Greetings to everyone who looked at the review! Omega 3 content DHA and EPK

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 include α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which are polyunsaturated.

History: Basic Information on Omega-3 Fatty Acids

Omega-3 fatty acids: food sources

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, after research conducted by 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 levels of Omega-3 fatty acids, widely consumed by Eskimos, help reduce the concentration of “bad” fats, which are the main causes of high blood pressure, atherosclerosis, heart attacks, strokes and many other diseases.

On September 8, 2004, the U.S. Food and Drug Administration 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, not only 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 have begun to emerge.

Spectrum of Omega-3 effects: Main effects on organs

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

1. Increased metabolic rate.

Accelerate dry growth muscle mass and reduction of body fat. Can be used for both weight loss and weight gain.
Increasing insulin sensitivity by slowing down the movement of food contents through the gastrointestinal tract. Thus, carbohydrates are absorbed more slowly, without creating concentration peaks that cause desensitization of insulin islets.

Improving the rheological properties of blood by reducing viscosity, resulting in lower blood pressure, reducing the risk of cardiovascular diseases, blood clots, strokes and heart attacks.

Raises overall tone, increases endurance and neuromuscular function. A 2015 study showed improvements in all of these qualities in men during training compared to a placebo control group that used olive oil.

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

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. A long-term study of the effect of omega-3 fatty acids on the brain has proven the possibility of using them as a preventive measure for schizophrenia in adolescents.

2. Leaves skin soft and clean.

3. A healthy source of energy that does not pose the risk of increasing fat mass.

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

5. Suppress the release of harmful cortisol.

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 and etc.

Omega-6 to Omega-3 Ratio: Impact of Ratio on Mortality

Clinical studies have recently established that the ratio of Omega-6 and Omega-3 (especially linoleic and alpha-linoic) 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. According to the methodological recommendations of Rospotrebnadzor of the Russian Federation, the optimal ratio of Omega-6 to Omega-3 fatty acids in the daily diet should be 5-10:1.

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.

Omega-3 and Omega-6 fats in food

In fact, the only complete source of omega-3 fats is seafood (not including 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 this process is not very effective, 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. Sunflower and corn oil do not contain omega-3 fats at all, but they contain too much omega-6.

Nuts and seeds are good sources of polyunsaturated fatty acids, but only omega-6 fats. If you look at comparative tables of omega fat content in nuts, you will see that they contain omega-3 in small quantities.

Flax seeds

Many authors write about the incredible benefits of flaxseed oil, which is the richest in Omega-3 fatty acids. In addition, Omega-3 and Omega-6 fats are contained in flaxseed oil in an ideal ratio. Unfortunately, these authors forget about one feature of polyunsaturated fatty acids Omega-3 and Omega-6; they have one significant drawback - they are extremely susceptible to oxidation. 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 throughout the body.

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. This process occurs like an avalanche when heated, so under no circumstances should you fry anything in linseed oil.

Plant Sources Omega-3

In Russia, linseed oil can be safely bought at a pharmacy, and, for example, in France, the sale of linseed oil in bottles is prohibited due to too high level peroxide content. Therefore, decide for yourself whether you need it or not (for example, in Germany, Switzerland, England, and the USA it is freely sold in supermarkets).

If you still decide to purchase it and eat it, be sure to check the expiration date (6 months from the date of extraction) and make sure that it is in a light-protected container (for example, a dark brown plastic bottle). The smaller the bottle you buy, the better. Once opened, store in the refrigerator for up to 30 days. Or buy oil in capsules.

Flaxseed oil contains many useful substances, except for unsaturated fatty acids: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 (vit. PP), Vitamin B4, Vitamin B6, Vitamin B9, Vitamin E, Vitamin K, Vitamin F; Macro- and microelements (potassium, phosphorus, magnesium, iron, zinc), Linamarin, Phytosterols, Squalene (up to 8%), Thioproline, Lecithin, Beta-carotene.

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.

A valuable plant source of Omega-3 is camelina oil. It is characterized by a high content of carotenoids (0.5-2.0 mg%), vitamin E (40-120 mg%), and phospholipids (0.8%). Due to this, unrefined camelina oil is superior in oxidation resistance to other vegetable oils with a high content of polyunsaturated fatty acids. The main value of camelina oil lies in its high content of polyunsaturated fatty acids: 35-39% linolenic (Omega-3) and 14-22% linoleic (Omega-6). Thus, unrefined camelina oil is devoid of the disadvantages of flaxseed oil, while maintaining its advantages.

Clinical studies show that daily consumption of 30 g of camelina oil significantly reduces the level of low-density cholesterol in the blood plasma compared to the consumption of rapeseed and olive oil.

Soybean oil, pumpkin oil, hemp oil, and walnut oil also contain omega-3 fats. 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 realize their beneficial effects in the body. By consuming these oils, you load your body with omega-6 fats even more.

GMO

British ministry environment, Food and Agriculture (DEFRA) has approved a project to grow a genetically engineered crop to produce a synthetic form of fish oil. As laboratory experiments have shown, the insertion of seven algae genes into the genome of camelina sativa (Camelina sativa) from the cabbage family led to the formation in its seeds of omega-3 unsaturated fatty acids - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are beneficial for heart health. vascular and nervous systems; they have been shown to reduce the risk of atherosclerosis and Alzheimer's disease. If clinical trials are successful and the effectiveness and safety of such a product are proven, it will appear in stores by 2020.

Omega-3 fatty acids and brain health

Currently, the treatment of depression, anxiety and stress with omega-3 fatty acids is attracting close attention from medical experts. Approximately 60% of the brain is fat. And the main part of it is omega-3 fatty acids. When there is a shortage in the diet, other types of fats take over their work in the brain. As a result, the health of brain cells is impaired. For example, the membrane of each brain cell becomes rigid, and it takes longer to transmit electrical impulses from one cell to another. This means that the process of transmitting messages between brain cells slows down.

As a result, you cannot think clearly and your memory becomes foggy. In such cases, depression and anxiety may also develop. Research has shown that increasing the proportion of omega-3 fatty acids in your diet can help avoid these problems.

Based on these data, the American Heart Association recommends eating two to three fish meals per week. The best ones for omega-3 fatty acids are wild salmon, mackerel, notothenia, cod, halibut, rainbow trout, crustaceans, sardines, herring and tuna. Additionally, omega-3s are found in green leafy vegetables, nuts, canola oil, tofu, and flaxseeds. However, they are different from those found in fish oil. This, in addition to EPA and DHA, is the third type of omega-3 fatty acids - ALA. To become beneficial, ALA must be converted in the body to EPA or DHA. When you eat flaxseed or get ALA from some other source, only 5% of the ALA is converted into EPA and DHA. Moreover, for this to happen, you must be absolutely healthy and get enough nutrients.

Most people can't get that 5% in full. While flaxseed and other sources of omega-3 fatty acids (except fish) have some benefits, they are not a substitute for EPA and DHA. I recommend that my clients eat five fish dishes a week. And when they are on the road and do not have the opportunity to eat fish, I advise them to consume capsules with fish oil.

The benefits of polyunsaturated fatty acids for the human body are difficult to overestimate. Regular intake of Omega 3 helps protect internal organs from diseases, prevent blood thickening and joint inflammation. Omega helps blood vessels, hair, vision, the birth of healthy children, and is also famous for many others useful properties. In this article, we will tell you how to choose a supplement with Omega-3 fatty acids and share our own rating of the 16 best capsule supplements.

How to choose the right Omega three

When choosing omega-3, you should remember that under the bright and beautiful packaging there may be a drug that will not be sufficiently absorbed by the body. To choose the best remedy To maintain female attractiveness, the following rules must be observed:

1. Read the composition. In the description of the medicine, pay attention to which acid is contained in the medicine (EPA, DHA or ALA). To improve tissue regeneration and maintain the cardiovascular system, you should choose products that contain DHA and EPA.
2. Calculate Omega-3 Amount. The percentage of EPA and DHA must be at least 60%.
3. Check the authenticity of the drug. The pharmaceutical industry has quality and safety standards - GMP and GOED. You should not buy products that do not have this abbreviation on the packaging.

The main types of drugs containing Omega-3 acids

What types medicines with omega-3 can be found in pharmacies and well-known online stores like:

• preparations with eicosapentaenoic acid (EPA / EPA), which is found in seafood and fatty fish - salmon, mackerel, tuna.
• products with docosahexaenoic acid (DHA / DHA), which is extracted from salmon, salmon, trout and algae.
• preparations with alpha-linoleic acid (ALA / ALA), which is found in foods of plant origin - spinach, flax and chia seeds, walnuts.
• products made from krill oil and seal subcutaneous fat.

Omega-3 preparations and prices - which manufacturer is better

No. 1. Solgar Omega-3

The Solgar company offers omega dietary supplements in three different concentrations - 700 mg, 950 mg, 1300 mg. Fatty acids are obtained from fish species such as anchovy and mackerel. Unique technology processing of fish oil allows the manufacturer to guarantee quality and a high degree of purification from metal impurities. Take 1 capsule daily with meals.

No. 2. Carlson Labs Super Omega-3 Gems, 180 caps

This dietary supplement created a sensation among fish oil buyers. The main features are a large dosage (1200 mg), the use of only deep-sea fish varieties and generosity. It is Carlson Labs that offers customers as many as 30 capsules for free! Considering that the product must be taken once a day, then when purchasing a package of this dietary supplement, the monthly norm is included as a bonus.

Main advantages: 30 capsules free, 500 mg. DHA and EPA, free of gluten, cholesterol and preservatives.

No. 3. Doppelhertz Active Omega-3, 30 caps.

Doppelgerz Active is a favorite of many women and men, who speak about it mainly in a positive way. Patients note the disappearance of chronic neuroses, dry skin and brittle nails.

This product is a natural source of polyunsaturated acids, which are obtained from salmon fish. The combined effect of fish oil and vitamin E helps to increase the protective properties of cells from the effects of toxic substances. Regular use of the complex strengthens the body's immune system, rejuvenates the skin and normalizes the functioning of the cardiovascular system. Directions for use: 1 time per day only during meals.

No. 4. Country Life Omega-3

Country Life presents Omega-3, a dietary supplement made from cold-season fish. The main advantage of this product is a unique technique for removing heavy metals from fat, namely molecular distillation. However, one capsule only contains 180 mg. EPA and 120 mg. DHA. This is a very low figure when compared with other companies. Directions for use: 1 capsule per day.

No. 5. Vitrum Cardio Omega-3, 60 caps.

Vitrum Cardio Omega-3 – a good American drug, which contains, in addition to DHA, fats of plant origin. As you know, ALA-based products are less effective, so this product is inferior to its analogues. Vitrum Cardio helps get rid of atherosclerosis and angina. The supplement should be taken 2 times a day.

No. 6. Möller Omega-3 Vitamins from Finland

The Finnish manufacturer Moller Tupla produces the following dietary supplements containing omega-3:

• Fish oil to strengthen the immune system, 100 caps. (from 1030 rubles);
• Fish oil for strengthening joints, 76 caps. (from 1320 rubles);
• Fish oil to strengthen the heart, 76 caps. (from 1270 rubles).

Each drug is developed according to a unique formula that combines fish fat, vitamins A, D, E and other auxiliary components. To ensure the daily requirement of Omega-3 in the body, the manufacturer recommends taking 2-3 capsules per day.

No. 7. Aquamarine Omega-3 from Vitabiotics, 60 caps.

This drug belongs to premium-level dietary supplements and occupies a leading position in the rating. This is due to the fact that Aquamarine contains not only highly purified fatty acids, but also cod liver oil. The manufacturer also enhanced the formula with vitamin E, which allows the product to exhibit antioxidant properties. Directions for use: 2 capsules per day.

No. 8. Norvesol Omega-3, 100 caps.

Norvesol has established itself as a high-quality drug made in Norway. The product contains all three fatty acids that the body needs: EPA, DHA and ALA. Omega three is extracted from the tissues of marine mammals (seals) and goes through several stages of purification. You should pay attention to the features of using this product. To maintain beauty and youth, you need to take 4 capsules after meals.

No. 9. Jointace Omega-3 (Vitabiotics), 30 caps.

A unique drug with an expanded composition:

• fatty acid;
• cod liver oil;
• glucosamine sulfate;
• vitamins E and D3;
• copper.

It is the combination of the above components that allows the product not only to affect the cardiovascular system and immunity, but also to restore bone tissue.

Duration of administration is 30 days, 1 capsule with meals.

No. 10. Madre Labs Omega-3, 100 caps.

A biological supplement that contains DHA and EPA, including tocopherol. Fatty acids are extracted from sardines, anchovies and mackerel, and the complex also includes soy derivatives. The production of the product includes a molecular distillation stage, which has a positive effect on the quality and digestibility of fats by the body.

No. 11. Omacor Omega 3 from Abbott, 28 caps.

A lipid preparation containing fats in a ratio of 46% to 38% (EPA:DHA). The composition of the dietary supplement is enriched with tocopherol. The drug should be used during myocardial infarction and during diet therapy. Attention! The supplement is strictly not recommended for use during pregnancy.

No. 12. Trimegavital: Siberian flax and Omega-3, 30 caps.

A domestic drug that is not inferior to imported analogues. Trimegavital contains lipids from deep-sea fish and fats isolated from Siberian flax. For better absorption of this product by the body, the manufacturer has enriched the composition with vitamin E. Distinctive feature This dietary supplement is that the medicine is made using the Less Fish Smell technology (the absence of the taste and smell of fish oil is achieved). Directions for use: 2-3 capsules per day.

No. 13. Omega-3 complex from Oriflame, 60 caps.

A unique supplement that contains all three types of fats - EPA, DHA and ALA. The Omega-3 complex has a quality certificate and complies with FOS standards. The downside of the product is that the manufacturer does not indicate the type of fish from which the fats are extracted.

No. 14. Nordic Omega-3 (Siberian Health), 30 caps.

Lipid concentrate containing a vitamin complex of essential acids obtained from marine fish. After a course of treatment, a person experiences normalization of functioning nervous system, skin elasticity improves, mental activity is stimulated. You must take the product for at least 30 days, 3 capsules per day.

No. 15. Fish oil Unique Omega-3 (Polaris), 90 caps.

The best drug from a domestic manufacturer, which has earned extremely positive recommendations from doctors. Contains 450 mg of fat extracted from Norwegian salmon. With regular use (5-6 times a day), there is an improvement in the functioning of the brain and reproductive system, the blood supply to the epithelium improves, and vision is normalized. High quality is combined with a fairly low price. Directions for use: 2 capsules daily with meals.

No. 16. Omega Forte (Evalar), 30 caps.

A Russian remedy that contains lipids extracted from linseed oil. Despite the fact that the drug does not contain acids such as EPA and DHA, this dietary supplement has a positive effect on the heart and blood vessels. The course of administration is designed for a month, 1 capsule per day.

Directions for use: 2 capsules with meals.

Price comparison table

Supplements are sorted in descending order from more expensive to budget. Available variations in the number of capsules are indicated. Prices are given for the smallest pack. By clicking on the links, you can find detailed information. Evalar - Omega Forte, capsules Please note

Indications for use and dosage

• prevention and treatment of atherosclerosis;
• preventing the appearance of cholesterol plaques;
• prevention of pathologies of the heart and blood vessels;
• normalization metabolic processes;
• improvement of nerve fiber conductivity;
• increasing immune defense;
• skin age-related changes.

The dosage of the drug depends on the concentration of polyunsaturated fatty acids per unit of the additive.

Regulated standards for adults and children can be found in the table.

After a course of taking a drug based on omega-3, the following changes are observed in the body:

• tissue regeneration accelerates;
• the process of collagen destruction slows down;
• the development of neuroses is prevented;
• metabolic processes are normalized;
• cholesterol levels decrease.

Contraindications and possible side effects of Omega-3

Even such a useful drug as omega-3 can harm the body. It is especially not recommended to take supplements containing fats to patients suffering from hypercalcemia, tuberculosis, pathologies of the thyroid gland, liver and kidneys.

Negative effects that may occur when taking Omega three:

• headache;
• dyspeptic disorders;
• pain in the chest area;
• uterine bleeding.

Is it possible to overdose Omega-3?

Exceeding the recommended dose leads to an overdose, the manifestation of which can cause significant harm to the body. Before giving the drug to children, it is imperative to consult a doctor, since excessive consumption of omega-3 between the ages of 7 and 14 years can lead to the development of chronic heart disease.

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Omega-3 (ω-3) fatty acids are the most important group in the polyunsaturated fatty acid (PUFA) family.

The name “polyunsaturated” means that in the long carbon chain of acid molecules consisting of 18-22 carbon atoms, there are several double bonds, that is, such acids are not saturated with hydrogen atoms. The presence of double bonds makes long acid molecules more flexible and reactive. The arrangement of double bonds, starting at the omega-3 position—from the third carbon atom from the end—gives these acids unique properties and is not found in other types of fats.

Omega-3 polyunsaturated fatty acids are micronutrients and have special significance for the body, according to some scientists even more than vitamins. Why are omega-3s so important? Without them, the nervous and immune systems cannot function normally. From them, hormone-like substances are synthesized that regulate the course of inflammatory processes, blood clotting, contraction and relaxation of arterial walls, and other important processes - eicosanoids. Wherein ω-3 acids cannot be synthesized in the body and must be obtained from food, i.e. they are essential fats. IN Lately A lot of scientific research is being conducted around the world on the study of omega-3 PUFAs.

Unsaturated fats act as antifreeze in cold-water fish. Initially, these fatty acids are formed in algae. The algae is eaten by small marine animals, and they, in turn, are eaten by fish, in which fats accumulate.

In the group of omega-3 fatty acids, there are three main ones: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - of animal origin, alpha-linolenic acid (ALA) - of plant origin. EPA and DHA are the most valuable, active forms. They are biologically active substances. These two acids can be synthesized from ALA, but in small quantities: about 5% of ALA is converted into active forms in men and a little more in women.

The current excess of omega-6 fats in the diet (primarily due to vegetable oils) inhibits the synthesis of EPA and DHA from ALA. The formation of EPA and DHA cannot proceed normally even if there is an insufficient supply of vitamins B3, B6, C, magnesium and zinc. If even one of these nutrients is deficient, the synthesis of EPA and DHA slows down, despite adequate dietary intake of ALA. In addition, excess omega-6s support chronic inflammatory processes in the body.

The role of omega-3 fatty acids

Each omega-3 fatty acid plays a different role in the human body.

Alpha-linolenic acid, is mainly used as a source of energy - up to 85% of all that comes from food. From the rest of ALA, the most important EPA and DHA are synthesized.

Docosahexaenoic acid especially important for brain tissue. The brain is 60% fat, 15-20% of which is DHA. That is 9-12% of our brain is docosahexaenoic acid! A decrease in the content of DHA in the brain leads to disruption of its cognitive functions (higher nervous activity - awareness, perception and processing of information), contributes to the development of Parkinson's disease and slower mental development in children.

Main action eicosapentaenoic acid anti-inflammatory, which will be discussed in more detail below.

Functions and effects of omega-3 acids

Building material for cell membranes

These acids, along with essential omega-6, are part of the membranes of cells, including the brain and retina, and provide the necessary microviscosity - one of the most important characteristics cell membranes. Omega-3 fatty acids, which have longer molecules, provide greater membrane fluidity. While a “hard” membrane complicates the processes occurring in it. Meanwhile, according to scientific data, up to 80% of the biochemical processes of our body take place in cell membranes. Stabilization of membranes by replenishing their lipid layer with omega-3 fatty acids helps restore organ functions and improve metabolic processes. Omega-3 improves brain function and has positive effect for Alzheimer's disease, dementia (age-related dementia).

Anti-inflammatory effect

One of the main properties of omega-3 is its anti-inflammatory effect. Chronic inflammatory processes in the body pose a danger, including the development of malignant neoplasms. The anti-inflammatory effect of omega-3 is due to the fact that they form hormone-like substances prostaglandins (part of the eicosanoid group), which suppress inflammatory reactions and are of great importance for the functioning of our body. immune system. Omega-3 acids reduce inflammation in the joints, including the joints of the spine, and help with rheumatoid arthritis. By suppressing inflammatory processes in the gastrointestinal tract, omega-3s are a good anti-ulcer agent.

Effect on the cardiovascular system

Positive effects on the heart muscle and cardiovascular system are one of the main effects of ω-3 PUFAs.

Antiatherosclerotic effect. The formation of plaques and blood clots in blood vessels depends not only on “bad” cholesterol, but also on the presence of inflammatory processes in the walls of blood vessels. One of the reasons for this is a dietary deficiency of omega-3 fatty acids. Omega-3s help with atherosclerosis by reducing its inflammatory component, reducing the number of defects in the inner lining of blood vessels on which atherosclerotic plaques form.

The most effective vegetable oils for affecting blood vessels: pine nut oil, grape seed oil, flaxseed oil and olive oil.

Omega-3 fats may slow your heart rate and have antiarrhythmic effect due to stabilization of the membranes of cardiac muscle cells and the conduction system of the heart. They improve the rheological properties of blood (fluidity) and reduce thrombosis, reduce the level of “bad” cholesterol (LDL - low-density lipoproteins) in the blood. This improves blood supply to tissues and reduces the risk of heart attack and stroke.

Prevention of cardiovascular diseases, first of all, heart attack and atherosclerosis - the most well-studied effect of omega fats, especially eicosapentaenoic and docosahexaenoic acids. It is known that the peoples of the North, whose diet is dominated by cold-water fish, do not suffer from atherosclerosis.

Reducing the manifestation of allergic reactions. PUFA preparations help in the treatment of dermatitis.

Energy function: are one of the types of “fuel” in biochemical reactions.

Helps restore liver cells.

Activation of the pancreas . PUFA preparations are indicated for diabetes mellitus.

Improving thyroid function .

Reducing destructive processes in the lungs. They have a positive effect on bronchitis, pneumonia and asthma (in these cases, the doses of omega-3 drugs are increased compared to preventive ones).

Promotes fat burning and reduction of fat deposits.

Improving the absorption of sugar by tissues , especially muscle. Athletes use omega-3 supplements as an anabolic steroid for muscle growth.

Anti-stress and antidepressant effect . They stimulate the production of serotonin - the “hormone of joy”, improving mood and sleep, making a person calmer, increasing concentration and attention.

Improving the light sensitivity of the retina , which is useful in adulthood and old age.

Anti-aging effect. Inhibition of the aging process, improvement of the central nervous system in old age, with Parkinson's disease and multiple sclerosis. Reduced intensity of hot flashes during menopause. PUFA preparations are used in gerontology.

Sources of Omega-3 Acids

Eicosapentaenoic and docosahexaenoic acids are found in cold-water fish: salmon, mackerel, herring, salmon, trout and others; in red and black caviar, in kelp (DHA) and other algae, especially brown ones.

The most accessible source of EPA and DHA in Middle lane are common herring and mackerel.

Alpha-linolenic acid is found in large quantities in flaxseed, camelina, mustard, cedar oils, walnut oil, flax seeds, mustard seeds, walnuts and pine nuts, chia and hemp seeds and oil, salmon and sardines. It is contained in different types cabbage, green leafy vegetables, legumes, fruits, shrimp, meat, eggs, dairy products. At the same time, the omega-3 content in village eggs and milk will be much higher than in eggs from a poultry farm and milk from a store.

Flaxseed oil contains the most omega-3 (namely ALA) – more than 53%. But the PUFAs in it quickly oxidize to form harmful substances, free radicals. Therefore, you should buy flaxseed oil only cold-pressed and never use expired oil. You can't fry on it. An opened bottle can be stored for 1-2 weeks in the refrigerator. During this time, fats will not go rancid. Unopened bottles are best stored in the freezer.

Camelina oil (from the seeds of the Camelina sativa oilseed) contains 35% omega-3. It is more resistant to oxidation than linseed oil.

An excellent and affordable source of omega-3 fats is flax seeds. They are sold at the pharmacy. Omega-3 content 23%. Flax seeds are small and cannot be eaten as seeds. Grind them well in a coffee grinder and add 1 tbsp. l. in porridge and other dishes for adults and children. One tablespoon of ground flax seeds contains 1.6 g of omega-3 - more than half the daily dose. Store the ground seeds tightly covered in the refrigerator for a short time.

If flax seeds are not ground, they should be soaked for several hours or overnight. Add to salads, main courses,...

Foods with the highest omega-3 content:

• linseed oil,
• camelina oil,
• flax seeds,
• walnuts,
• mackerel,
• herring,
• salmon.

Foods high in omega-3:

• coho salmon,
• trout,
• bluefin tuna,
• capelin,
• halibut,
• cod.

The total daily intake of omega-3 acids is at least 2.5 grams, of which 0.4-0.5 grams of EPA and DHA. On some days the amount of omega-3 in the diet may be less, on others it may be more. You can focus on the weekly balance - about 20 g per week. For coronary heart disease, EPA and DHA intake should be doubled: at least 1 gram per day.

The ratio of omega 3 and omega 6 in the diet

This is a very important indicator. The ratio of omega-3 and omega-6 acids in the diet should be 1:3-1:6, in extreme cases, – 1:10. With our modern diet, this proportion shifts to 1:25 and even 1:30.

Excess omega-6 further exacerbates omega-3 deficiency, as discussed at the beginning of the article. Such an imbalance is dangerous and manifests itself as a tendency to inflammatory and allergic reactions, atopic dermatitis, adverse effects on joints and blood vessels, increased cholesterol levels, and increased morbidity diabetes mellitus and peptic ulcers, liver and pancreas diseases, and even decreased intelligence.

Products containing omega-3 fatty acids, table. Daily value of omega-3 in 100 g of products.

Based on the daily intake of omega-3 PUFAs, 2.5 g.

Omega-3 fatty acid deficiency

Currently, there is a deficiency of omega-3 fatty acids in different regions of the world. In Russia this is a very large deficit, approximately 8-fold. In Tsarist Russia there was no such shortage. People ate a lot of fish from northern seas and linseed oil. Flax was sown everywhere. Flaxseed oil contains 53% omega-3 PUFAs.

Omega-3 acids must be obtained in sufficient quantities for pregnant women and children. Fetal brain cells are formed before the 9th week of intrauterine development. In childhood, the formation of intelligence and memory depends on the intake of omega-3 fats.

It is necessary to monitor your diet. Fatty fish, in particular herring and mackerel, you need to eat at least 2-3 times a week. Eat more nuts rich in omega-3 oils, leafy greens, and add ground flax seeds to your dishes. Reduce excess intake of omega-6 acids vegetable oil, foods fried in sunflower oil and absorbing this oil, especially fast food.

Vegetarians need to carefully consider their diet to get the right amount of omega fats. They should consume more foods containing ALA, getting up to 4 g per day of this acid, instead of 2.5 g with a mixed diet. And also receive a sufficient amount of nutrients, in the presence of which eicosapentaenoic and docosahexaenoic acids are synthesized from alpha-linolenic acid in the body: vitamins B3, B6, C, magnesium and zinc. Since the formation of EPA and DHA from ALA occurs in small quantities, it is necessary to provide EPA and DHA with food, or take their preparations. Vegans, especially, are deficient in these acids.

Another cause of omega-3 deficiency may be impaired absorption of fats in the intestines as a result of inflammatory diseases of the digestive system, celiac disease, and other pathologies.

A person can get complete omega-3 fats only from fresh, not frozen fish, grown in the sea on natural feed. However, today, in order to meet the need for omega-3 polyunsaturated acids, a person needs to eat half a kilogram of fish 2-3 times a day, every day. This is due to the fact that some fish, especially red fish, are grown in fish farms. She is fed with mixed feed and does not eat the algae in which omega acids are formed, and, accordingly, contains less valuable fats. Dyes are added to the feed, which cause the intense red color of the fish on store shelves.

Do you have enough omega-3 in your diet?

The omega-3 deficiency that has developed in modern nutrition must be replenished. Omega fats that fully meet modern requirements are contained in high-quality dietary supplements from well-known manufacturers. If therapeutic doses are needed (2-4 g per day), it is also necessary to take PUFA preparations.

Omega-3 PUFA preparations

The most famous drug is fish fat. He squeezed from fish liver and fish waste. The product is not of the highest degree of purification, there is a possibility of toxic substances entering, and there is a specific smell and taste. Unpleasant smell and taste are evidence of fat oxidation with the formation of toxic and carcinogenic substances. In addition, the liver of fish, due to its functions, accumulates toxicants. In addition to omega-PUFAs, fish oil contains vitamins D and A. This technology has been used since Soviet times, and now inexpensive fish oil is produced using the same technology. EPA and DHA in such fat, for which it is valuable, are found in very small quantities. Due to the above, it should not be given to children.

High quality fish oil is made from fish muscle tissue. Cold-water salmon carcass fat is used as a source of polyunsaturated fatty acids. This modern low-temperature technology is used abroad. The resulting product is stored to prevent it from oxidizing (rancidity): air is removed from under the lid in a container with fat and inert gas argon is pumped in.

High-quality, balanced omega-3 preparations in the form of dietary supplements are good to take before conception, during pregnancy and during breastfeeding.

Omega-3 fats are necessary for people with diseases of the cardiovascular system, inflammatory processes, especially in the joints.

At all, PUFA preparations must be taken periodically at any age.

Omega acid preparations should be taken after meals containing fats, namely natural vitamin E - an antioxidant - for proper absorption. This is due to the fact that unsaturated fatty acids are easily oxidized.

Sergey Rubanov

The health benefits of the long-chain omega-3 PUFAs DHA and EPA are the most well known. The first studies conducted in the 1970s showed that Greenland Inuit, who consumed large amounts of fatty fish, had virtually no cardiovascular disease and no atherosclerotic lesions. Other indicators, such as triglyceride levels, blood pressure and heart rate, were also better than other populations.

On September 8, 2004, the US Food and Drug Administration acknowledged that consuming EPA and DHA may reduce the risk of coronary heart disease.

The Canadian government has also recognized the importance of DHA in supporting normal brain, eye and nerve development.

Chemical structure

The term omega-3 refers to the carbon-carbon double bond at the third carbon atom from the methyl end of the fatty acid. The structures of the most important omega-3 polyunsaturated fatty acids are given below.

Omega-3 fatty acids

Biological significance

Omega-3 PUFAs are often referred to as “essential” fatty acids. This name was given by researchers who discovered their role in normal growth children. Small amounts of omega-3 PUFAs in the diet (~1% of total calories) supported normal growth, but larger amounts had no additional effect.

Additionally, the researchers found that omega-6 PUFAs, such as γ-linolenic acid and arachidonic acid, played a similar role in normal growth, but had better effects on skin and kidney function. These preliminary findings led most initial research to focus on omega-6 PUFAs.

In 1964, it was discovered that certain enzymes can convert omega-6 arachidonic acid into the inflammatory agent prostaglandin E2, which both produces the sensation of pain and accelerates the immune response and healing of injured or infected tissue. By 1979, other eicosanoids had become known: thromboxanes, prostacyclins, and leukotrienes.

Eicosanoids are synthesized from fatty acids and are usually rapidly metabolized by enzymes. Research has shown that eicosanoids derived from omega-3 PUFAs, although synthesized much more slowly, cause fewer inflammatory effects compared to eicosanoids derived from omega-6 PUFAs. Thus, the ratio of omega-3 to omega-6 PUFAs directly affects the type of eicosanoids synthesized by the body.

This competitive effect of omega-3 and omega-6 PUFAs was recognized as important when it became known that the omega-6 eicosanoid thromboxane affects platelet aggregation, and leukotrienes play an important role in the body's immune-inflammatory response in arthritis, lupus, asthma, and infectious diseases. diseases. The most in a simple way The consumption of more omega-3 PUFAs has been recognized to reduce the synthesis of omega-6 eicosanoids.

The Importance of EPA and DHA

There is several evidence to support that EPA and DHA are physiologically essential. The high concentration of DHA in the gray matter of the brain (about 3% of dry weight) and in the outer segments of rod photoreceptor cells in the retina indicates that DHA is vital for brain and eye function. Scientific research has shown that Omega 3 is required for normal brain function, as it quickly provides the energy needed to transmit impulses that transmit signals from cell to cell. This allows you to increase your thinking abilities, as well as store information in memory and quickly retrieve it as needed. DHA is actively transported across the placenta from mother to fetus and is also present in breast milk- facts that indicate the biological importance of DHA for fetal development and postnatal growth and development. EPA and DHA also play a central role in maintaining the homeostasis of inflammatory responses. EPA is a precursor of thromboxanes, prostaglandins and leukotrienes - highly active immuno-inflammatory regulators. In addition, the recently described oxidized metabolites of EPA and DHA—resolvins, docosatrienes, and neuroprotectins—have both anti-inflammatory and protective properties.

Adequate intake of EPA and DHA

Ways to Get Adequate Levels of EPA and DHA

One way to get adequate amounts of EPA and DHA is to eat oily marine fish. For example, a typical serving of fish (85 g) may contain between 0.2 and 1.8 g of EPA/DHA. Another, more common method is the use of dietary supplements. The use of a significant number of drugs completely compensates daily requirement Omega-3 PUFAs

Main dietary sources of Omega-3 unsaturated fatty acids

Notes

1. (1998) “Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?”. Int J Vitam Nutr Res. 68 (3): 159–73. PMID 9637947.
2. (2002) “Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man.” Curr Opin Clin Nutr Metab Care 5 (2): 127-32. PMID 11844977.
3. (1998) "Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults." Reprod. Nutr. Dev. 45 (5): 581-597. PMID 16188209.
4. (1998) “The slow discovery of the importance of omega 3 essential fatty acids in human health.” J Nutr. 128 (2): 427S-433S. PMID 9478042.
5. (1973) “Editorial: Are PUFA harmful?”. Br Med J. 4 (5883): 1-2. PMID 4755208.
6. United States Food and Drug Administration (September 8, 2004). FDA announces qualified health claims for omega-3 fatty acids. Press release . Retrieved 2006-07-10.
7. Canadian Food Inspection Agency. Summary Table of Biological Role Claims Table 8-2.
8. (1992) "Biochemistry and physiology of n-3 fatty acids." FASEB J. 6 (8): 2530-6. PMID 1592205.
9. (1964) "The Enzymatic Conversion of Essential Fatty Acids into Prostaglandins.". J Biol Chem. 239 (11): PC4006-PC4008. PMID 14257636.
10. (2007) “Dietary (n-3) fatty acids and brain development.” J Nutr. 137 (4): 855-9. PMID 17374644.
11. FDA announces qualified health claims for omega-3 fatty acids // Press release. - 2004 - September 8
12. Recommended levels of consumption of food and biologically active substances // Methodological recommendations MR 2.3.1.1915-04 - 2004 - Moscow
13. (2003) “Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease.” Arterioscler Thromb Vasc Biol. 23 (2): 151-2. PMID 12588785.