Omega 3 fatty acids: fish oil which contains most, table products, vitamins for children, women and men. Benefits like taking

To lead an active life and not complain about health, people should not just give up bad habits and eat properly, but also to take extra vitamins, adding the lack of them in his body. These substances include omega 3 fatty acids, which contains them most and what are their benefits and what are the features of the reception, you need to know everyone who monitors the health.

What are Omega-3 fatty acids

In the heat treatment acid to lose a significant portion of nutrients and oxidized in air.

Therefore, plant products, where they are best eaten raw:

• With proper consumption of these substances is very useful to humans. They normalize the metabolism and give a feeling of fullness with a minimum amount of food eaten and therefore reduce appetite.
• If a strong psychological disorders Omega reduces the amount of cortisol produced. It provokes stress.
• Unsaturated fatty acids are divided into several groups on the basis of the links between the carbon atoms. Connection with one constraint is called monounsaturated. If the two of them, it's a group of polyunsaturated fatty acids. Omega-3 included in the second group. These substances can not be produced by our body, so are classified as essential. However, they are necessary for normal functioning of the body's systems, as found in the epidermis, prevents the development of inflammation and output excess cholesterol.

The disadvantage of these substances in the body leads to a deterioration of the human being, the problems with the heart and blood vessels, malfunction of the digestive system and many other diseases.

The difference between omega 3 and fish oil

You can not assume that the Omega 3 fish oil is one substance. Despite the similar features and principles of operation, they have plenty of differences. Fish oil is produced from the liver of fish fat-soluble substances. Here there are groups of vitamins A and D and Omega.

Omega-3 fatty acids found in fish oil, are an independent component. Its share is quite large and is a third of the volume. Omega 3 includes a complex of fatty acids necessary for human.

Besides fish oil, the substance contained in oils such as:

• Linseed.
• Walnut.
• Hemp.

The main difference between these two materials is the lack of vitamins in the last of groups A and D. In addition, fish oil is obtained only from the processing of fish and Omega may also be obtained from plants. herbal preparations are different from those obtained from the content of the fish. The latter is much more useful, because it contains fatty acids are ideal for a person.

In the fish oil is the high content of mineral acids. Per gram of fat in it no less than three hundred milligrams of Omega.

It is necessary, first of all, pay attention to when buying fish oil for healing. At a lower concentration of mineral acid, the effect of the drug will be unnoticeable.

The use of omega-3 fatty acids to the body

In studying the effect of polyunsaturated fatty acids on an organism, scientists discover previously unknown compounds beneficially affect human health. But still, it is the Omega 3 fatty acids, which contains large amounts of vitamins, considered to be the most useful of them.

There exists a particular compound carbons, inherent in these fatty acids. This complex set of elements having a different structure and properties. Since man is not able to produce omega-3, for its completion is required to include in food vitamins, in which it is contained. This is nuts, some oils (linseed oil, rapeseed oil), marine fish and of course fish oil.

The fatty acid helps to strengthen the cell membrane. In addition, it stimulates brain activity and strengthens the retina. Due to Omega strengthens the immune system, and increases the activity of sperm. People who have a weak heart and blood vessels, it is important to include in your diet such products.

This helps reduce the risk of stroke and heart attack, improves overall health and normalizes blood pressure. Those who are depressed or on the verge of a nervous breakdown, be sure to drink Omega is containing its products.

The use of these materials improves memory, generates resistance to stress and increase endurance person.

Empirically proved that the Omega-3 fatty acids facilitate the patient in diseases such as rheumatism, arthritis and arthrosis. Their regular use, reduces inflammation and reduces pain. It is useful to take the Omega and some skin diseases.

Polyunsaturated fats are able to regulate cholesterol levels, improve blood clotting, and enhance skin elasticity. But it is not adjustable reception of such an acid can cause disruption of the body's systems. Excess omega-6 makes the blood thicker and increases the possibility of blood clots.

To avoid this, you need to take Omega 3 and balance their content. The fatty acid accumulates in the body, creating an energy reserve. But it does not increase a person's weight.

Positive properties for women

Experts believe that vitamin Omega 3 helps to lose weight, and this statement is empirical evidence. Substance blocks saturated fats, scraping them from the vessels and accelerates metabolism. In order to achieve a positive effect, it is necessary to take all three capsules three times a day. The first results will be in 2 weeks.

Omega 3 fatty acids are undoubtedly useful for the preservation of beauty, because it affects the formation of the skin and hair of the person. Her hair and nails become stronger, and the skin becomes smoother, gaining additional flexibility.

Invaluable acids and for the solution of women's problems. It helps to reduce pain during menstruation ailments.

Also contained in the acid phospholipids stimulate the production of hormones, reducing anxiety, irritability and other phenomena occurring during PMS. Acceptance of omega-3 during pregnancy and breastfeeding has a positive effect on the formation of fetal and neonatal development.

Typically, these kids have a great vision, good attention and mental activity. The very young mummy easier to transfer and subsequent pregnancy after her post-natal period.

Benefits for Men

No less useful fatty acids and for men. At normal levels of omega 3 have reduced stress hormone production, which is important when high physical and mental stress, the need for complex solutions and insufficient rest. In addition, the supplement normalizes the functioning of the heart and blood vessels and prevents inflammation.

Regular consumption of acid or omega 3 fish oil can reduce the possibility of heart disease. Studies conducted by scientists have completely confirmed this fact. In testing, participate men who have had a previous heart attack or stroke.

The first group did not use a fish oil and its containing products. The second - Do this regularly for a year and a half. As a result, it is in the second group number of seizures and mortality were 30% lower. Omega's ability to normalize blood pressure and heart rate, makes it indispensable for the athletes.

Regular intake of these vitamins increases the endurance and strength of men.

Prostatitis fish oil is recommended to take to normalize the blood supply to the pelvic organs. Omega-3 polyunsaturated fatty acid is used as a prophylactic agent against tumors and inflammations of the male reproductive organs.

Regular consumption of omega in adulthood to avoid developing arthritis and osteoarthritis, reduce the likelihood of sprains and fractures.

Benefits of Omega 3 for children

Parents should make sure that the child was completely balanced diet, because a growing body requires a lot of energy. In addition to fresh fruits and vegetables, it include fish and seafood. Getting food all you need, the child will be well developed and active.

Regular intake of Omega 3 reduces the possibility of the child's illness. This applies to his cardiovascular system, joints, obesity, skin lesions, depression and many other health problems.

The importance of taking polyunsaturated fatty acids for normal growth of the child can not be overestimated. If he gets food all the vitamins and trace elements, the number of health problems will decrease significantly.

To the clear advantages include Omega-3 are as follows:

• Adjusting the amount of cholesterol in the blood.
• Positive impact on the psychological health of the baby, quick thinking, reaction and memory.
• Strengthening of view.
• Improve concentration.
• The development of the emotional sphere, and social adaptation.

Children with the disease "light dermatosis", that is intolerant of direct sunlight, after consuming these supplements containing fish oil are more susceptible to light. The same thing happens when an existing psoriasis.

Benefits from taking Omega-3 is obvious and therefore it is necessary that the child is constantly eating the following foods:

• Seafood and sea fish;
• Flax flour or seeds;
• walnuts;
  
• Beef.

Important: Before giving your child supplements should consult with a physician. It is important to be well absorbed by the body this diet. In case of vomiting, nausea and other unpleasant symptoms of the drug is stopped and held a full examination.

Omega 3 for slimming

The fact that polyunsaturated fatty acids can burn the accumulated fat is not true. But they help to reduce appetite, and then taking them still helps to lose weight. To diet to be effective, you need to choose a food that does not have to constantly suffer from hunger.

In a balanced circuit meal, can limit itself a long time in the food practically unaware of this.

Despite the fact that the effect of omega-3 for weight loss is not completely understood, the reception of the funds at Limitation of power allows you to save energy and strength, and this is very important for people leading an active way life.

A diet with fatty acids as opposed to those in which the intake of fats completely eliminated, allowing to experience a feeling of fullness, without suffering from hunger. The body simply uses existing fat stores. You can choose supplements or include in your diet foods that contain Omega.

These are primarily:

• seafood and sea fish;
  
• Various kinds of nuts;
• oil;
• eggs;
• fresh milk and its products.

The daily human diet should include at least half of them. With normal fat-containing acids, decreased appetite and people eat less. To replenish Omega received special supplements. This should be done within a month, and then needed a little break. In addition to vitamins, pharmacies can find creams and ointments for skin.

Cosmetics with medical effect perfectly restore the elasticity of the skin. As always, the administration of drugs is associated with some restrictions. First of all, it increased the body's sensitivity to seafood, the possibility of bleeding, pregnancy, breastfeeding, problems with liver, kidney stones and injury.

Effect of Omega 3 for cholesterol

Eating foods with a lot of animal fats leads to the accumulation in the body of bad cholesterol and increase the risk of heart disease and atherosclerosis. Recently, the problem faced by doctors around the world. Cholesterol plaques are deposited on the walls of blood vessels, narrowing them to a minimum.

The reason may be not only a poor diet, but a sedentary lifestyle, bad habits and the environment. In certain amount of cholesterol the body needs a man as he is involved in a number of vital processes, such as in the construction and protection of cell membranes, hormone production and vitamin D.

Harmful cholesterol excess. That is, it leads to various problems.

To avoid this, it is recommended to take Omega -3 fatty acid, wherein the agent contains contributing to the strengthening of cell membranes, which is important for both adults and their children during the period active growth.

What foods contain omega-3

Most of such acids found in seafood and sea fish. This salmon, trout, halibut, salmon, herring and mackerel. Slightly less than their oysters, scallops and lobster. Just omega-3 is, in plant oils (olive, canola, flax), legumes, cabbage and fresh green salad. can be called from animal products: milk and its products, beef and eggs.

Table. Foods rich in Omega 3

Seafood:

Title	Contents in 100 g of product
Cod liver	19.7
Black and red caviar	6.8
Mackerel	2.7
Salmon	2.5
Atlantic sardines in oil	0.98
Sea bass	0.76
Pink salmon fresh Flounder	0.69 0.50
Halibut	0.47
Sea bass	0.32
spiny lobster	0.48
King crab	0.41
shrimps	0.32
mussels	0.78
oysters	0.44

Data may vary depending on the season and fishing place.

Plant foods and oils:

Title	Contents in 100 g of product
Flax-seed	22.8
Hemp seeds	9.3
Walnuts	6.8
soybean	1.5
Almond	0.4
Mint	2.8
Seaweed	0.8
Leek	0.7
beans	0.6
Peas	0.2
Wheat germ	0.7
corn sprouts	0.3
Wheat bran and rice	0.2
avocados	0.1
fresh raspberries	0.1
fresh strawberries	0.1
Cold pressed Sunflower oil	0.19
Olive oil	36.7
rape oil	9.26
Linseed oil	53.4

Content varies depending on the growing rules.

The daily requirement and standards of consumption of Omega 3

To make up for the omega-3 in the body needed several times a week to eat fish or seafood. If for some reason this is not possible, it is required to take the pharmacy Supplements.

No consensus on exactly how much omega-3 fatty acids you need to drink every day. On average, this rate varies from three hundred to five hundred milligrams per day.

Pregnant and lactating mums need to add another 200 mg over a position to satisfy the needs of the child. People who have heart problems or are in a stressful condition of fish oil consumption also should be increased to one thousand milligrams.

Pharmacy drugs with Omega 3

Choice of dietary supplements based on omega-3s is quite broad. But not all of them have a balanced composition. Before buying you need to carefully study the instructions so as not to buy a fake.

The most popular are at present:

1. Doppelgerts active omega-3. The drug has a positive effect on blood circulation and blood clots.
2. Vitrum Cardio Omega 3. It serves for the prevention of lipid metabolism.
3. Norvesol Kidz. This children's hypoallergenic medication.

How to use fatty acids

In order to fully preserve the useful acid products, where they are best consumed without cooking.

There are several rules that must be followed in this case:

• Refill dishes with vegetable oils is necessary before serving.
• Keep the oil must be in a dark container in a place where it is not exposed to direct sunlight.
• Buy high-quality raw fish, not frozen.

  

• I do not eat a lot of nuts, as some of them contain a daily dose of acid.

All this must be taken into account when drawing up the daily menu. The correct diet should be drawn up all the nutrients in the right quantity, and including polyunsaturated acids.

Causes of deficiency and excess substances in the body

The vast number of people in the world there is a deficiency of polyunsaturated acids. The reasons for the lack of money for quality products and replacing them with the ones where the content of carbohydrates and animal fats is high enough. Buy sea fish, not all, and therefore a lack of Omega becomes a problem.

Signs of this are as follows:

• Violation of the sebaceous glands.
• Muscle weakness and decreased mobility of joints.
• Decreased performance, the signs of fatigue and lack of attention.
• Problems with the immune system.
• Decrease in visual acuity.

In addition, omega-3 deficiency causes increased anxiety and even depression. However, the drug may cause an adverse reaction. Nausea, vomiting, swelling or intestinal problems, can occur in people who are prone to allergies.

In this case, you need to consult a doctor to have it replaced omega-3 fatty acids, which contains the substance provoking the attack, another drug. Small overdose gives no adverse reaction.

Contraindications and possible harm

In some cases, the reception of such additives is prohibited:

• If the body's overabundance of vitamin E.
• In the treatment of preparations with a high content of this vitamin.
• When the individual components of intolerance or allergy to fatty acids.

Excessive intake of the substance at high doses can lead to malfunctions of the organism. Therefore it is necessary to control the rate of consumption of the substance.

An overabundance of omega 3 can cause excessive dilution of the blood, therefore, increase the risk of vascular rupture and violations of other organs.

Keep in mind that this applies to both adults and children. Therefore it is necessary to discuss with the pediatrician ability to receive dietary supplements and their dosage.

How to maintain the proper balance of fats

Fats provide energy, creating its reserve for a person to be able to use it in stressful situations.

There are two types of fats that are vital to man:

• vegetable;
• animals.

The first group includes unsaturated acid. They are our body gets from the outside. They include Omega 3 fatty acids, which contains a balanced mix of substances, a positive influence on human health. Animal fats are found in meat, milk, chicken eggs. They contain cholesterol, which is needed for brain function and hormone production.

The main thing to balance the reception of these substances. The daily human diet should be about 30% fat. The optimal ratio of 2 groups of fats in the menu is 7 to 3. Only then will keep the balance and fewer health problems.

Author of the article: Ezhak Dmitry I.

Registration of the article: Lozinski Oleg

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