Prevention

Omega 3 fatty acids. Increased metabolic rate

In order for the human body to function optimally, it needs not only vitamins and microelements, but also other biologically active substances. These include Omega-3 fatty acids, a building material for cells and tissues that comes with food. A deficiency of bioactive compounds causes the development of cardiovascular diseases and pathologies of the musculoskeletal system. Why Omega-3 is useful - polyunsaturated fatty acids help reduce cholesterol levels, improve the condition of skin, hair, and nails. And pediatricians recommend including foods high in these organic substances in children’s diets to increase the body’s resistance to viral and bacterial infections.

Why are Omega-3 fatty acids needed?

People who care about their health try to eat foods containing proteins and carbohydrates. These bioactive compounds are necessary for the growth and division of cells in the human body, they are actively involved in metabolic processes. But fans of a healthy lifestyle are wary of fatty foods, knowing about their ability to clog blood vessels and disrupt the functioning of the gastrointestinal tract. Doctors warn that a deficiency of beneficial lipids will sooner or later cause even more serious problems with health.

This is interesting: The main sources of Omega-3 fatty acids for humans are sea fish, eggs, meat, nuts and vegetables. There are a lot of healthy polyunsaturated fatty acids in unrefined vegetable oils, especially flaxseed and olive.

Omega-3 fatty acids serve as the body's energy reserve. If their quantitative content in a person’s daily menu is less than 35-40%, then the processes of cell growth and division are significantly reduced. Metabolic disorders cause a deterioration in a person’s appearance, making him defenseless against many external and internal negative factors.

Omega-3 is not one of the fats that, with excessive consumption of rich soups or baked goods, are deposited on the buttocks and abdomen. These biologically active substances participate in metabolic processes and are structural components of cell membranes and membranes. One of their most important functions is participation in the production of hormone-like substances prostaglandins by body tissues. Why do humans need these bioactive compounds:

  • regulation of blood pressure;
  • supporting the optimal condition of large and small blood vessels;
  • functioning of the heart muscle;
  • coordinated work of smooth muscle and striated muscles;
  • correct innervation (transmission of nerve impulses to the central nervous system).

The introduction of Omega-3 into the diet has a positive effect on the health of adults and children. Why does the human body often experience a lack of polyunsaturated fatty acids, since they are present in many foods? The fact is that Omega-3s are not stable and are destroyed during long-term storage or heat treatment. A piece of sea fish fried in breadcrumbs contains practically no useful biologically active compounds - they were destroyed under the influence of high temperature.

Tip: The gentlest ways to process fish, meat and shellfish include steaming, boiling or baking. And fruits, greens, nuts or seeds are best consumed raw.

Useful properties

The benefits of Omega-3 for women and men lie primarily in their anti-inflammatory activity. Pathogenic bacteria, viruses, and yeast-like fungi, after entering the human body, begin to actively grow and multiply. During their life, they release toxic substances that poison cells and tissues. Under the influence of the immune response, an extensive inflammatory process develops, causing pain. If the human body has a supply of Omega-3 acids, then events will not develop according to such a negative scenario. The immune system works proactively, destroying infectious and allergic agents, stopping inflammation.

Polyunsaturated acids are characterized by diverse beneficial effects on the human body:

  • potentiation of the synthesis of biologically active compounds (eicosanoids), without which it is impossible to carry out biochemical reactions;
  • ensuring the delivery of nutrients and molecular oxygen to soft, joint, bone, cartilage and muscle tissues;
  • improvement of myocardial contractile function;
  • increasing elasticity and normalizing the permeability of capillaries, veins, arteries;
  • prevention of the development of allergic reactions - eczema, urticaria, atopic dermatitis;
  • accelerating the regeneration of tissues damaged as a result of injury or inflammation;
  • stabilization of the psycho-emotional state - elimination of increased anxiety and nervous excitability due to the production of the “joy hormone” serotonin and suppression of the production of the “stress hormone” cortisol.

Recommendation: For significant physical activity or active sports, doctors recommend additional dose Omega-3 acids. This will increase endurance, accelerate muscle growth, and prevent fatigue.

One of the most important functions of polyunsaturated acids is to cleanse blood vessels of cholesterol blocks. They take part in the formation of low-density lipoproteins. These conglomerates transport cholesterol to target organs and are then excreted from the body without being deposited in the veins and arteries. Regular consumption of foods high in Omega-3 fatty acids allows you not to worry about the condition of your blood vessels.

For weight loss

Polyunsaturated fatty acids stimulate optimal functioning of the gastrointestinal tract - improve peristalsis and digestion, prevent the development of putrefactive and fermentative processes. Therefore, Omega 3 for weight loss is used for the following purposes:

  • decreased appetite;
  • reduction of cravings for sweets;
  • complete absorption of proteins and carbohydrates;
  • preventing the accumulation of harmful triglycerides in tissues.

Of no small importance for gradual weight loss is the ability of Omega-3 to speed up metabolism. Food products do not stagnate for a long time in the stomach and intestines, but are fully broken down and adsorbed by their mucous membranes.

For skin

The poor condition of the skin, hair, and nail plates is directly dependent on the amount of polyunsaturated fatty acids in the body. These bioactive compounds accelerate metabolic processes, helping to eliminate acne, minor rashes and redness, and the consequences of acne (scars, scars, pits). What else are Omega-3s good for the skin:

  • increase elasticity and firmness;
  • prevent the early appearance of facial and deep wrinkles.

The more Omega-3 products in a person’s diet, the faster scratches, bruises, burns, and wounds on his skin heal. It is not without reason that at the stage of rehabilitation after injuries, doctors recommend additional intake of polyunsaturated fatty acids.

For joints

Neurologists and surgeons always prescribe drugs or dietary supplements with polyunsaturated fatty acids to patients who have been diagnosed with destructive-degenerative changes in one of the departments spinal column. Why Omega-3 is good for joints:

  • reduce the severity of pain;
  • stop the inflammatory process;
  • deliver molecular oxygen, nutritional and biologically active substances to tissues.

A deficiency of Omega-3 acids in joint and cartilage cells and tissues several times increases the likelihood of developing osteochondrosis, arthritis, arthrosis, intervertebral hernia and radiculitis.

Benefits for women

Gynecologists recommend that women after natural menopause include foods with a high concentration of Omega-3 in their diet. During menopause, various metabolic disorders occur, causing bone fragility, psycho-emotional disorders, dry skin and mucous membranes, including the vagina. Additional intake of polyunsaturated fatty acids normalizes the functioning of the endocrine glands, accelerates metabolic processes, and eliminates neurological disorders. Why do women also take Omega-3:

  • reduction in the severity of pain during menstruation;
  • prevention of premature aging;
  • prevention of benign and malignant neoplasms in organs reproductive system, mammary glands.

Advice: Women suffer from venous insufficiency much more often than men. A course of dietary supplements with Omega-3 acids will help eliminate unsightly spider veins and spider veins, as well as prevent their appearance.

Benefits for men

After 45 years, the production of testosterone gradually decreases in the male body. And the full sexual life of the stronger sex depends on the amount of this sex hormone. Omega-3 acids are directly involved in the synthesis of hormone-like substances, including testosterone.

A man's diet should include plenty of fatty sea fish, nuts, legumes and vegetable oils. They contain beneficial polyunsaturated fatty acids. Why do men take Omega-3:

  • improvement of potency;
  • libido increases;
  • prevention of the development of prostatitis;
  • increasing the duration of sexual intercourse.

Contraindications

The benefits and harms of Omega-3 fatty acids are directly dependent on the appropriateness and correctness of their use. When a sufficient amount of these organic compounds enters the human body along with plant and animal foods, additional intake of pharmacological drugs or dietary supplements will cause an overdose. The main symptoms of this condition, which is dangerous to human health, include the following symptoms:

  • disruption of the digestive tract - nausea, vomiting, excessive gas formation, diarrhea or constipation;
  • drowsiness, apathy, weakness, dizziness;
  • headaches, joint, muscle pain;
  • poor blood clotting, formation of extensive hematomas even with minor bruises;
  • arterial hypotension;
  • painful or other discomfort in the liver.

Fatty acids are an integral participant in almost all biochemical processes in the human body. Therefore it is extremely rare individual intolerance these biologically active substances. The main contraindications of Omega-3 acids include:

Omega-3 fatty acid vitamins have been intensively studied since the 1980s. Scientists are interested interesting fact- Greenland residents practically do not suffer from cardiovascular diseases, which was probably due to eating large quantities of seafood rich in polyunsaturated fatty acids.

Omega acids are divided into two classes:

  • Omega-3 class – linolenic, docosahexaenoic, eicosapentaenoic
  • Omega-6 class – arachidonic, linoleic.

Benefits for the body

Essential essential fatty acids have a positive effect on many organs and systems of the body. In relation to the cardiovascular system, essential fatty acids prevent the formation of atherosclerotic plaques, which subsequently clog blood vessels. This effect is realized due to an increase in high-density lipoproteins in the blood (anti-atherogenic effect) and a decrease in low- and very low-density lipoproteins. Omega 3 fatty acids, which include eicosapentaenoic acid and docosahexaenoic acid, also have effects such as:

  • Reduced blood clotting activity, which prevents the development of thrombosis
  • Prevention of platelet aggregation (sticking together)
  • Suppression of the development of the inflammatory response
  • Modulation of the immune response.

Cartilage

Essential fatty acids accelerate the synthesis of cartilage tissue. This is especially useful in the development of deforming osteoarthritis. At risk for this disease are patients with frequent joint injuries, for example, athletes. Therefore, they should take omega 3 fish oil regularly.

Leather

The optimal level of substance 3,6 and 9 improves the absorption of calcium and magnesium by skin cells. As a result, this is accompanied by an increase in skin elasticity, as well as a slowdown in the aging process. This effect has found wide application in dermatology and cosmetology; it is very useful for children.

Nerve

Omega 3 essential fatty acids are also indicated for use in nervous tissue, improving transmission nerve impulse. This leads to increased functional activity of the brain, which is accompanied by improved memory, intellectual activity and concentration. Also, thanks to omega acids, the nerve fiber sheath (myelin sheath) is renewed, which makes the nerves more resistant to damage by various negative factors. Unsaturated fatty acids have a similar effect on the membranes of retinal cells and protect against loss or sharp decrease in visual acuity.

Weight loss

Unsaturated fatty acids allow you to reduce body weight by accelerating the process of fat oxidation. Omega fats supplied with food are quickly metabolized to compounds of a different class, which are not deposited “on the sides.” In addition, these effects make it possible to reduce the level of atherogenic lipoproteins in the blood, further enhancing the anti-atherosclerotic effect.

Mechanism of action

Omega-3 essential fatty acids exert their therapeutic effects through the eicosanoid system. Essential fatty acids antagonize arachidonic acid, from which prostaglandins, leukotrienes and thromboxanes are synthesized, which leads to the following changes:

  • Reducing the formation of thromboxane A2 reduces vasospasm and platelet aggregation
  • Reducing the formation of leukotrienes reduces the likelihood of developing inflammation and blood coagulation
  • The formation of prostacyclin increases, which has a direct vasodilating effect.

In products

The main source of these beneficial substances is sea fish. Mackerel and fish from the salmon family (red fish) are especially rich in omega acids.

Epidemiological studies have established that essential fatty acids are practically not found in river fish. Therefore, river fish cannot replace sea fish. It is important to note that salmon, salmon and other representatives of this family, grown in artificial conditions (and now this happens very often), do not have all of the listed positive properties. In connection with this, the number one product in terms of omega-3 content during pregnancy is considered to be mackerel, which is caught in the seas and oceans (it is practically not grown artificially, it is not economically suitable).

In capsules

Unsaturated fatty acids in capsules have recently become very popular. Drugs created on the basis of these substances must meet two basic requirements:

  • The level of omega-3 acids should be high enough to ensure that the body receives at least 1 gram of eicosapentaenoic acid. If this level is lower, then additional consumption of sea fish is required, or you need to significantly increase the single dose of the drug (10 or more capsules at a time)
  • Preparations must contain a minimum amount of omega 6 acids, which are competitors of beneficial omega-3 acids. Drugs that contain a lot of omega-3 acids and a lot of omega-6 acids (arachidonic acid) do not have any therapeutic effect, since their effects are neutralized.

The modern pharmacological industry produces drugs with polyunsaturated fatty acids, such as:

  • Fish oil capsules
  • MACHERA capsules
  • New Life-1000 capsules
  • Omega-3 capsules and oil
  • Tekom in capsules
  • Omega and others.

Overdose

Each drug containing omega-3 acids must be taken according to the recommended daily doses. IN otherwise an overdose of omega 3 develops. Its main symptoms are:

  • Pain localized in the epigastric region
  • Nausea and vomiting
  • Diarrhea – pronounced laxative effect
  • Exacerbation of inflammatory diseases of the pancreas
  • Belching fishy taste.

Contraindications

Contraindications for use are as follows:

  • Individual intolerance to the components of the drug
  • Pancreatitis and cholecystitis in the acute stage
  • Gallstone disease (main contraindications)
  • Increased tissue bleeding.

Shortage in the body

Unsaturated fatty acids of the omega-3 class must be supplied to the body in sufficient quantities during pregnancy. If there are few of them, then symptoms of their deficiency develop.

This leads to the following pathological processes and conditions:

  • Development of atherosclerosis at an early age
  • Increased blood clotting activity, accompanied by the development of thrombosis
  • Excessive vasoconstriction
  • Weight gain that occurs even with low dietary fat intake
  • Early development of myocardial infarction and other manifestations of coronary heart disease
  • Increased blood pressure levels
  • Pathological narrowing of the bronchi, which is especially pronounced in smokers and patients suffering from bronchial asthma
  • Development of autoimmune diseases
  • The development of psoriasis in patients with a family history (at present, psoriasis is considered to be a disease of fat accumulation in the skin)
  • The incidence of breast cancer is increasing.

Indications for use

Unsaturated fatty acids should be taken only if the drug contains high levels of class 3 compounds. The main indications for their use are the following:

  • Dyslipidemia, that is, an impaired level of fat metabolism, in which the level of cholesterol and triglycerides in the blood is increased
  • Family history of cardiovascular diseases
  • Lack of vitamin E in the body (care should be taken when treating with tocopherol and fatty acids simultaneously to avoid overdose).
  • Omega 3 during pregnancy and for children is taken only in consultation with a doctor. However, these substances are beneficial for both the child and the pregnant woman. The benefits are as follows:
  • Reducing blood pressure, which prevents the development of gestosis
  • Improves myelination processes in nervous tissue
  • Strengthens the heart muscle, which experiences increased stress during pregnancy.

Vitamins for children are food for the mind. They improve the formation of phospholipid membranes, increasing the resistance of brain cells to damage. Omega acids are not synthesized in children's bodies, so they must be supplied in sufficient quantities either with food (sea fish) or in the form of medications.

Fatty acids can influence processes such as:

  • Improve reading in children
  • Improve writing
  • Improve children's motor coordination
  • Improve intellectual abilities
  • Improve children's mood, etc.

Essential fatty acids have an important effect on the body of both adults and children; they are not synthesized in the body, so they must come from outside. An inadequate diet requires the use of medications that contain these important substances. Previously, fish oil and oil were used for this purpose. Fish oil is not completely purified from other acids, which served as a prerequisite for the creation of a new class of drugs saturated with acids, which are especially necessary for the health of every person.

An unenlightened person may meet large number myths generated by the press, not entirely literate scientists and simply people who do not understand anything about this issue that it is necessary to avoid consuming fats during sports, fitness and when reducing fat mass. This is a profanation of sports medicine, nutrition and science in general.

There is a wide variety of fats in nature, which can be divided into two main categories: “good” and “bad”. And you must understand that without a sufficient supply of “good” fats in the body, it is impossible to achieve the desired results in sports, be it weight loss, gain muscle mass or an increase in strength indicators. If you don't have enough essential fatty acids, your achievements will always be lower than they could be. This article will talk about “good” fats, or more precisely about Omega-3 and Omega-6 polyunsaturated fatty acids, what role they play in sports and how to get enough of them.

Introduction

Omega-3 is a group of unsaturated fatty acids that are not reproduced in the body, and their deficiency causes a variety of biochemical and physiological disorders.

Omega-3s that are important include α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which are polyunsaturated. The human body cannot synthesize Omega-3 de novo, but it can obtain N-3 unsaturated fatty acids (eg, EPA) and 22-carbon unsaturated N-3 fatty acids (eg, DHA) from α-linolenic acid.

Story
Although Omega-3 fatty acids have been known as essential components for normal growth since the 1930s, awareness of their full importance for health has only come in the last few years. Recently, new technologies have introduced ethyl esterified Omega-3 fatty acids, such as E-EPA and combinations of E-EPA and E-DHA. They have attracted attention as highly purified and more effective than traditional Omega-3s. In Europe they are available as sports supplements.

The beneficial effects on the cardiovascular system became well known in the 1970s, following research conducted by Greenland Inuit Tribe scientists. The subjects in the study consumed large amounts of seafood fats in order to identify their negative effects on health, but in fact, not a single cardiovascular disease was identified. The high level of Omega-3 fatty acids widely consumed by Eskimos helps reduce the concentration of “bad” fats, which are the main causes of high blood pressure, atherosclerosis, heart attacks, strokes and many other diseases.

September 8, 2004, U.S. The Food and Drug Administration has officially recognized the effectiveness of omega-3 fatty acids, and stated that "inconclusive but reasonable research suggests that consumption of EPA and DHA fatty acids reduces the risk of coronary heart disease." Nowadays, almost all official health authorities agree on the beneficial properties of Omega-3 fatty acids, and not only those associated with cardiovascular diseases, but also many others.

With the full recognition of the importance of Omega-3 fatty acids for health, a large number of supplements and sports nutrition based on Omega-3.

Beneficial Effects of Omega-3 Fatty Acids

Omega-3s have a wide range of positive effects that are key in bodybuilding. We list only the main ones:

1. Increased metabolic rate

2. Increasing sensitivity to insulin by slowing down the movement of food contents through gastrointestinal tract. Thus, carbohydrates are absorbed more slowly, without creating concentration peaks that cause desensitization of insulin islets.

3. Improving the rheological properties of blood by reducing viscosity, which reduces blood pressure and reduces the risk of cardiovascular diseases, blood clots, strokes and heart attacks.

4. Raises overall tone and increases endurance.

5. Promotes weight loss by reducing appetite.

6. They are precursors of prostaglandins - natural anti-inflammatory biologically active components of the blood. Prostaglandins reduce pain and inflammation that always accompany intense exercise. Thus, destruction is reduced muscle tissue after training, recovery time is shortened.

7. Improves brain function and improves mood. The brain matter is made up of 60% fat, and especially needs Omega-3 fatty acids to function properly.

8. Makes the skin soft and velvety.

9. A healthy source of energy that does not pose the risk of fat gain.

10. Increase the production of hormones, including the most important testosterone in bodybuilding.

Omega-3 polyunsaturated fatty acids are required for the following conditions and diseases:

  • Strengthening immune system
  • Chronic fatigue syndrome
  • Allergy
  • Asthma
  • Strengthening nervous system
  • Depression
  • Anxiety
  • Insomnia
  • Attention disorders and/or hyperactivity
  • Migraine
  • Alzheimer's disease
  • Multiple sclerosis
  • Strengthening the cardiovascular system
  • Hypertension
  • Atherosclerosis
  • Reducing cholesterol levels
  • Decreased triglyceride levels and increased high-density lipoproteins
  • Decreased lipoprotein(a)
  • Coronary heart disease (angina)
  • Cardiac arrhythmia
  • Cardiomyopathy and congestive heart failure
  • Bronchitis and pneumonia
  • Peptic ulcer of the stomach and duodenum
  • Ulcerative colitis and Crohn's disease
  • Dysbacteriosis
  • Candidiasis
  • Rheumatoid arthritis
  • Osteoarthritis (osteoarthritis) and osteochondrosis
  • Osteoporosis
  • Gout
  • Hypoglycemia
  • Hypothyroidism
  • Impotence - decreased erectile function and libido
  • Infertility due to decreased spermatogenesis (oligospermia)
  • Prostatic hyperplasia
  • Premenstrual syndrome
  • Fibrocystic mastopathy
  • Uterine fibroids
  • Excessive menstrual bleeding
  • Menopausal syndrome
  • Cervical dysplasia
  • Improved skin health
  • Seborrheic dermatitis
  • Eczema
  • Psoriasis
  • Glaucoma
  • Alcoholism
  • Anemia

Omega-3 polyunsaturated fatty acids are also necessary in the following situations: functional disorders of the central nervous system, accompanied by a decrease in the level of mental energy and intellectual functions, conditions of chronic fatigue, rehabilitation after acute cerebrovascular accidents; rehabilitation after a heart attack, angiopathy; osteomyelitis, bone fractures, trophic ulcers; autoimmune diseases; glomerulonephritis; pregnancy; skin diseases, cosmetic programs, prevention oncological diseases etc.

The ratio of Omega-6 to Omega-3 fatty acids matters

Clinical studies have recently established that the ratio of Omega-6 and Omega-3 (especially linoleic and alpha-lipoic) fatty acids also plays an important role. However, these data require confirmation, since subsequent tests did not establish such a correlation.

Both Omega-3 and Omega-6 fatty acids are essential, that is, a person can only get them from food (including sports nutrition). Omega-3 and Omega-6 compete for the same enzymes, so the ratio of these fatty acids will influence the ratio of eicosanoids (their metabolic successors - hormones, mediators and cytokines) such as prostaglandins, leukotrienes, thromboxanes, which means , which will have a significant impact on the entire body.

Omega-6 metabolites can significantly enhance inflammatory responses (especially Arachidonic acid), unlike Omega-3. It follows that in order to maintain the balance of biologically active substances, Omega-3 and Omega-6 must be consumed in certain proportions. Recommended ratios range from 1:1 to 4:1 Omega-6:Omega-3. As was calculated, these are the proportions that are evolutionarily most adequate.

Nowadays, meat from farmed animals contains large amounts of omega-6 and small amounts of omega-3. Cultivated vegetables and fruits also contain lower amounts of omega-3s than wild plants. In the last 100-150 years, the amount of omega-6 in the diet has increased significantly, also due to the increased consumption of vegetable oils such as corn, sunflower, safflower, cottonseed and soybean. The reason for this was recommendations to replace saturated fats with vegetable oils to lower blood cholesterol levels. Consumption of fish and seafood rich in omega-3 fats has decreased significantly. In the modern Western diet, the ratio of omega-6 to omega-3 is in the range of 10-30:1, instead of the required 1-4:1.

This fact explains why Omega-3 fats receive special attention.

Content of Omega-3 and Omega-6 fats in food

Oxidation occurs especially quickly when fats are heated and when exposed to air. As a result, a huge amount of free radicals are formed, which have many negative reactions on the entire body (read about oxidative processes in the following issues).

Flaxseed oil does contain a lot of Omega-3 fats, but, unfortunately, it oxidizes too quickly. The number of peroxides, that is, lipid oxidation products, is huge. Such oil, along with free radicals, will do much more harm to the body than good. This oil will oxidize too quickly, even if the bottle is left in the refrigerator.

Here you can easily buy flaxseed oil in a pharmacy, and, for example, in France it is sold linseed oil bottled is prohibited due to too high levels of peroxides. Therefore, decide for yourself whether you need it or not.

And if you still decide to buy it and eat it, be sure to check the expiration date.

Omega-3 fats are also found in flax seeds (in this state, polyunsaturated fats are more stable), oat germ, and wheat germ. You can find them in health food stores or in regular supermarkets in the health food section. They should always be kept in the refrigerator and used only fresh, otherwise you risk oversaturating your body with free radicals instead of omega-3 fats.

In soybean, pumpkin, hemp oil, in oil walnut Omega-3 fats are also contained. But don't rush to rejoice. You shouldn’t have thought that you’ll buy yourself a bottle of pumpkin oil, drink a tablespoon of it a day, and you’ll be happy. That is, the issue of saturating the body with omega-3 fats will be resolved. No, it won't.

Unfortunately, in all these oils the amount of omega-6 fats is 3, 4, 5 times higher than the content of omega-3 fats, which we are sorely lacking. As we remember from the previous lines, omega-3 and omega-6 fats compete with each other for the same enzyme systems, therefore, the more you eat such oils with a huge amount of omega-6, as well as sunflower and corn, the more difficult it is for omega -3 fats to realize their useful action in the body. By consuming these oils, you load your body with omega-6 fats even more.

And in general, before buying any cooking oil, first take an interest in its composition; it would be a good idea to look into the relevant literature. Most likely, from the oil you choose you will get only omega-6 fats with all the ensuing consequences.

Conclusion

Thus, the only complete source of omega-3 fats is seafood (excluding pharmaceuticals). In the above oils, omega-3 fats are contained in the form of alpha-linolenic acid, and in fish and seafood in the form of eicosapentaenoic and decosahexaenoic fatty acids, which are the most useful and active.

Of course, in the body, alpha-linolenic acid can be converted into eicosapentaenoic and decosahexaenoic acids, but, as you already know from previous issues, this process is ineffective, especially in older people, those with diabetes, etc.

Unlike omega-3 fats, omega-6 polyunsaturated fatty acids are found in almost all vegetable oils. Also, omega-6 fats are found in small quantities in many other foods, for example, in fresh vegetables, so we do not experience a lack of omega-6 fatty acids.

I would like to particularly focus on the most popular vegetable oils in Russia, such as sunflower and corn. I immediately emphasize that sunflower and corn oil do not contain omega-3 fats at all, but they contain too much omega-6.

Regarding nuts and seeds. Nuts and seeds are indeed good sources of polyunsaturated fatty acids, but only omega-6 fats.

Oxidation of Omega-3 Fatty Acids by Heat Treatment

Many authors note that the greatest danger to Omega fatty acids is high temperature during cooking. You may disagree with this, since Omega-3 fatty acids are found in oil that has been repeatedly heated. Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention, Department of Nutrition, Harvard School of Public Health, studied this problem separately, and also believes that temperature treatment is not the main factor in oxidation. A much greater danger is posed by long-term storage in the open air when exposed to sunlight, when everything predisposes to the oxidation of Omega-3 fatty acids. Keep food sealed in a cool, dark place.

Fish oil as a source of Omega-3 fatty acids

By purchasing fish oil, you may not actually be getting enough omega-3 fatty acids, says Rufus Turner, a scientist who studies lipids at Crop & Food Research.

He and his colleague Dr Carlene McLean examined commercially available fish oils. They found that the samples contained different levels of primary and secondary oxidized fatty acids.

"These oxidized products lead to differences in fish oil quality and may explain different results clinical trials Omega-3 fatty acids," says Dr McLean

Moreover, it was found that oxidized fatty acids have a carcinogenic effect and a pro-inflammatory effect. They have an almost completely opposite set of actions compared to Omega-3 fatty acids: they increase the risk of atherosclerosis, thrombosis, hypertension, etc.

Dr Turner says that, unfortunately, the omega-3 fatty acid content of fish oil is variable and is much more prone to oxidation than vegetable fats or other animal fats. Oxidation of fish oils begins at an accelerated pace immediately after extraction, and actively continues throughout the storage period.

Sports nutrition and Omega-3 fatty acids

So it becomes clear that to modern man It is very difficult to get enough Omega-3 fatty acids from regular food. In addition, it is difficult to store foods that are rich in Omega-3 fatty acids - you often risk exposing your body to active radicals, causing major damage, instead useful properties essential fatty acids.

It is also almost impossible to combine food in a dietary manner to create the optimal ratio of Omega-6 and Omega-3 fatty acids. Not every person wants to eat fish 4-5 times a week. And given the high fat content in the meat of fish rich in Omega-3, it can interfere with the formation of a beautiful and slender figure, as well as sculpted muscles.

But there is a way out; currently the sports nutrition market presents a very wide variety of supplements with Omega-3 fatty acids. Scientists have taken great care to protect Omega-3 from oxidation and added antioxidants such as vitamin E, Astaxanthin and others. The effective dosage for an adult is about 5 g per day.

Fashion for healthy image life is very good, but you shouldn’t be too zealous. For example, chasing around pharmacies for all possible vitamins. The so-called Omega-3, -6, -9 have been mentioned especially often in the last few years. Are all of them as necessary for our body as Omega-3? Why is it beneficial to 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 why they are useful or harmful. Proteins and carbohydrates are the building materials 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 health. But why then do doctors recommend drugs such as Omega-3 to us? Their price is low, and we often neglect them.

First of all, because fats are the energy reserve of our body. Their amount in the diet of a healthy person should be at least 40%. In addition, they are a nutrient medium for cells; on their basis, many compounds necessary for the normal functioning of all organs and systems are synthesized.

But fats are very different in their effects on the body. An excess of animal origin in food leads to diseases of the cardiovascular system and obesity, and a lack of them leads to dry hair and skin, lethargy and general irritability, and depression.

Polyunsaturated fatty acids such as Omega-3, Omega-6 and -9 are essential for our health. They are involved in most chemical processes in the body. But Omega-3 acids are considered the most valuable, as well as the most deficient. Pregnant women and young mothers know best why it is beneficial to use them.

What are the benefits of Omega-3?

Omega-3 polyunsaturated fatty acids most affect the functioning of the following functions and systems of our body:

  • Cardiovascular system. A sufficient amount of this substance ensures a normal level of cholesterol in the blood, that is, it lowers the level of “bad” cholesterol, 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 and makes blood vessels stronger and more elastic.
  • Musculoskeletal system. Omega-3, Omega-6 contribute to better absorption of calcium, thereby strengthening bone tissue, protecting against osteoporosis. Omega-3 also protects joints, makes them more mobile, that is, prevents arthritis and its varieties.
  • 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, and nails are the first to reflect Omega-3 deficiency. Why is it useful to take this vitamin in capsules? This way you can quickly get the external effect: your hair stops flaking, becomes smooth and shiny, acne disappears on your face, and your nails become strong and smooth.
  • Many oncologists claim that a lack of Omega-3 can cause the development of breast, prostate and colon cancer.

Omega-3 for pregnant women and children

Polyunsaturated fatty acids are most necessary for women during pregnancy and breastfeeding. During pregnancy, they actively participate in the formation of the baby’s brain and peripheral nervous system, so the female body gives the child about 2 grams of Omega-3 every day. Capsules with natural fish oil or synthesized acid in this case will be very effective, since ensuring the supply of the required amount of vitamins with food can be problematic, especially with toxicosis.

If you do not provide a pregnant woman with the necessary Omega-3 norm, then there may be a threat of late toxicosis, premature birth and depression.

Signs of Omega-3 Fatty Acid Deficiency

The most obvious sign of a deficiency of Omega-3 polyunsaturated fatty acids is deterioration in the condition of the skin, hair and nails. Hair becomes dull and dry, with split ends and dandruff. Pimples on the face, rashes and peeling of the skin can also indicate a lack of this acid in the body. Nails begin to peel and break, become dull and rough.

Other signs include depression, constipation, joint pain, and hypertension.

Daily norm

When determining the daily intake of Omega-3 will be or consumption with food - it does not matter) we must remember that these acids are not synthesized by the body, accordingly, we must constantly receive the entire supply from the outside. Daily healthy 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 carefully studied) is increased in the following cases:

  • in the cold season;
  • for cardiovascular diseases (hypertension, atherosclerosis);
  • with psychological depression, depression;
  • in the treatment of oncological diseases.

In the summer 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. This 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.

The content of useful and nutritious substances in certain products depends very much on the method of their cultivation, preparation and consumption. For example, when salting or smoking fish, its entire supply of Omega-3 is lost, but canning in oil preserves 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 compensate for the deficiency of fatty acids in the body with the help pharmaceutical drugs, then it is best to consult your doctor and read the instructions for the recommended product.

The standard method of using all drugs containing Omega-3 (their price depends on the quality of the raw materials and starts at 120 rubles per package) involves two options - treatment and prevention.

If a deficiency of these fatty acids is detected in the body, the drug should be taken 2-3 capsules per day after meals for a month. The doctor's recommendation may differ from the doses prescribed in the instructions depending on the patient's condition.

For the purpose of 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 of age and adults to take 1 capsule per day for three months. To the child younger age The dose should be prescribed by your pediatrician.

Contraindications

Omega-3 preparations should be taken with caution and under medical supervision by people with kidney, liver and stomach diseases, as well as by the elderly.

  • if you are allergic to fish oil;
  • with renal failure and stones in the gall or bladder;
  • during active tuberculosis;
  • for diseases of the thyroid gland.

How to properly consume fatty acids?

Of course, the maximum nutrients and vitamins are found in fresh or minimally processed foods. The same should apply to products high in Omega-3, for which it is useful to follow the following rules:

  • Use vegetable oils in salads, since during 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.
  • It is also better to add flax seeds raw to salads or as a seasoning in ready-made dishes.
  • You need to choose raw fish, not frozen.
  • By eating 5-10 walnut kernels, you will provide yourself daily norm Omega-3.

Remember that high-quality and healthy foods can fully provide us with polyunsaturated fatty acids. With a properly designed diet, you will not need any additional medications.