At many on hearing popular now a combination "Omega-3". Probably everyone has heard about its benefits, but not everyone can say what it is that contains Omega-3 and what it is for. Omega-3 polyunsaturated fatty acids (PUFA) consist of alpha-linolenic (ALA), eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids. The human body, as is known, is unable to synthesize them independently, although it can form long chain EPA and DHA from the shorter-chain ALA with an efficiency of about 5% in men and slightly larger in women. These reactions, however, are significantly slowed down in the presence of Omega-6 fatty acids. Why do these PUFAs and whether it is worth taking Omega-3 capsules, I propose to understand this article.
According to my observations, many people identify Omega-3 with fish oil. And it is certainly wrong. Fish oil (as well as some vegetable oils, the products of) omega-3 contains in its composition; useful but not the oil, namely omega-3.
What is so useful for these polyunsaturated fatty acids? First of all, Omega-3 is an important structural component of the human body's cell membranes, and many of the body's processes depend on the properties of membranes: the transition of signals and impulses from one nerve cell to another, the efficiency of the heart, the retina of the eyes, and the brain. By the way, few people suspect how Omega-3 is needed for the brain. For example, in Scandinavian countries, all children between the ages of 6 months and 3 years are obliged to receive Omega-3 as part of the state program to preserve the intelligence of the nation. Imagine, gos.programma, which is called from the first months of life "lay" in a person the most valuable for health and subsequent development!
Omega-3 reduces the risk of cardiovascular disease by reducing the levels of fat (triglyceride) in blood and stopping the filling of the arterial walls. As a result, the probability of atherosclerosis and heart attacks considerably reduced. Several studies conducted in Europe and the USA, it was found that daily consumption of Omega-3 capsules reduces the risk of cardiovascular disease in the 47%!
Polyunsaturated fatty acids Omega-3 also have potent anti-inflammatory and antioxidant effects. Indispensable for the treatment of eczema, asthma, allergies of various origins, arthritisAlzheimer's disease, diabetes, cancer.
Omega-3: capsule or with food? The required dosage
As I mentioned, the polyunsaturated fatty acid is practically not produced in the human body, therefore, must come from the outside. With food, unfortunately, it is also very difficult to get the daily norm in 1 g (at least for healthy people!), Which is so important for the active work of the brain activity of vascular, immune and reproductive (!) Systems. That's why taking Omega-3 capsules vital to both adults and children. By the way, children 4-14 years, particularly in view of strong growth and development of the brain, eyeball, nervous and reproductive systems.
Yes, the "norm" in 1 grams still conditional, as you know. If you expressed heart problems, elevated cholesterol levels, the daily dose should not be less than 3 3 g Omega-day (only then we can talk about the result of the therapy). Note, not 3 g of fish oil and omega r directly 3-3!
With the daily norm, it would seem clear. But then again, it is not so simple. Firstly, it is important to say that the human consumption of fatty acids is necessary to strike a balance to ensure the body fat-Omega and Omega 3-6. This balance should have a "right" ratio, not exceeding 1: 3 (in the product on 1 of the Omega-3 should be no more than 3-4 parts omega-6!), And ideally - equally or superiority towards Omega-3 .
The diet of modern man, this ratio looks at the best options as the 1: 5, and sometimes even 1: 10 (in favor of Omega-6). People simply do not know that the consumption of fat in this "disadvantage" combination inhibits the full absorption of Omega-3. This means that even the small amount of omega-3, which enters the body, just do not digest it.
That's why you should pay special attention to the choice of vegetable oil. After all, many of them useful to their vitamin and mineral content, do not bring polyunsaturated fatty acids your body and may even do harm. For example, the ratio of omega-3 to omega-6 in sunflower oil greatly increased in favor of the latter (1: 200), leading to disruption of the optimum level of Omega-6 in the lipid layer of cell membranes, poor metabolism in the cells and, as a consequence, the development of inflammatory processes (including joint), atherosclerosis and other diseases.
Table of content and the ratio of omega-3-6 and Omega in vegetable oils can be downloaded here.
Omega-3 capsule and the pregnancy
The most importantPolyunsaturated fatty acids women during pregnancy and breastfeeding. They are actively involved in the formation of the brain and peripheral nervous system of the baby, so the female body on a daily basis, "gives" the child about 2 grams of Omega-3.
The need for women in the omega-3 increases to 4-5 grams per day! In addition, the recommended dose increases in cardiovascular diseases and hypertension, in the cold season, when depression and toxicosis. Omega-3 capsule in case needed (check with your doctor), so how to ensure delivery of essential substances with the food at the specified dosage is impossible.