A healthy lifestyle is very good, but don't be too zealous. For example, chasing pharmacies for all possible vitamins. Especially often in the last few years, the so-called Omega-3, -6, -9 are mentioned. Are they all so necessary for our body as Omega-3? Why is it useful to take fatty acids and to whom?
What are unsaturated fatty acids?
We all know that products 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 blocks of most cells in our body, which makes them vital. But we perceive fats as something completely unnecessary and even harmful (overweight, atherosclerosis, etc.) for beauty and health. But why, then, do doctors recommend drugs like fish oil or omega-3s? Their price is low, and we often neglect them.
First of all, because fats are the energy reserve of our body. Their number in the diet of a healthy 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 in its effect on the body, fats are very different. An excess of
saturated fatty acids contained in food of animal origin leads to diseases of the cardiovascular system and to obesity, and their lack leads to dry hair and skin, lethargy and general irritability, depression.
Polyunsaturated fatty acids, such as Omega-3, Omega-6 and -9, are indispensable for our health. They are involved in most chemical processes in the body. But the most valuable, as well as the most deficient, are considered to be the Omega-3 acids. why it is useful to consume them - pregnant women and young mothers know best.
What is the use of omega 3?
Omega-3 polyunsaturated fatty acids most affect the functioning of such functions and systems of our body:
- The cardiovascular system. A sufficient amount of this substance provides a normal level of cholesterol in the blood, that is, lowers the level of "bad" that 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.
- Musculoskeletal system. Unsaturated fatty acids 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.
- 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, and nails are the first to reflect Omega-3 deficiency. Why is it useful to take this vitamin in capsules? So you can most quickly get an external effect: the hair stops exfoliating, becomes smooth and shiny, acne disappears on the face, and nails become strong and smooth.
- Many oncologists claim that a 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 during the period of bearing and feeding the child. During pregnancy, they are actively involved in the formation of the baby’s brain and peripheral nervous system, so the female body gives the baby about 2 grams of Omega-3 daily. Capsules with natural fish oil or synthesized acid in this case will be very effective, since it is problematic to provide the necessary amount of vitamins with food, especially with toxicosis.
If you do not provide the 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 the deterioration of the skin of 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. The nails begin to peel and break, become dull and rough.
Other symptoms include depression, constipation, joint pain, and hypertension.
Daily rate
When determining the daily intake rate of Omega-3 ( whether 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, so we must constantly receive the entire supply from the outside. Every day a healthy person should receive from 1 to 2.5 grams of omega-3 polyunsaturated fatty acids and from 4 to 8 grams of omega-6.
During pregnancy and breastfeeding, the 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 necessarily) increases in the following cases:
- in the cold season;
- with cardiovascular diseases (hypertension, atherosclerosis);
- with psychological depression, depression;
- in the treatment of cancer.
In the summer and at low blood pressure, it is recommended to limit yourself to foods containing Omega-3.
High Omega 3 Foods
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. In more detail about the content of the polyunsaturated fatty acid Omega-3 in 100 grams of products available to us, the table will tell.
| Fish fat | 99 |
| Flax seeds | 18 |
| Cod liver | fifteen |
| Rapeseed oil | 10.5 |
| Olive oil | 9 |
| Walnuts | 7 |
| Mackerel | 5 |
| Tuna, herring | 3 |
| Trout, salmon | 2,5 |
| Halibut | 1.8 |
| Soybean | 1,5 |
Very much the content of useful and nutrients in certain products depends on the method of their cultivation, preparation and use. For example, when salting or smoking fish, its entire supply of Omega-3 is lost, but canning preserves fatty acids in oil.
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 deficiency of fatty acids in the body with the help of pharmacy drugs, it is best to seek the advice of your doctor and read the instructions for the recommended remedy.
The standard way of using all drugs containing Omega-3 (their price depends on the quality of the raw materials and starts at 120 rubles per pack), suggests 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 doses indicated in the instructions, depending on the patient’s condition.
For prevention, the whole family can take the drug with Omega-3 in 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. A pediatrician should prescribe a dose to a young child.
Contraindications
With caution and under the supervision of a doctor, you should take Omega-3 drugs for people with kidney, liver and stomach diseases, as well as in old age.
Such drugs are not recommended:
- with allergies to fish oil;
- with renal failure and stones in the gall or bladder;
- during active tuberculosis;
- with diseases of the thyroid gland.
How to use fatty acids?
Of course, the maximum of nutrients and vitamins is found in fresh products or subjected to minimal processing. The same should apply to foods that are high in Omega-3s, which is why it’s good to follow these guidelines:
- 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 in raw form to salads or as seasoning in ready-made dishes.
- Fish should be selected raw, not frozen.
- Eating a kernel of 5-10 walnuts, you will provide yourself with a daily norm of Omega-3.
Remember that quality and healthy foods can fully provide us with polyunsaturated fatty acids. With a properly designed diet, you will not need any additional drugs.