Linolenic acid (omega-3, ω-3):
- The building material of cells,
- Responsible for the regulation of biochemical processes,
- Is part of the cell membranes of the brain, blood vessels, heart, retina.
Omega-3 is an essential polyunsaturated fatty acid that is not synthesized by the human body, and therefore must enter the body from outside (with food). In large quantities contained in vegetable oils.
Why is omega-3 as a dietary supplement so popular?
Because buying a jar of pills at the nearest drugstore is much easier than making a balanced diet. Many still believe in the magic pill, which we know does not exist.
With a generally unbalanced diet, taking omega-3 supplements is a short-term tactic with no strategy (lest it get worse now) that will only be a temporary improvement. The body will finally get the nutrients it could have been getting daily from the diet, but it’s not happening. And after cancellation of the supplement its “magical” effect will, of course, cease… And so the person is already hooked and buys 2-3 cans.
According to recent studies, taking supplements in the form of ω-3 does not prevent the development of atherosclerosis. This is the main effect of ω-3 listed on any can.
Sources of ω-3 in the diet
The most important fatty acids in the ω-3 family are:
- Eicosapentaenoic acid (EPA) – animal products (shellfish, brown, green algae, salmon, herring, mackerel, sardines, tuna);
- Docosahexaenoic acid (DHA) – animal products (sea fish oil, herring, salmon, shellfish, green algae);
- Alpha-linolenic acid (ALA), a precursor of EPA and DHA, is found in vegetable oils, seeds, chestnuts, spinach.
EPA and DHA are fatty acids responsible for longevity, skin beauty, elasticity, elasticity. Very important in the formation of the fetus, so for a pregnant woman, the doctor sets an increased rate of these compounds.
Also, these acids:
- positively influence the regulation of fat metabolism in the body;
- contribute to the normalization of % of fatty tissue;
- reduce the amount of fat in the adipocyte (fat cell).
ω-3 deficiency is more difficult to detect (compared to ω-6 deficiency) because it is required in small amounts, but it is essential for the activity of the nervous system and the visual apparatus. The norm of ω-3 in the diet is up to 1.5 g per day or 1-2% of the daily caloric intake.
The ratio of ω-3 / ω-6 in the diet should be 1:5 In the diet of residents of the United States and more residents of European countries, this ratio is 1:30. In Southern European countries with a Mediterranean type of diet (rich in fish, seafood, unrefined vegetable oils, and nuts) the ratio is 2:1.
Food sources ω-3:
Seafood, flax seeds, chia seeds, soybean kernels, beans, oat germ, wheat germ, fish oil, salmon and trout, tuna, leafy greens, sea fish (mackerel, sardines, herring, willow, haddock – fatty sea fish), flax oil, nut oils, fish oil, mustard oil, hemp oil.
The daily requirement for ω-3 is closed:
- Walnuts 20-25 g in unroasted form (about 5-6 pieces, depending on size) or 10-15 g of walnut oil.
The ratio ω-6:ω-3= 4.6:1 (nuts) and ω-6:ω-3= 4.9:1 (oil);
- Salmon 150 g, ω-6:ω-3 = 0.1:1;
- Pacific herring 100 g, ω-6:ω-3 = 0.2:1;
- Mackerel (not canned) 100 g, ω-6:ω-3 = 0.1:1;
- Flax seeds 7 g (or 5-7 g of flax oil), ω-6:ω-3 = 0.3:1;
- Chia seeds 45 g, ω-6:ω-3 = 0.3:1;
- Dried spirulina algae 200 g, ω-6:ω-3 = 1.6:1.
The correct ratio of ω-3 and ω-6 (1:5) in the diet is promoted by a varied diet, when several sources of ω-3 are present in the diet at once. At the same time, the rationing of fried and deep-cooked foods.
