It all started with research in Greenland. It turned out that the Eskimos who live there have a low level of cholesterol in their blood. They have rare atherosclerosis, myocardial infarction, hypertension - diseases associated with elevated cholesterol. The researchers made an unambiguous conclusion. Since Eskimos consume about 16 grams of fish oil daily, this means that it should have a positive effect on the heart and blood vessels.
Today, cardiologists around the world recognize that omega-3 fatty acids contained in fish oil reduce the risk of death from cardiovascular disease by almost 30 percent. This is really a significant result. Thus, if in your family there were cases of such diseases, make sure that you take fish oil in sufficient quantity. After all, it strengthens our heart! Therefore, it is necessary to regularly eat foods containing omega-3 fatty acids.
Food for the brain.
It's no secret that all the most advanced ideas in medicine are tested on laboratory rats. When omega-3 acids were removed from the diet of the experimental rodents, three weeks later they stopped solving new problems. In addition, they were covered with panic in stressful situations. The same thing happens to people. This is proved by researchers from Israel. The effectiveness of treatment of depression with the help of fish oil was tested as follows. The effect on the body of the placebo was compared - usual olive oil (not omega 3) - and purified fish oil (rich in omega 3). For three weeks, more than half of the depressed patients who drank fish oil got rid of the depression completely or its manifestations decreased significantly. Further studies confirmed that people with emotional disorders and severe depression have very low levels of DHA (one of the representatives of omega-3) in the blood. Currently, researchers are generally confident that oily fish can help to eliminate depression, apathy, anxiety, insomnia. Agree - deliciously cooked fish sounds more appetizing than a handful of antidepressant tablets.
Why is this happening? The answer seems simple: our cerebral cortex is 60 percent fatty acids DHA (docosahexaenoic acid). Why then is fish oil in the treatment of depression not so widespread? Unfortunately, it's all about money. Omega 3 fatty acids are a natural product and therefore can not be patented. Thus, fish oil is not a subject of interest of large pharmaceutical companies. It is cheap and does not bring super profits. Therefore, funds for further research and advertising are allocated small.
Not every fish is useful.
Fish, grown on fish farms, contain less omega-3 acids than fish caught in natural reservoirs. It's all about the variety of food. Omega-3 acids are concentrated in small crustaceans and algae, which are rich in natural water bodies. And on fish farms, the diet consists mainly of mixed fodders. Go to the store and compare: "wild" salmon is much more expensive than grown artificially. But you will agree - our health and health of people close to us is priceless! If possible, eat fresh fish - like the Japanese. During the frying and freezing of omega-3 fish, the fatty acids oxidize and lose their valuable properties. The same applies to canned fish. Read the information on the labels carefully. Because sometimes fatty fish are degreased before packaging, and it has very little omega-3 acids. Nevertheless, canned sardines, as a rule, produce on fishing boats and do not degrease.
Useful vegetable oil.
Habitual sunflower oil contains many omega-6 fatty acids. And, for example, linseed is rich in omega-3 acids. These acids are certainly useful and necessary for the body. But despite the similar names, their purpose is different. Omega-3 has been said a lot, but omega-6s are the most important components of cell membranes. Nutritionists point to the fact that, in general, we incorrectly choose the fat balance in our diet. The ratio of vegetable oil with the content of omega-6 and oil with omega-3 should be in a proportion of 4: 1 - 5: 1. Meanwhile, statistics show that our diet is very different from the recommended. For one spoonful of rape or linseed oil (omega-3), there are 10 or even 20 spoons of sunflower oil (omega-6). This is because products with omega-6 are readily available. In addition, they are much cheaper. You will find them in sunflower oil, corn, soy and even in meat. On the one hand it's good that you have these products. But on the other hand, you have to do something to ensure that the ratio of omega-6 and omega-3 corresponds to the recommended values.
For example, you can make a small revolution in the kitchen: replace sunflower oil (omega-6) with rapeseed oil (omega-3), or with olive oil (it does not contain large quantities of either acid, and therefore does not break the ratio between them ). Do not forget to simultaneously reduce the intake of butter and cream. Because they contain a large number of bad for us saturated fatty acids, which interfere with the further absorption of omega-3. Are you still unsure of the advisability of changing the diet? Then imagine that your brain is an engine, which instead of working on high-quality gasoline is forced to "eat" a diluted likeness of fuel. How far will you go?
Fish or fish oil?
The consumption of omega-3 fatty acids by women in our country is too low. Our daily dose should be from 1 to 2 g (and, if you want to get rid of depression - 2-3 g). In our diet should be 2-3 servings of fatty fish per week, total weight 750 g. Not every woman for a number of reasons can solve this problem. This problem can be solved by fish oil in capsules. It is an environmentally friendly product that does not cause disgust from the specific smell and taste.
The importance of vitamins B, C and E.
Have you ever thought about the fact that in the body there may be a shortage of omega-3, even if you regularly use the recommended doses? First, alcohol dramatically exhausts the resources of omega-3. Secondly, the lack of certain vitamins and minerals significantly reduces the absorption of omega-3 acids. Vitamins that improve metabolism, as well as the absorption of omega-3 are vitamins B, C and E. Especially vitamin E is needed. Even a small amount protects against omega-3 oxidation.
The whole truth about chicken eggs.
Already a few years ago in medical journals published information that eggs from chickens at poultry farms contain 20 times less omega-3 acids than eggs of village chickens. After all, village chickens eat natural food and have freedom of movement. Therefore, if possible, use "village" eggs. Also today you can buy eggs in the specialized departments of healthy food, enriched with omega-3 acids. By the way, enrichment is a simple way - in the diet of chickens include flaxseed oil or algae.
To help a young mother.
If you want to give birth to a healthy child, you should swallow capsules with fish oil. Why? There are several reasons. Studies have shown that babies breastfed for at least 9 months are more intelligent. Because omega-3 enters the baby's body with the mother's milk. It is very useful for the development of the brain, central nervous system and heart. With artificial feeding, the child is deprived of this advantage. And one more thing: if you do not take fish oil, after pregnancy the risk of postpartum depression is high. Especially after the second (and subsequent) pregnancy, especially if there is not enough time between pregnancies.
Is it possible to not get fat from fat?
One capsule of fish oil contains about 20 kcal. However, this amount of fish oil is difficult to gain weight. Studies were conducted on patients suffering from manic-depressive syndrome. They prescribed large doses of fish oil. Researchers at Harvard University concluded that patients do not gain weight, despite the fact that every day they consume large amounts of fish oil. Some of them even lost weight! In addition, during subsequent trials (this time in mice), it was found that mice that received omega-3 acids weighed a quarter less than those given the same number of calories with normal food (without omega-3). It can be assumed that the way the body uses useful omega-3 acids, reduces the formation of adipose tissue.
Useful properties of omega-3:
- Reducing the risk of cardiovascular disease (lowering cholesterol and blood pressure).
- They are used in the treatment of hormonal changes and allergies.
"They prevent heart attacks and even cancer."
"They strengthen immunity."
- They are important for the proper development of the brain.
- They help with emotional problems.
- Some scientists argue that frequent cases of dyslexia and depression are associated with a lack of omega-3 fatty acids.
Products that contain omega-3 acids:
- In plankton and algae. The omega-3 acids contained in them enter our body mainly through fish, mollusks and crustaceans, which feed on algae and plankton.
- A large number of omega-3 acids are found in oily fish. The most rich in acids are those species of fish that live in cold sea waters (in descending order): mackerel, herring, tuna, anchovies, salmon, sardines.
- A large concentration of these acids in flaxseed, walnuts and Brazil nuts, rapeseed oil, spinach and other green salads.
Now you know which foods that contain omega-3 fatty acids, give preference to nutrition.