For most people, the word “fat” is associated with folds at the waist and cellulite. In fact, fats are necessary: they provide the body with energy, promote the production of sex hormones and the absorption of vitamins.
Another thing is that fats are harmful and beneficial. Harmful (saturated) are found in trans fats and confectionery fat. Doctors and nutritionists are urging them to limit their intake. They help increase blood cholesterol and the accumulation of extra pounds.
Healthy (unsaturated fats) reduce the level of bad cholesterol, thin the blood, strengthen cell membranes, and help withstand stress.
Two types of such fats – omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) – are essential fatty acids. This means that the human body cannot function fully without them.
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From cancer and depression
Omega-3 fatty acids are known for their beneficial effects on the cardiovascular system, joints and brain function. These acids are able to lower blood pressure, cholesterol and “unhealthy fats” in the blood.
There is evidence that people who regularly receive large amounts of omega-3s are less prone to depression. Epidemiological studies have shown a link between high levels of omega-3 fats in the blood and a low risk of developing certain types of cancer (in particular, colorectal and breast cancer). An obvious connection between the consumption of omega-3 fatty acids and the condition of the skin and hair.
It is critically important to get enough omega-3 fatty acids during pregnancy and breastfeeding, this is necessary for the proper formation of the baby’s brain.
If omega-3 and omega-6 fatty acids are present in the correct ratio in the diet, the body produces the right amount of anti-inflammatory eicosanoids (biologically active substances).
The lack of these substances is experienced by most of the inhabitants of our country. The human body cannot synthesize them on its own. They can only be obtained with food. And with food dear.
Can’t you spoil the butter?
If omega-6 is found in relatively affordable foods (pumpkin, sunflower, rapeseed, grape seed oil), then omega-3 can only be found in saltwater fish.
“Essentially, omega-3 unsaturated fatty acids are extracts from oily wild sea fish,” says endocrinologist nutritionist Alexey Kalinchev. – The highest content of omega-3 is in fish that lives in the cold seas. So, in 100 g of wild sea fish contains 1 daily dose of omega-3.
However, you need to understand that you can’t find wild sea fish in Russia during the day with fire. In our stores, the greenhouse is mainly sold, which is not cheap, and the omega-3 fatty acids in it are minimum. The fact is that the fish does not synthesize omega-3 itself, but receives them from food, plankton. Plankton eats only wild marine fish. The greenhouse is fed with compound feed. Therefore, it is often figuratively called a pig in scales. It’s comparable to pork in terms of benefits, but it costs several times more. ”
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There is a third form of omega-3 fatty acids, known as alpha-linolenic acid (ALA), it is sometimes called vegetable omega-3 acid. It is found in vegetable oils, flaxseed (and linseed oil), walnuts, and dark green leafy vegetables such as spinach.
However, from it, the body is not able to synthesize in sufficient quantities the more valuable acids found in marine fish (DHA – docosahexaenoic acid and EPA – eicosapentaenoic acid), which are most valuable. Therefore, people who do not have the opportunity to eat oily sea fish (100-200 g) daily should take omega-3 nutritional supplements.
Fish or fish
The most affordable of them is fish oil. Please note: it differs from fish oil, which was prescribed as a general strengthening and immunostimulating drug for children in Soviet times. Then studies were conducted that showed that the use of such fat in large quantities can adversely affect the liver and kidneys. Therefore, today fish oil on the shelves replaced fish oil, which is extracted from the flesh of fish adjacent to muscle tissue, which eliminates the disadvantages of its predecessor.
The prophylactic dose of omega-3 is 1 g per day. If there are diseases or conditions in which a therapeutic effect is expected from taking omega-3 fatty acids, the dose can be increased to 3 g. With burdened heredity of atherosclerosis (early heart attacks in close relatives) or with high cholesterol in the blood, a constant intake of 3- 4 g omega-3 per day. The antiarrhythmogenic effect is dose-dependent, it may require up to 6 g per day.
Omega-3 deficiency symptoms
- Constant feeling of tiredness
- Memory problems
- Dry skin and hair
- Problems with heart
- Mood swings
- Metabolic problems
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