Fashion for a he althy lifestyle is very good, but do not be too zealous. For example, chasing through pharmacies for all possible vitamins. Especially often in the last few years, the so-called Omega-3, -6, -9 are mentioned. Are all of them as necessary for our body as Omega-3? Why take fatty acids and for whom?
What are unsaturated fatty acids?
We all know that foods contain three main categories of nutrients: proteins, fats and carbohydrates. But not everyone knows how they are useful or harmful. Proteins and carbohydrates are the building blocks of most cells in our body, which makes them vital. But we perceive fats as something completely unnecessary and even harmful (excess weight, atherosclerosis, etc.) for beauty and he alth. But why, then, do doctors recommend drugs such as fish oil or Omega-3 to us? Their price is low, and we often neglect them.
First of all, because fats arethe energy reserve of our body. Their number in the diet of a he althy person should be at least 40%. And besides, they are a nutrient medium for cells; on their basis, many compounds are synthesized that are necessary for the normal functioning of all organs and systems.
But fats are very different in their effect on the body. An excess of saturated fatty acids contained in food of animal origin leads to diseases of the cardiovascular system and obesity, and their deficiency leads to dry hair and skin, lethargy and general irritability, depression.
Polyunsaturated fatty acids such as Omega-3, Omega-6 and -9 are essential for our he alth. They are involved in most chemical processes in the body. But the most valuable, as well as the most missing, are considered to be omega-3 acids. why it is useful to use them - pregnant women and young mothers know best.
What is the use of Omega-3?
Omega-3 polyunsaturated fatty acids most of all affect the work of such functions and systems of our body:
- Cardiovascular system. A sufficient amount of this substance provides a normal level of cholesterol in the blood, that is, it lowers the level of "bad", which is deposited on the walls of blood vessels. Also, the use of Omega-3 in the treatment of cardiac problems reduces the risk of blood clots, makes blood vessels stronger and more elastic.
- The musculoskeletal system. unsaturated fattyOmega-3, Omega-6 acids contribute to better absorption of calcium, thereby strengthening bone tissue, protecting against osteoporosis. Omega-3 also protects the joints, makes them more mobile, that is, prevents arthritis and its varieties.
- Nervous system. With a long-term lack of Omega-3 in the human diet, communication between the nerve cells of the brain is disrupted, which provokes the development of diseases such as chronic fatigue, depression, schizophrenia, bipolar disorder and some others.
- Skin, hair, nails are the first to reflect an Omega-3 deficiency. What is the benefit of taking this vitamin capsule? This is the fastest way to get an external effect: hair stops flaking, becomes smooth and shiny, acne disappears on the face, and nails become strong and smooth.
- Many oncologists claim that lack of omega-3s can cause breast, prostate and colon cancer.
Omega-3 for pregnant women and children
The most necessary polyunsaturated fatty acids for women in the period of bearing and feeding a child. During pregnancy, they are actively involved in the formation of the brain and peripheral nervous system of the baby, so the female body daily gives the child about 2 grams of Omega-3. Capsules with natural fish oil or synthesized acid in this case will be very effective, since it can be problematic to provide the required amount of vitamins with food, especially with toxicosis.
If not to provide a pregnant womanthe necessary norm of Omega-3, then there may be a threat of late toxicosis, premature birth and depression.
Signs of Omega-3 Deficiency
The most obvious sign of an omega-3 polyunsaturated fatty acid deficiency is the deterioration of the skin, hair and nails. Hair becomes dull and dry, with split ends and dandruff. Acne on the face, rashes and peeling on the skin can also indicate a lack of this acid in the body. Nails begin to peel and break, become dull and rough.
Other symptoms include depression, constipation, joint pain, hypertension.
Daily Value
When determining the daily intake of Omega-3 (it will be capsules or consumption with food - it doesn’t matter), you need to remember that these acids are not synthesized by the body, respectively, we must constantly receive the entire supply from the outside. Every day, a he althy person should get 1 to 2.5 grams of Omega-3 polyunsaturated fatty acids and 4 to 8 grams of Omega-6.
During pregnancy and breastfeeding, a woman's need for Omega-3 increases to 4-5 grams per day. In addition, the recommended dose of Omega-3-based drugs (instructions for use must be studied) is increased in the following cases:
- in the cold season;
- for cardiovascular diseases (hypertension, atherosclerosis);
- with psychological depression, depression;
- in cancer treatment.
Bsummer period and with low blood pressure, it is recommended to limit yourself to products containing Omega-3.
Foods High in Omega-3
There are three main categories of foods that contain the maximum amount of polyunsaturated fatty acids. These are vegetable oils, fish and nuts. Of course, Omega-3 is also found in other foods, but in much smaller quantities. The table will tell you more about the content of Omega-3 polyunsaturated fatty acid in 100 grams of products available to us.
| Fish oil | 99 |
| Flax seeds | 18 |
| Cod liver | 15 |
| Rapeseed oil | 10, 5 |
| Olive oil | 9 |
| Walnuts | 7 |
| Mackerel | 5 |
| Tuna, herring | 3 |
| Trout, salmon | 2, 5 |
| Halibut | 1, 8 |
| Soybeans | 1, 5 |
Very much the content of useful and nutritious substances in certain products depends on the way they are grown, prepared and consumed. For example, when s alting or smoking fish, its entire supply of Omega-3 is lost, but canning in oil retains fatty acids.
Therefore, it is very important to monitor not only the diet, but also the correct preparation of dishes.
Omega-3: instructions for use
If you still decide to make up for the deficitfatty acids in the body with the help of pharmaceutical preparations, it is best to seek the advice of your doctor and read the instructions for the recommended remedy.
The standard way to use all drugs containing Omega-3 (their price depends on the quality of raw materials and starts at 120 rubles per package) involves two options - treatment and prevention.
If there is a deficiency of these fatty acids in the body, the drug should be taken 2-3 capsules a day after meals for a month. The doctor's recommendation may differ from the prescribed doses depending on the patient's condition.
For prevention, the whole family can take a drug with Omega-3 during the cold season, for which it is useful for children over 12 years old and adults to take 1 capsule a day for three months. A young child should be dosed by a pediatrician.
Contraindications
With caution and under the supervision of a doctor, people with diseases of the kidneys, liver and stomach, as well as in old age, should take Omega-3 preparations.
These drugs are not recommended:
- for fish oil allergy;
- for kidney failure and gallstones or bladder stones;
- during active TB;
- for thyroid diseases.
How to consume fatty acids correctly?
Of course, the maximum of useful substances and vitamins is found in fresh products or subjected tominimal processing. The same should apply to foods high in Omega-3, for which it is useful to follow the following rules:
- Use vegetable oils in salads, as when frying, most of the fatty acids will be destroyed. By the way, you need to store the oil away from the sun - in dark glass bottles.
- Flax seeds are also best added raw to salads or as a condiment to ready meals.
- You should choose raw fish, not frozen.
- Eating 5-10 walnut kernels will give you your daily omega-3 requirement.
Remember that high-quality and he althy foods can fully provide us with polyunsaturated fatty acids. With a properly designed diet, you will not need any additional drugs.
