Now there is increased attention to various vitamins and polyunsaturated fatty acids. What are they, what is their use for, what is the required daily allowance for Omega-3?
The benefits of these substances for humans are undeniable. Of particular importance is the fact that they are not produced in our body, but enter it with food.
Omega-3 acids have many different beneficial properties that are simply necessary for a person, for the functioning of his organs and systems. To get them fully, you need to eat oily fish at least several times a week. In the event that a person does not like fish products, then he should include dietary supplements containing Omega-3 in his diet. They should, as far as possible, contain a sufficient amount of docosahexaenoic and eicosapentaenoic acids (EPA and DHA). These can be found in the greatest quantity in oily fish. Next, let's talk about the daily norms of Omega-3, which are necessary to ensureoptimal body he alth.
Admission recommendations
There are no specific standards for the daily intake of Omega-3 in mg. There are only opinions of experts from different scientific organizations, but they differ from each other. On average, the numbers range from 500 to 1,000 milligrams per day, and this is the minimum for adults. Rospotrebnadzor reports that the daily norm of Omega-3 for adults is from 0.7 to 1.5 grams per day.
For various pathologies
Be aware that certain diseases may require significantly more fatty acids. It has been proven that certain conditions can respond in specific ways to the levels of omega-3s in the body. For example, this element is very good for the heart.
A study was conducted in which eleven thousand participants daily for three years and six months took a complex of 850 milligrams of docosahexaenoic and eicosapentaenoic acid. Experience has shown that in this group of people, the total number of heart attacks decreased by 25%, and the number of sudden deaths decreased by 45%.
The American Heart Association and other relevant organizations recommend that patients with coronary disease take 1000 milligrams of Omega-3 daily. Patients with elevated triglyceride levels in the body should take 3 grams of docosahexaenoic and eicosapentaenoic acid per day.
For depression
It is worth noting that with depressivecondition and anxiety, the daily norm of Omega-3 for men and women will be from 1 to 2 grams. It may reduce symptoms of depression. Supplements with substantial amounts of eicosapentaenoic acid are recommended in the presence of psychiatric disorders.
When Pregnant
The daily requirement of Omega-3 for women during pregnancy may increase slightly. Research has proven that omega-3s, especially DHA, make a difference before, during, and even after pregnancy. Almost all official sources recommend an additional 200 milligrams of DHA when pregnant, as well as when feeding an infant.
For kids
National He alth Organizations recommend 50 to 100 milligrams per day of DHA and EPA in combination for newborns and toddlers.
Daily Value for Women and Men
As part of the selection of the daily dosage, not the gender, but the age of the patients are taken into account. Therefore, for men and women, the daily intake of omega-3s is of equal importance. The amount of fatty acids consumed per day for adults should not be less than 700 milligrams, but cannot exceed 5000. On average, adult patients require from 1,500 to 2,000 milligrams of Omega-3 per day.
Less than 700 milligrams of this substance should not be consumed, otherwise people will develop a deficient condition that will lead to poor he alth. 3000 to 5000 milligramsOmega-3s are recommended for recovery purposes. The same dosage is recommended to strengthen the body in the presence of inflammatory pathologies or during intense physical exertion.
Increasing the daily intake of such acids is necessary under the following conditions:
- The patient has diabetes.
- The occurrence of depression, nervous or mental disorders.
- Appearance of tendencies to diseases of the heart and circulatory system as a whole.
- Increased blood cholesterol.
- The occurrence of joint pathology.
Dosing is recommended to be agreed with a specialist. An overdose may be accompanied by nausea, stool disturbance and dizziness.
How to meet your daily requirement of omega-3 fatty acids?
The daily menu should include those foods that are rich in polyunsaturated acids. Fatty sea fish are recommended to be consumed no more than five times a week. In order to replenish the daily requirement of Omega-3, as a rule, it is enough to eat up to 35 grams of walnuts. You should also drink one tablespoon of flaxseed oil. Or you can use one teaspoon of flaxseeds.
How to take flax seeds?
Flax seeds should not be swallowed whole, they should be chewed thoroughly. Such seeds are covered with a special dense skin, which is not absorbed in the digestive system. Thus, the whole product is excreted from the body without being digested, without leaving useful elements. BUTchewed seeds are well absorbed, giving the human body fatty acids along with other beneficial compounds. Also, flaxseeds can be ground in a coffee grinder, and the directly obtained powder can be dissolved in water and drunk.
If a person's diet is poor in fatty acids, experts recommend taking 1,000 to 1,500 milligrams of fish oil in capsule form daily to prevent omega-3 deficiency.
Now we will learn about the daily norms of this element for children of different ages.
Daily Values for Omega-3s for Children
Polyunsaturated acids are extremely important for the embryo growing in the womb. Without such fatty acids, its harmonious development is simply impossible. In this case, the woman is responsible for the intake of Omega-3, eating according to the recommendations of the doctor leading the pregnancy.
They are no less important for the body of a baby who has already been born. So, how much omega-3 should children consume? Daily dosages are typically:
- Children between the ages of six months and three years should consume at least 70 milligrams of this element daily.
- Babies aged three to six should take 100 to 120 milligrams.
- Children in the age group from six to twelve years old, pediatricians are advised to consume from 200 to 250 milligrams of this useful element.
But it is worth noting that in any case, the indicated dosages must first be agreed witha doctor who will additionally determine the duration of the treatment course or prescribe the constant use of the substance in the dosage form.
Conclusion
Thus, Omega-3 acids are special compounds that are necessary to achieve a normal metabolism. Unfortunately, they are not synthesized in the human body, but come exclusively with food. In order to get your daily omega-3 requirements, you need to include sea fish in your menu along with certain vegetable oils and other foods rich in fatty acids.
It is best to use fish oil as a source of these polyunsaturated acids. The assimilation of such a product in the human body is ten times more active than flaxseed or some other plant product (oil). And in order to prevent omega-3 deficiency, it is recommended to regularly include fish in your diet along with other seafood. In addition, it is advisable to take fish oil in capsule form.
We reviewed the daily intake of Omega-3, which is an important component for the smooth functioning of the body.
