oil | |||
| Walnut oil | |||
| Corn oil | |||
| Wheat germ oil | |||
| Sunflower oil (regular) | no Omega-3 |
||
| Grapeseed oil | |||
| Saffron oil (regular) | no Omega-3 |
Omega-3 and Omega-6 content in nuts and seeds
| Product (portion 28g) | Omega-3 | Omega-6 | Omega-3: Omega-6 |
| no Omega-3 |
|||
| Walnuts | |||
| Flax seedsChia seeds | 1.84.9 | 0.41.6 | 1: 0.221: 0.33 |
| Pecans | |||
| Pistachios | |||
| pumpkin seeds Sunflower seeds | 0.10 | 5.410.4 | 1: 54no Omega-3 |
Omega-3 and Omega-6 content in seafood
| Fish (serving 100 g) | Amount of Omega-3 fatty acids (g) | Amount of Omega-6 fatty acids (g) | Omega-3: Omega-6 |
| Caviar black and red | |||
| Fresh Atlantic mackerel | |||
| Atlantic sea salmon | |||
| Farmed Atlantic salmon | |||
| Fresh Pacific herring | |||
| Fresh tuna | 1: 0,006 – 1: 0,40 |
||
| Pacific mackerel fresh | |||
| Atlantic sardines | |||
| Canned salmon | |||
| Fresh trout | |||
| Fresh halibut | |||
| Fresh conger eel | |||
| Shrimps | |||
| Sea shellfish | |||
| Scallop | |||
| Pacific cod | |||
You can satisfy the need for these substances by including the following foods in your diet - alpha-linolenic acid (ALA): flaxseed oil, pumpkin oil, rapeseed oil, mustard oil, walnut oil; flaxseeds, pumpkin seeds, walnuts, soybeans, beans, dark green leafy vegetables and sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA): fatty fish: herring, mackerel, sardines, halibut, etc. sea-caught or dietary supplements containing “omega-3” (like fish oil and many others). Encapsulated dietary supplements have a number of advantages compared to oils, which easily oxidize and are damaged by oxygen, air and sunlight, losing their positive properties and acquiring negative ones.
You can get large amounts of omega-3 fatty acids from fatty fish, seaweed, and several fatty plant foods.
In this article we will answer the question of which foods contain the greatest amount of omega-3.
1. Mackerel (4107 mg per serving)
If you're wondering which foods have the most omega-3s, look no further than a fish you're familiar with called mackerel.
Mackerel is small in size.
In Western countries, it is usually smoked or eaten in a pickled form.
In addition to the fact that this fish is very healthy, it also tastes delicious.
2. Salmon (4,023 mg per serving)
Salmon is one of the most nutritious foods on the planet.
It contains high-quality protein and a variety of nutrients, including large amounts of potassium, selenium and (,).
Research shows that people who regularly eat fatty fish such as salmon have a lower risk of developing diseases and conditions such as heart disease, dementia and depression ().
3. Cod Liver Oil (2,664 mg per serving)
Cod liver oil is more of a supplement than a food product.
As the name suggests, it is an oil extracted from the liver of a fish called .
Not only is this fat high in vitamin D, but it is also rich in vitamin D and – one tablespoon contains 338% of the RDA for vitamin D and 270% of the RDA for vitamin A ().
Therefore, taking just one tablespoon of cod liver oil provides your body with huge amounts of three incredibly important nutrients.
However, you should not take more than one tablespoon of this supplement at a time because too much vitamin A can be harmful.
4. Herring (3181 mg per serving)
Herring is a small, fatty fish. Most often it is consumed in salted or pickled form.
Smoked herring is a popular breakfast food in countries such as England, where it is served with eggs.
A standard raw Atlantic herring fillet contains almost 100% of the RDA for selenium and 50% of the RDA for vitamin B12 ().
5. Oysters (565 mg per serving)
Oysters are usually eaten as a snack. Raw oysters are a delicacy in many countries.
6. Sardines (2,205 mg per serving)
Sardines are small, fatty fish that are usually eaten as a first course, snack or treat.
They are very nutritious, especially when eaten whole. They contain almost all the nutrients your body needs.
One 149-gram serving of sardines contains more than 200% of the RDA for vitamin B12 and more than 100% of the RDA for vitamin D and selenium ().
7. Anchovies (951 mg per serving)
8. Fish Caviar (1086 mg per serving)
Among the products containing omega-3 fatty acids, fish roe is present in large quantities.
Fish roe is usually considered an expensive delicacy and is most often consumed in small quantities in addition to first courses and as an appetizer.
Caviar is distinguished by its high content and exceptionally low content ().
9. Flax Seeds (2,338 mg per serving)
Flax seeds are small brown or yellow seeds. They are often crushed before consumption or used to obtain.
These seeds are the richest source of omega-3 fatty acids in the form of alpha-linolenic acid (ALA). Therefore, flaxseed oil is often used as an omega-3 supplement.
Flaxseeds are also very rich in vitamin E, magnesium and other nutrients. They have an excellent ratio of omega-6 to omega-3 fatty acids compared to most seeds ( , , , ).
10. Chia Seeds (4,915 mg per serving)
Among the foods rich in omega-3 fatty acids are chia seeds, as they are incredibly nutritious. They are rich in calcium, and other nutrients ().
A standard 28-gram serving of chia seeds contains 4 grams of protein, including all eight essential amino acids.
11. Walnuts (2,542 mg per serving)
Walnuts are very nutritious and rich in fiber. They also contain manganese, vitamin E and important plant compounds ().
When consuming them, the peel should not be removed, as it contains a large amount of phenolic antioxidants, which have important beneficial properties.
12. Soybeans (1,241 mg per serving)
Soybeans are a good source of fiber and vegetable protein.
However, soybeans also contain high amounts of omega-6 fatty acids, so they should not be relied upon as the sole source of omega-3s.
Research shows that consuming too much omega-6 can cause inflammation in the body ().
What other foods are high in omega-3 fatty acids?
Keep in mind that sections 1-8 discuss foods containing the omega-3 fatty acids EPA and , which are found in some animal products, seafood, and .
In contrast, sections 9-12 include plant foods that contain omega-3 fatty acids ALA, which are inferior to the other two.
While other foods don't contain as many omega-3s as the foods listed above, many do have decent amounts of them.
These include eggs, meat and dairy products, hemp seeds and vegetables such as Brussels sprouts and purslane.
Let's sum it up
- As you can see, it's relatively easy to get plenty of omega-3 fatty acids from whole foods.
- Omega-3 fats have numerous beneficial properties, such as fighting inflammation, Alzheimer's disease and cancer.
- However, if you don't eat many of these foods and think you are lacking omega-3s, consider adding these foods to your diet or consider taking an omega-3 supplement.
Omega-3 fatty acids are essential compounds for humans. But since the body does not produce them on its own, you need to know where omega-3 fatty acids are found. There are only 2 ways to get these connections:
- some products;
- food additives.
Omega-3 fatty acids are excellent for the treatment and prevention of cardiovascular diseases, and they also improve the condition of hair and skin. In addition, omega-3s are excellent antioxidants. Their deficiency can provoke serious health problems, for example, depression, psychosis, etc.
Where is the most Omega-3?
It is best to get nutrients and essential compounds from food. Everyone knows about the omega-3 content in fish. In terms of the quantity of this useful compound, it is salmon, herring and other representatives of sea fish that take first place. Omega-3 is also preserved in canned food. In addition, the list of animal products that contain omega-3 includes: eggs and beef.
Plant Sources of Omega-3 Fatty AcidsAmong these products, it is necessary to highlight sesame, just keep in mind that it is better to choose golden-colored seeds. It is recommended to grind them into powder and add them as a seasoning to various dishes. In addition, omega-3 fatty acids are found in olive oil and nuts, for example, almonds, walnuts, etc. These compounds are found in small quantities in cabbage, beans, melon and spinach. By the way, it is omega-3 fatty acids of plant origin that are absorbed much faster and better by the body.
The most popular dietary supplements that contain omega-3 are algae. In addition, you can purchase special dietary supplements at the pharmacy that contain omega-3 fatty acids.
There are actually three different types of omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Preferred sources of EPA and DHA are seafood such as salmon and sardines. As for ALA, this fatty acid can be obtained from plant foods, such as some nuts and seeds, as well as from organic meats obtained from naturally fed animals.
When it comes to getting enough polyunsaturated fatty acids, it is recommended to eat plenty of omega-3 foods and also take an omega-3 supplement if necessary. By consuming foods rich in omega-3 fatty acids combined with taking supplements containing these essential acids, you need to make sure you are getting at least 1,000 milligrams per day of EPA/DHA and about 4,000 milligrams of total omega-3 fats (ALA , EPA and DHA).
What makes some Omega-3 foods better than others?
The human body is able to convert ALA to DHA and EPA to some extent, but it is not as efficient as getting DHA and EPA directly from food. This is one reason why nutritionists recommend eating fatty fish several times a week, since many marine fish contain high amounts of EPA and DHA (see Omega-3 in Fish: Table of Omega-3 Content in Various Fish).
Despite the fact that ALA obtained from plant foods can be converted into EPA and DHA, experts recommend eating fish for lunch in addition to nuts and seeds. Even after extensive research, scientists are not entirely clear on how well ALA is converted into EPA and DHA, and how well ALA then supplies the body with these two fatty acids. Nutritionists and doctors still believe that all sources of omega-3 (plant and animal foods) should be present in the human diet.
Historically, residents (such as people in Okinawa, Japan) who eat high amounts of omega-3 foods live longer and have higher levels of health than people who eat standard foods low in omega-3s. The typical Okinawan diet consists of large amounts of fish, sea vegetables and other fresh produce. Their diet provides eight times more omega-3 fatty acids than the average person in developed countries. This is why the population of Okinawa is considered one of the healthiest in human history.
Other populations that consume high amounts of omega-3 foods include people living in the Mediterranean region, including countries such as Spain, Italy, Greece, Turkey and France. The researchers also found that while the typical Mediterranean diet is high in fat and carries some risks for cardiovascular disease, people in these areas suffer far less cardiovascular and heart disease than people in other developed countries. This may be due to the consumption of large amounts of foods containing omega-3 fatty acids, which dominate the diet of people living in the Mediterranean region.
Omega-3 Foods: Best vs. Worst
Look at food labels at a major supermarket and you'll probably notice that manufacturers often boast about the omega-3 fatty acids they contain. While omega-3s are now artificially added to some processed foods—such as peanut butter, baby formula, cereals, and some protein powders—it is best to obtain omega-3 fatty acids from natural sources such as like fish and vegetable oils.
The omega-3 polyunsaturated fatty acids EPA and DHA added to foods typically come from microalgae. They impart a fishy aroma to food products, which is why manufacturers pre-clean them and try to mask the taste and smell. This likely reduces or alters the fatty acid and antioxidant content of such foods, making them significantly inferior to natural sources of omega-3.
In addition, omega-3s are now being added to animal feeds to increase levels in dairy and meat products. Because food manufacturers know that people are increasingly aware of the benefits of omega-3 fatty acids, we will likely see more and more omega-3-enriched foods on our store shelves in the coming years.
Dangers of Omega-3 Deficiency
Omega-3 foods are believed to help reduce the risk of developing cardiovascular disease due to their ability to reduce inflammation. They are also essential for proper neurological function, maintaining healthy cell membranes, mood regulation, and hormone production.
This is why foods containing omega-3 fatty acids are called sources of “good fats.” Although most people consume adequate amounts of other types of essential fatty acids such as omega-6 (found in modified edible oils such as sunflower oil, canola oil, and walnut oil), most people are deficient in omega-3 fatty acids. therefore, they need to include foods rich in these healthy fats in their diet.
Research shows that intake of omega-6 fatty acids should be significantly reduced and intake of omega-3 fatty acids increased to reduce the risk of many chronic diseases that have become epidemic in most developed countries. For example, researchers from the center The Center for Genetics, Nutrition and Health of Washington, D.C., found that the lower the intake of omega-6 fats and the higher the intake of omega-3 fats, the lower the risk of breast cancer in women (see Benefits of Omega-3s for Women). A 2:1 ratio of omega-6 to omega-3 suppresses inflammation in patients with rheumatoid arthritis, and a 5:1 ratio has a beneficial effect in patients with asthma.
Most people are deficient in omega-3 fatty acids because their diets are low in omega-3 foods, such as fish, sea vegetables and seaweed, flax seeds, or organic meats. The ratio of omega-6 to omega-3 intake in developed countries is in the range of 15:1 - 16.7:1 - this is not a healthy intake of polyunsaturated fatty acids. The ideal ratio of consumption of foods containing omega-6 fats to foods containing omega-3 fats should be at least 2:1.
What are the risks of omega-3 deficiency and omega-6 excess:
- Inflammation (sometimes significant)
- Increased risk of heart disease and high cholesterol
- Digestive disorders
- Allergies
- Arthritis
- Joint and muscle pain
- Mental disorders such as depression
- Poor brain development
- Decreased cognitive abilities
Benefits of Natural Omega-3 Products
Many studies show that omega-3 fatty acids help with the following:
- Prevent the development of cardiovascular diseases - help lower blood pressure and cholesterol levels, prevent the formation of cholesterol plaques in the arteries, and also reduce the likelihood of a heart attack or stroke.
- Stabilizes blood sugar levels (prevention of diabetes).
- Reduce pain in muscles, bones and joints by reducing inflammation.
- Helps balance cholesterol levels.
- Helps improve mood and prevent depression.
- Improves mental acuity and aids in concentration and learning.
- Increases immunity.
- Eliminate digestive disorders such as ulcerative colitis.
- Reduce the risk of cancer and help prevent relapses.
- Improves a person's appearance, especially skin health.
There is currently no established standard recommended daily intake of omega-3 fatty acids, so many experts may disagree on recommending 500 to 1,000 milligrams per day. How easy is it to get this recommended amount of omega-3 fatty acids from food each day? To give you an idea of how you can get over 500 milligrams of total omega-3s (ALA, EPA, and DHA), that's the amount you can get from one can of tuna and one small serving of cooked salmon.
What are the best Omega-3 foods - table
Here is a list of the 15 best omega-3 foods (as a percentage based on consuming 4,000 milligrams per day of the three types of omega-3 fatty acids):
| Product | Omega-3 content - % daily value |
| Mackerel | 4,300 milligrams per 100 grams (107% Daily Value) |
| Salmon oil | 4,767 milligrams per tablespoon (119% DV) |
| Fish oil | 2,664 milligrams in 1 tablespoon (66% DV) |
| WALNUTS | 2,664 milligrams per 1/4 cup (66% DV) |
| Chia seeds | 2,457 milligrams per tablespoon (61% DV) |
| Herring | 1,885 milligrams per 80 grams (47% Daily Value) |
| Salmon | 1,716 milligrams per 80 grams (42% Daily Value) |
| Flax seeds (ground) | 1,597 milligrams per tablespoon (39% DV) |
| Tuna | 1,414 milligrams per 80 grams (35% Daily Value) |
| White fish | 1,363 milligrams per 80 grams (34% Daily Value) |
| Sardines | 1,363 milligrams per 100 gram can (34% DV) |
| Hemp seeds | 1,000 milligrams in 1 tablespoon (25% Daily Value) |
| Anchovies | 951 milligrams per 1 can/60 grams (23% DV) |
| Natto | 428 milligrams per 1/4 cup (10% Daily Value) |
| Egg yolks | 240 milligrams per 1/2 cup (6% DV) |
However, you still need to stay away from some foods, despite manufacturers' claims that they contain high amounts of omega-3. Here are the foods whose consumption should be limited or completely eliminated:
- Inorganic meat (animals are raised by feeding harmful feed using hormones and antibiotics).
- Farmed fish (especially salmon and salmon).
- Pasteurized dairy products.
- Krill oil supplements.
Always keep in mind that farmed fish are inferior to wild-caught fish, both in terms of pollution levels in the waters in which they live and in terms of nutrient and omega-3 fatty acid content. Farmed fish typically contain high concentrations of antibiotics and pesticides, and the meat of fish raised in such conditions contains significantly lower amounts of health-promoting nutrients such as vitamin D. There is also evidence that fish raised in captivity contains more omega-6 fatty acids and less omega-3.
Other Natural Sources of Omega-3
- . You can get extra omega-3 fatty acids by eating walnuts, flax and chia seeds, walnuts, Brazil nuts, cashews, hemp seeds and tree nuts. These foods contain omega-3 in the form of ALA (though walnuts, flax seeds, and chia seeds are by far the best sources).
- Vegetables. Many vegetables (especially green leafy vegetables) are good sources of ALA. While ALA omega-3 foods are not as good as those containing EPA and DHA, these foods should still be present in your daily diet given that they contain a lot of fiber and other nutrients. The largest amounts of omega-3 are found in vegetables such as Brussels sprouts, kale, spinach and watercress.
- Oils. Many vegetable oils contain omega-3 fatty acids, usually in the form of ALA. These include flaxseed oil, mustard oil, walnut oil and hemp oil. There is also a new vegetarian oil called algal oil that is gaining popularity as early research shows that the ALA in this oil is easily converted to DHA in the body compared to other vegetarian omega-3 foods.
Which fish oil is the best Omega-3 product?
Due to the fact that there is controversy over water contamination with toxins and other harmful substances such as mercury (see), many people believe that it is quite difficult to get the required amount of omega-3 fatty acids by eating only fish. This is one reason why some people choose to take fish oil supplements in addition to eating certain omega-3 foods.
The difference between "fish oil" and "cod liver oil" can be confusing. Fish oil and cod liver oil are actually two different fats, although they are similar on a molecular level and both are extracted in the same way. They differ in that fish oil is extracted from tuna, herring, cod or other deep-sea fish, and cod liver oil is extracted from cod liver.
How different are they in terms of nutritional content? Fish oil is an excellent source of the omega-3 fatty acids DHA and EPA, but does not contain large amounts of vitamins A and D. Cod liver oil contains lower amounts of omega-3 fatty acids and very high amounts of vitamins A and D. D.
According to some sources, cod liver oil contains about 8% EPA and 10% DHA, which is much less than fish oil, which contains about 18% EPA and 12% DHA.
Due to its concentration of vitamins, cod liver oil has traditionally been given as a supplement to young children since the 1960s as it helps support brain function and development. Due to the fact that many people today suffer from vitamin D deficiency, cod liver oil has returned to the shelves of pharmacies and health food stores. Many people who use cod liver oil rely on it during the winter months, when they spend less time outdoors, to ensure high levels of absorbable vitamin D.
If you want to take fish oil supplements, where should you go? What is the ideal form of fish oil? Experts say the best form of omega-3 fish oil is fish oil that contains astaxanthin (a powerful antioxidant that also helps stabilize fish oil). They recommend purchasing fish oil derived from Pacific salmon, which has high levels of DHA/EPA and astaxanthin.
Omega-3 fatty acids are found in fish and fish oil, as well as cod liver oil.
Are there potential dangers and side effects from consuming Omega-3 foods?
Omega-3s are considered very safe and effective fatty acids even when taken up to 20 grams per day, however some people may experience minor side effects when taking fish oil supplements, such as:
- Fishy burps or a fishy taste in the mouth (this is the most common complaint people have, but this shouldn't happen if you're taking a high-quality supplement).
- Stomach pain or nausea.
- Diarrhea (diarrhea).
- Possible excess bleeding if you take more than three grams per day.
- Allergic reactions.
- Changes in blood sugar levels or complications when taking fish oil supplements with diabetes medications.
Most people will not experience any side effects by eating plenty of omega-3 foods and taking a daily fish oil supplement. However, if you experience side effects when taking higher doses of omega-3, talk to your doctor about it. The only thing to note is that you definitely should not take omega-3 fish oil supplements if you are allergic to most fish, as there is a risk of a serious allergic reaction.
Omega-3 are polyunsaturated acids present in food products that are essential for the human body. These compounds have a variety of positive effects on organs and systems, participate in metabolism, and have a beneficial effect on the functioning of the body.
There are 3 types of omega-3 fatty acids:
- eicosapentaenoic acid – EPA;
- docosahexaenoic acid – DHA;
- alpha-linoleic acid – ALA.
EPA and DHA are found in animal foods. ALA is present in plant foods. A rich animal source of fatty acids is sea fish. Good plant sources of omega-3 for the body are seeds and leafy greens.
The effects of omega-3 on the human body
Polyunsaturated acids are the most important compounds for the body, performing many functions in tissues and organs. Omega-3 acids in the human body:
- stimulate metabolism;
- participate in the formation of nerve fibers, brain tissue and endocrine glands;
- replenish energy;
- prevent the development of inflammatory reactions;
- maintain blood pressure at an optimal level;
- participate in the construction of cell membranes;
- have an antioxidant effect;
- remove excess cholesterol from blood vessels;
- normalize blood sugar levels;
- reduce the likelihood of developing heart pathologies;
- maintain visual acuity, reduce the likelihood of eye pathologies;
- stimulate the production of certain hormones;
- prevent the development of skin diseases;
- reduce symptoms of joint pathologies;
- prevent baldness, improve hair structure;
- eliminate chronic fatigue, depression, nervous and mental disorders;
- increase physical endurance and intellectual performance;
- participate in the formation of the embryo in the mother's womb.
Daily intake of omega-3
The optimal daily amount of the substance is 1 gram. However, omega-3 intake increases to 4 grams per day for people with the following pathologies:
- depression;
- hypertension;
- senile dementia;
- tumors;
- hormonal imbalance;
- atherosclerosis;
- predisposition to heart attacks.
Also, the daily dose of a beneficial compound increases in the winter months, and even during intense physical activity.
Symptoms of Omega-3 Deficiency
Medical experts say that most people's diets are low in fatty acids. A significant omega-3 deficiency is accompanied by the following symptoms:
- pain in joint tissues;
- drying and irritation of the skin;
- thinning and brittle hair and nail plates;
- constant fatigue;
- low concentration of attention.
Due to a long-term lack of polyunsaturated acids, pathologies of the heart and circulatory system, diabetes, and depression can occur.
It happens that a person consumes fatty acids in the required quantity, but the body still experiences an omega-3 deficiency. This phenomenon occurs when there is a lack of certain vitamins and microelements in the body. In order for fatty acids to be absorbed normally, the body must contain in optimal quantities:
- vitamin C;
- vitamin E;
- vitamin B 3;
- vitamin B 6;
- magnesium;
- zinc.
Vitamin E is especially important for the complete absorption of polyunsaturated acids, as it prevents the oxidation of beneficial substances.
It should be borne in mind that omega-3 acids are poorly absorbed if they are consumed together with hydrogenated fats. Also, polyunsaturated acids are destroyed under the influence of oxygen and light rays, as a result, products lose their beneficial properties and become rancid.
Omega-3 Rich Foods
Seafood and sea fish contain the most fatty acids. But you need to take into account that only fish caught at sea, and not grown on farm waters, are rich in useful compounds. Farmed fish eat feed, so their body accumulates few useful substances.
Plant products rich in polyunsaturated acids include flaxseeds, wheat sprouts, nuts, herbs, and legumes.
The table below shows the concentration of omega-3 in foods.
product list | amount of mg omega-3 per 100 g of product |
fish oil | |
linseed oil | |
flaxseeds | |
canned cod liver | |
olive oil | |
rapeseed oil | |
walnut | |
mackerel | |
leafy greens | |
wheat sprouts | |
chicken egg | |
pumpkin seeds | |
pistachios | |
shrimps | |
sunflower seeds | |
sesame oil | |
brown rice | |
lentils | |
hazelnut |
Flaxseeds are used as an additional medicine for diabetes, arthritis, multiple sclerosis, breast cancer, pathologies of the respiratory system and digestive tract. As can be seen from the table, many polyunsaturated acids are found in various vegetable oils, fish oil, walnuts, and leafy greens. Therefore, these foods should definitely be included in the diet.
In order for the above products to give the body maximum benefit, they must be consumed fresh, pickled or canned, but it is not recommended to heat them. In boiled, fried and stewed food there are practically no useful substances left, and the nutritional value of thermally processed foods is significantly reduced. It is better to eat fish canned in oil, since during canning, vegetable oils prevent fatty acids from being destroyed.
The dangers of too much omega-3
Excessive intake of omega-3 is a rare phenomenon, usually caused by excessive intake of pharmaceuticals containing high levels of polyunsaturated acids. An excess of a substance in the body is a condition no less unfavorable than a deficiency. This condition is accompanied by the following symptoms:
- disruption of the digestive tract;
- loose stool, diarrhea;
- decreased blood clotting, which can cause bleeding in any part of the digestive system;
- lowering blood pressure.
Omega-3 intake by children and pregnant women
As a result of scientific research, it has been established that the mother's body daily releases about 2.5 grams of polyunsaturated acids to the body of the child developing in the womb. Therefore, pregnant women are recommended to include fish or seafood and vegetable oils in their menu every day.
For the proper development of the body, it is useful for young children to take dietary supplements based on fish oil or vegetable oils. However, the child's intake of medications should be carried out under the supervision of parents or a pediatrician to prevent overdose.
Omega-3 food supplements
If the diet is low in fatty acids, then adults and children are advised to take pharmaceutical food supplements that include omega-3. These supplements are usually sold in capsule form. At the pharmacy you can ask for fish oil, flaxseed oil, as well as vitamins and medications, including EPA, DHA and ALA.
These drugs are good sources of omega-3 for people who are predisposed to hypertension, stroke, and heart attack. Medicines are also prescribed to improve the condition of patients suffering from lupus erythematosus, arthritis, depression, and scleroderma.
With proper and nutritious nutrition, it is impossible to encounter a pronounced deficiency of polyunsaturated acids. It should be borne in mind that omega-3 acids from food are absorbed better than from pharmaceuticals. Therefore, every person should daily enrich their menu with animal and plant products saturated with fatty acids.
