Foods high in Omega-3 content

Most of the nutrients we need are proteins, fat compounds or different types of carbohydrates we get with food. At the same time, a fairly large part of vitamins and trace elements, biologically active compounds important for the metabolic processes of the body are also received. But often we consume very little products containing omega.

There are not so many food sources that contain a high level of these compounds, so our usual diet often does not cover the daily needs for this important nutritional compound.

But how to diversify the diet, what to add to the usual menu to get additional portions of omega 3 products, what to do if you adhere to veganism or vegetarian diet? When are additional supplements required?

These questions were answered by nutritionist, nutritionist Elena Paretskaya.

Why do we need omega-3 in food?

We need foods rich in omega every day. This group of fatty compounds belongs to essential polyunsaturated fatty acids involved in several dozen metabolic processes. First of all, these compounds are a structural part of cell membranes throughout the body. In addition, they are necessary for:

Creation of special compounds – prostaglandins, which regulate temperature, pressure, inflammatory reactions and blood clotting.
Ensuring sensitivity in the area of nerve endings.
Mood and emotional tone regulation.
Maintaining skin hydration, activating hair and nail growth.
Protection of joints and heart, vessels from age-related changes.
Prevention of atherosclerosis and diabetes.

Natural sources of omega acids

Omega 3 is found in the largest quantities in animal products. Of all the products, experts in the field of dietetics and nutrition unambiguously recognize fatty wild sea fish as the best product. According to the recommendations of leading nutrition experts around the world, everyone needs to eat fish at least 1-2 times a week. This is due to the fact that it contains the highest level of the most important omega-3 acids:

ALC or alpha-linoleic acid in decoding or ALA in English-language sources.
DHA or docosahexaenoic acid, also known as DHA.
EPA or eicosapentaenoic acid, also known as EPA.

All omega-3 acids are considered useful for the body, but EPA and DHA are still considered the most important, since these are the most deficient acids in food.

Below is a table of omega in products with the amount of PUFA for a certain volume and percentage of the daily intake.

Vegetarian and vegan diets: what products contain omega 3

If you eat fish, it’s quite easy to replenish the necessary compounds. But what about those who are allergic to it or people who adhere to a vegetarian or vegan menu? In addition to fish, which foods contain omega 3 from plant foods? We have already partially reflected these data in the table, but we will clarify that groups of plant products will help to replenish the reserves of essential acids. These are:

Seeds and nuts. In addition to the most useful walnut compounds, you need flax and chia seed, cashews, Brazil nut, hazelnuts and hemp seed.
Fresh vegetables. Many of the vegetables can be considered an excellent source of ALC, for example, it is leafy greens. But there is no EPK and DHA in these products. But still, plant food should be regularly on the table of those people who do not eat fish for various reasons. It is a source of essential fiber and additional nutrients that improve the metabolism of omega. Among the vegetables, cabbage, spinach, watercress and garden greens contain the most omega-3.
Vegetable oils. Most of the natural vegetable oils contain omega-3, mainly as ALC. Walnut, mustard, hemp and flaxseed oil are especially useful. Seaweed oil is especially useful, it contains a lot of DPCs, which are so necessary for people on a vegetarian diet.

If you need supplements

Often, people who do not consume fish and other options, which products have a lot of omega, need an additional dosition of these substances in the form of additives. They can be selected based on the composition of components and the percentage of each type of omega – EPA, DHA.

These complexes help in regular replenishment of the daily dose of omega acids, as they contain a mixture of essential omega-3 PUFAs. If the complex is used in combination with changes in daily nutrition, it helps to improve the appearance and general health, strengthen immunity, prevent heart and vascular problems.

The least useful products with omega

Evaluating products with omega 3 acids, it is worth highlighting those of them, which, although they contain a certain percentage of essential fatty acids, have a number of significant disadvantages that overlap the potential benefits. They should not be excluded at all, but it is still worth limiting the amount of receipt. These are:

Ordinary meat of animals and poultry, expressed on farms. Meat of animals grown on grass fattening is much more useful.
Fish, including salmon, expressed artificially on farms. Such a product may contain growth stimulants and antibiotics, meat is less nutritious. It is worth giving preference to wild species of fish.
Pasteurized dairy products. They can provoke problems with digestion and absorption of nutrients.
Krill oil is small crustaceans that can accumulate mercury and other harmful compounds.

In general, a rational and balanced diet will help to get the maximum of necessary compounds from food, and if this is not enough, omega-3 supplements selected together with a specialist can come to the rescue.