Omega-3 fatty acids are what adherents of the most irreconcilable and antagonistic food beliefs converge on: keto, paleo, classical proper nutrition, vegetarianism, etc.
Omega-3 is a necessity, absolutely unequivocally. There is no doubt
July 27, 2021
I wanted to lay out the Puritan-canonical baked mackerel. But this unforgettable taste... I adored it as a child - in this form. What are omega-3 fatty acids?
This is a class of essential fatty acids that have a pronounced positive effect on health.
The body can not independently synthesize omega-3s, so you need to get them from fish or fish oil.
3 types of omega-3 fatty acids:
Eicosapentaenoic acid (EPA).
Docosahexaenoic acid (DHA, DGA).
Alpha-linolenic acid (ALA).
The first two are effective because they are easily and fully absorbed by the body. Contained in oily fish.
But the third, ALA, is found in plant foods (walnuts, chia seeds, flax, etc.), and is not a full-fledged source of omega-3. To be assimilated, it must go a long way of conversions and first turn into a bioavailable form - the same EPA and DHA.
Losses in the process are huge - about 75%. We absorb from 9 to 15% of the claimed omega-3 from plant foods. So it's not the most effective solution. Seeds and nuts have very different advantages.
Why do we need omega-3s every day?
1. Fight against inflammatory processes.
Regular intake of omega-3 fatty acids helps reduce the level of inflammatory markers: c-reactive protein, interleukin-6 and TNR-alpha. With arthritis, colitis and Crohn's disease, heart disease, diabetes, etc., fish oil is a huge help.
2. Improve mood.
Studies show that people who like oily fish are significantly less likely to suffer from depression than those who avoid it. A high intake of omega-3s is a great fight against anxiety. A little tip for those whose favorite schoolchildren or students can not cope with the excitement of exams - omega-3.
3. Support healthy brain function.
Omega-3s work to ensure that the brain does not age longer and does not suffer from inflammatory processes. These fats help older people stay sane until old age, with no signs of dementia.
4. Heart health.
Vascular problems are the trouble of our time. The reasons are sugar, trans fats, metabolic disorders as a result of a combination of stress, inactivity and overeating. Omega-3s protect the heart and blood vessels, but they should not be added to terrible food, but made part of a strategy to restore metabolic health. Very positively affect the level of cholesterol and especially triglycerides, bringing them back to normal.
Three servings of fish a week, and the pressure will also begin to return to normal.
5. Good sleep.
If you don't sleep well, try a simple solution like omega-3 every day. Just cook the fish - and you can even do without additions.
6. Health of bone and joint tissue.
Omega-3 fatty acids support bone mineral density, keep joints strong. They allow the body to absorb calcium more efficiently, reducing the risk of osteoporosis. In fact, the benefits are much greater, these are only the main ones. But if the joints make themselves felt, replace sweets, pasta and bread (and some even dairy) with a good portion of fish with salad or vegetable stew. Believe me, this approach even significantly reduces pain. It's a practice.
Foods high in omega-3:
- mackerel.
- capelin.
- Sardines.
- Cod liver.
- saury.
- smelt.
- krill.
- herring.
In general, any sea fish, even not very fatty, contains a certain percentage of omega-3. But salmon and trout grown on farms are useless in this regard. Plus, there is a risk of getting antibiotics, so it's expensive — in this case, it doesn't mean "good." You can supplement the menu with chia seeds, flax, walnuts, but from the point of view of omega-3, these are not the most effective products. It is better to choose a small fish - the shorter its life cycle, the less it has time to accumulate in the tissues of heavy metals. Unfortunately, the world's oceans are no longer the same. The limit is the average mackerel. Anything bigger is worse.
Directly in the form of oils, fish oil is not bad, but there are some nuances. I prefer frozen fresh fish and, of course, insure myself with fish oil. I love the taste of canned fish, but hereditary very sensitive to salt.
As soon as a product enters a large market, it begins to either be prepared without observing technical regulations, or improperly stored, or use low-quality raw materials.
Therefore, inexpensive sources of omega-3 should be checked very carefully.
Options:
Fish oil.
Krill oil.
Cod liver oil.
Algal oil (suitable for vegans and vegetarians).
I would proceed from how an individual product is perceived by the body. Everyone can have their own reaction.
Frequent cases of heartburn and allergies, even nausea.
I've been looking for my own for a long time.
Very good fish oil and krill oil from Dr. Mercola, but it's a completely cosmic price tag. The rest of the body took badly.
Now I've left two types of fish oil in bottles that I fully agree with– the Norwegian Molder and the similar Carlson with Icherba. I drink a teaspoon.
I give the child algae balls Del Mar, he likes them better.
I also often make fish pate, bake mackerel, love sockeye salmon, coho salmon, keta - but these, of course, are drier. Cape life never mastered.
I can't eat more cod liver than a teaspoon - there will be heartburn. And such a delicious product...
Canned fish.
They have both pros and
cons.
For those who are not afraid of salt - an excellent and convenient source of omega-3, additional calcium from the seeds. You can make salads and pate with them, cook soups. Choose only products in your own juice, without vegetable oil. In tomato juice is suitable, but you must also pay attention to the composition.
Cons - a lot of salt and conservation itself, there are questions to it, of course.
And yet, it's minimal recycling. There is no need to be afraid of the product.
