Of the polyunsaturated fats, Omega 3 is perhaps the most beneficial for the body. Our nutritionist Oleg Vladimirov tells about why this is so.
Omega 3 is a mixture of 11 polyunsaturated fatty acids, chief among which are linolenic, eicosapentaenoic and docosahexaenoic.
Back in the thirties of the twentieth century, scientists found out that Omega 3 is necessary for growth and normal development, and a little later studies of the indigenous population of Greenland confirmed that the Eskimos, or, as they call themselves, Inuit, do not suffer from cardiovascular diseases and atherosclerosis , have stable blood pressure and pulse precisely because their diet consists almost entirely of fatty fish.
To date, it has been proven that Omega 3, by reducing excess blood viscosity, reduce the risk of developing cardiovascular diseases, increase the synthesis of hormones and anti-inflammatory prostaglandins, accelerate metabolism and prevent the deposition of fat in the body, and are also necessary for the normal development and functioning of the brain and eyes. , nerves. For the health of our brain, fats of this group are especially necessary, because it itself is 60% fat, and most of these percentages are represented by just Omega 3. If they are lacking in food, they are replaced by other fats, as a result of which the functioning of brain cells is impeded and, as a result, our thinking loses clarity, and memory is impaired. Experts recommend increasing the amount of Omega 3 in the diet to correct stress, anxiety, and depressive conditions.
The best sources of Omega 3 are seafood such as oily and semi-oily fish and crustaceans. Just remember that they can be good sources if they are wild caught in the northern seas, and not grown on a farm. Do not forget about the large amount of mercury in seafood and sea fish. So, the Japanese believe that if they eat only their favorite tuna for a couple of months, then it will be possible to completely remove the mercury obtained during this period from the body only after a couple of decades. The usual recommendation is to eat fish and seafood two to three times a week, and for the above health problems, up to five times. Fresh fish is best, but canned fish in oil also has many benefits.
Other sources of Omega 3 are flaxseed and sesame seeds and oils, canola oil, nuts, tofu, and green leafy vegetables. Sesame contains a large amount of easily digestible calcium. Flax seed is well ground, because then the body receives useful fiber. Linseed oil is useful only when cold pressed - as a dressing for cold dishes, because when heated, poisonous substances are formed in it (this also happens when it is stored in the light).
In order to get the required amount of Omega 3, an adult needs to eat about 70 g of salmon per day, or one teaspoon of freshly ground flaxseed, or up to ten pieces of unroasted nuts, or 100 g of canned fish.