Where Omega-3 is contained: sources of fatty acids, fish and other products with their content

Omega-3 is a fatty acid, which is also called polyunsaturated. These substances can not be replaced by anything else. They can not be synthesized by the body on their own, so they need to be replenished from outside. Omega-3 - a few independent substances with its structure and influence on the body.

Where is Omega-3 contained? What foods need to be eaten, and in what form, to saturate the body with polyunsaturated acids?

Scientists know of ten fatty acids. Of these, only four are particularly important:

1. docosa-zesenoic acid;
2. alpha-linolenic;
3. is eicosapentaenoic;
4. is pre-shaded.

They are found in products of plant and animal origin.

Sources of Omega-3 fatty acids

The main product with these acids is fish. However, when frying, the structure of acids is destroyed, therefore, to replenish the reserve of Omega-3 in the body, it is better to eat slightly salted fish. Interestingly, there is no need to choose exquisite varieties of fish, such as trout, cod, halibut - quite common herring.

Most of all Omega-3 in mackerel. It is followed by herring, then salmon, tuna, cod, halibut. Also boast the presence of fatty acids of this type can seafood. Especially prawns.

One hundred gram of fish per day is enough to supplement the body with a daily rate. The use of fish twice a week will improve your health and improve your body.

Omega-3 acids are slightly less in quantity, but there are in the meat of livestock, eggs and vegetable oil.

Another source of Omega-3 are:

1. Beans;
2. Green;
3. Soybean;
4. Embryos of oats and wheat;
5. Cabbage;
6. Courgettes.

Consumption rate

A person needs about two and a half grams of Omega-3 per day. It is better if they are from sea fish. There are more of them. Fish, grown on a farm, rich in acids can not boast. The content in fish Omega-3 decreases with frying. So, the methods of cooking are better to choose more sparing.

You can also replenish the stock if you consume 5-10 walnuts a day. Or add one teaspoon of flaxseed to your food. Accustom yourself to food in vegetable oil - and the problem with Omega-3 you will disappear by itself.

About 25% of the composition of acids when ingested is lost. For this reason, manufacturers release fish oil in capsules. They begin to resolve, only finding themselves in the intestines.

Fatty acids are necessary for women in the postpartum period. They will help to cope with depression. Elderly people will be strengthened by mental abilities.

Symptoms of Omega-3 deficiency in the body

1. Skin problems - dryness and itching.
2. Hair and nails breakage.
3. Weakness and fatigue.
4. Constipation.
5. Muscle aches;
6. Decreased immunity.
7. Depressive state.
8. Absence and forgetfulness.

Excess in the body Omega-3

People with stomach and bowel disease should be careful with fatty foods. It can damage the body, even cause internal bleeding.

Healthy people overdo it with the consumption of these acids these days simply will not succeed. We do not have a lot of fish, seafood too, and in all other food products, Omega-3 is not so much.

If, however, you overeat Omega-3, then it threatens you with blood coagulability, bleeding and low blood pressure. A shallow cut can be a real problem.

Some tips

Omega-3 fatty acids are destroyed by exposure to sunlight, oxygen and high temperatures. Therefore, the products with their contents are stored in a closed container in a cool place. And fry them is not recommended.

The role of fats for the body is difficult to overestimate. They serve as a protection for all internal organs and prevent their supercooling. Participate in the renewal of skin cells. This is already enough to realize the importance of these components.

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