Omega-3-Fish oil: why is it useful, why are they taking? Omega-3-Instructions for use and daily norm for women of men and children

What is the norm of omega-3 for men and women? What are the useful acids of this class in specific diseases? Who can not drink Omega-3 food supplement?

In the article « Omega-3-polyunsaturated fatty acids eicosapentaine EPA and non-zahexaenic dha: their role in the body. Healthy ratio of Omega-3 and Omega-6 in the body» We met with acids of the Omega-3 class-Dokozohexenova and Ecosidentenova. Now let us consider in more detail how much they need to drink them to a healthy person, during a specific disease, as well as what is the daily rate of consumption of beneficial acids, in which products they are contained.

Omega-3 Why is it useful for men and women, what are they taking?

The instructions for Omega -3 drugs do not indicate the differences in the use of them with men and women. Nevertheless, the dietary supplement is differently perceived by organisms of representatives of opposite sexes.

Important: several years ago in Australia, scientists conducted a large -scale study. During it, the group consisted of 160 people, men and women aged 50 - 70 years, whose health was not burdened by serious chronic diseases. For almost 4 months, they took a different dosage of omega acids - 3 (240 mg of EPK and DGK, 480 mg of EPK and DGK), as well as placebo. As a result of the study, it was possible to find out that women are better absorbed by docosaexenic acid, and men - eicos defendaenic.

With the same dosage, Omega-3 is better absorbed by the female body. The normal indicator of the DHC and EPC in red blood cells is preserved in women for a certain period after stopping the use of the Omega -3 additive, and in men only if it is regular consumption.

It becomes clear that it is necessary to revise the consumption rate of Omega-3, which today does not differentiate on a sexual basis.

Let us consider in more detail how fatty acids of this class affect male and female health.

Omega-3 for men. Omega-3 with prostatitis

As practice shows, men are less concerned about their own health than women. Food and lifestyle in representatives of the stronger sex are very often far from the most correct and healthy.

1. Forced to be a minister, a man often lives in chronic stress, chronically overwork.
2. In the diet, men are often dominated by harmful fats and simple carbohydrates.
3. Men often have bad habits than women.

The arguments in favor of the need to receive omega-3 men are the following facts:

1. The polyunsaturated fatty acids of this class reduce the risk of death from cardiovascular diseases, namely, from them, according to WHO statistics, most men die. Based on the results of studies conducted by scientists among men who survived the myocardial infarction, it turned out that the relapses of the acute state and death in the next 2 years for those who regularly consumed EPC and DGK were a third less than those who did not use Omega -3 .
2. The regular use of fish and fish products, rich EPC and DGC, as well as fish oil drugs, reduce the likelihood of development prostatitis And cancer of the prostate. American scientists revealed that 63 % of men with prostate cancer neglected the rich omega-3 products on their menu and never drank useful food supplement.
3. Omega-3 is extremely necessary for men who have cholesterol in the blood. Most likely, these men use in large quantities Omega-6. It is necessary to balance the consumption of fatty acids of various classes.

Omega-3 for women

Omega-3 women are needed to maintain general and reproductive health, beauty, harmony and good mood.

1. EPK and DGK affect cellular metabolism and elasticity of cell membranes, they need a female body to prevent premature skin aging, maintaining a healthy type of hair and nails.
2. Omega-3 affects the bearing of pregnancy, reduces the risk of spontaneous abortion or childbirth of a premature child. In women who use the norm of polyunsaturated acids of this class during gestation, toxicosis is less common, including in the late stages.
3. After the birth, Omega -3 allows you to not fall into a depressive state. This is connected with the fact that the EPK and DGK normalize the hormonal background and stabilize the work of the nervous system.
4. Omega-3 reduces the likelihood of breast cancer. The Americans conducted research among 35,000 women in the post -Climacteric period. Among them, a control group was chosen regularly receiving fish oil. In it, the oncology of the mammary gland was 32% less often than among those who consumed omega-3 in a scarce amount.
5. EPK and DGK during menopause generally support the female body: they maintain pressure in the chains of norms, allow you to cope with “tides”, reduce sweating, so on.
6. Omega -3 promotes weight loss, and this is important for most women.

VIDEO: Fish fat. Natural medicine

The daily norm of omega-3 for women and men

Recall again that the daily dose of Omega-3 is determined so far regardless of the gender.

Important: WHO believes that every day for the normal functioning of the body Omega -3 is necessary in the amount of 2.5 - 5 g. At the same time, the Rospotrebnadzor of the Russian Federation recommends consuming from 0.8 to 1.6 g of useful acids. Why this figure is almost half the recommended WHO, is silent.

Moreover, this norm is established for a healthy person. In the presence of a certain acute or chronic disease, it can increase significantly, which will contribute to recovery.

Also, the consumption of EPC and DGC in combination should be increased to achieve balance between Omega -3 and Omega - 6in the case of excessive consumption of the latter.

Omega-3: Instructions for use for men and women

Omega -3 dietary supplements, usually a fish or tulled fat in the form of capsules or viscous fluid.
Photos of Soviet times immediately come to mind, in which children lined up receive fish oil from a spoon. Many still remember his nasty taste and sticky consistency.

Modern Omega-3 drugs are completely different:

1. They are sold in the form of capsules. Take capsules from 3 to 6 pcs. per day immediately after eating.
2. Fish oil, as before, is liquid. But his taste is not at all nasty, since flavorings are added to the drug, berry or fruit. Liquid fish oil is taken for 5 ml during meals. If the recipe allows, it can be added to cereals, vegetable salad, so on.

What products contain omega-3?

Perhaps someone doubts the need to use Omega-3 in the form of a bio-saving. Like, this pharmaceutical companies conspired with the aim of enriching. Previously, there were no capsules and syrups, people lived without fish oil. They lived, but hurt and died early. And the ecology was different. And today there are technologies that allow you to determine the effect of polyunsaturated fatty acids on the human body, and also determine exactly what products and in what quantity they are contained.

So, the largest content of the DGK and EPK in:

• fat and semi -fat fish (salmon, tuna, herring, mackerel, sardines and other deep -sea fatty fish)
• the liver of the quantity
• seed of fat
• seafood (oysters, lobsters, lobsters, shrimp)

A much smaller percentage of omega-3 c:

• flax seeds and linseed oil
• sesame oil
• walnuts
• rapse oil
• arachis
• soy
• red beans
• broccoli
• white cabbage
• pumpkin
• parsley
• spinach

Animal products, yolks of chicken eggs and beef (after all, cows eat plant foods) contain a certain amount of omega - 3, but use them to gain the norm, you need a very large number. And this is harmful and simply impossible to eat so much food.

The content of omega-3 per 100 g of a certain product is illustrated in the picture below.

Omega -3 in linseed oil, in fish

In the above species of EPK and DGK fish, the most. In order not to experience their omega -3 deficiency, doctors recommend eating them at least twice a week:

• the portion should be at 250 - 350 g
• it is preferable to buy fresh fish, steam it or in the oven
• with picking or smoking, part of the EPK and DPK is lost
• fish canned food contains slightly less useful acids, and if you take them, it is better in oil, and not in their own juice

In the seeds of flax and linseed oil there is more alpha-linolenic acid.

1. In the store you can buy flax seeds, add them to cottage cheese, fruits or vegetable salads.
2. If you grind these seeds, you get seasoning for various dishes, including the first.
3. Flaxseed oil can be drunk from a spoon. Doctors advise you to use it half an hour before breakfast in the amount of 1 tbsp. tablespoons. If this does not work, they are delicious to refuel salads.

Important: the flax seed contains not only omega -3, but also a huge amount of dietary fiber. Fiber improves digestion, helps to remove the remains of non -digested food from the digestive tract, accelerates metabolism and promotes weight loss.

VIDEO: How to increase the consumption of omega-3?

Omega-3-effect on the vessels of the heart and brain

Omega -3 acids are recommended to be consumed for the prevention of heart disease, blood vessels and nervous system.

Important: it was previously believed that fats harm the cardiovascular system, increase the risk of developing hypertension, coronary disease, heart attack, and so on. But almost half a century ago, a doctor from Denmark noted that the Eskimos, whose diet mainly includes fat fish, is less susceptible to these ailments. If in developed countries almost half of men aged 45 to 60 years dies from cardiovascular diseases, only 6 out of 100 in residents of Greenland.

This pattern was associated with the fact that in the Eskimos the level of omega -3 acids in lipids is much higher. The effect of polyunsaturated fatty acids on the vessels of the heart and brain is as follows:

1. EPK and DGK dominate harmful fats, prevent the formation of cholesterol plaques, that is, the use of omega - 3 is the prevention of atherosclerosis.
2. Long -chain polyunsaturated fatty acids reduce blood pressure and prevent the formation of blood clots.
3. They also level the heart rhythm and reduce the risk of arrhythmia.
4. DGC and EPK contribute to improving the nutrition of the brain of oxygen and useful substances, so it works better, memory, attention and perception also improve.

Important: Omega -3 should be included in the diet of a pregnant woman, since they have an invaluable effect on the formation and development of the brain and organs of vision. It is proved that children whose mothers, bearing them, took a food supplement, are ahead of peers in mental development.

Omega-3 and pressure

Omega -3 still cannot be considered the main cure for hypertension. But, if we eliminate the factors that contributed to the development of pathology, or cure the first-pond disease, the use of useful acids will contribute to the stabilization of blood pressure.

Important: Omega -3 acids themselves are able to slightly reduce both systolic and diastolic pressure. Doctors attribute to increase the dose of their consumption to those who have diagnosed the first and second degree of arterial hypertension.

Increased pressure often becomes a consequence of excess weight and obesity. Omega - 3 helps to lose weight and reduces blood viscosity, which means this helps to normalize pressure.

VIDEO: How does omega-3 affect the heart, liver, brain, joints?

Omega-3 for joints and spine

Diseases of the musculoskeletal system, among which arthritis, are the second after cardiovascular diseases the cause of disability in Europe.

Arthritis is an autoimmune inflammatory disease of the joints, making itself felt with pain and discomfort.

Important: omega -3 acids have a significant anti -inflammatory effect and improve the quality of the joint lubrication. With arthritis, they help the patient feel better, acting like painkillers, removing stiffness in joints affected by the disease.

In Denmark, research was conducted on this subject. It turned out that in patients with arthritis, who ate 120 g of fat fish daily, the edges of the joints left, the pain syndrome was significantly faded.

Omega-3 in diabetes mellitus

Important: how much to take omega - 3 people with diabetes mellitus is determined by the doctor. Usually, the daily norm is 4 g, or at least 400 mg of the EPK and DGK in combination.

1. Fatty acids of this type are regulators of blood sugar levels, normalize insulin resistance.
2. Influencing lipid metabolism, they reduce the level of triglycides, which are often high in diabetics.
3. EPK and DGC stimulate the synthesis of antitrombotic prostaglandin, relax the walls of blood vessels.
4. As a result of studies conducted by American scientists of the University of Colorado, it was found that Omega-3 doubles the risk of developing diabetes of the 1st type in children with hereditary predisposition.
5. In diabetics taking omega-3, complications of this disease are less common and slowly developing, and when taking omega-3 with chromium preparations (dietary supplements) with diabetes 2, 2 is not insulin-dependent with blood sugar can be normalized.

VIDEO: Why is linseed oil useful for diabetes?

Omega-3 reduces cholesterol

Many consider cholesterol something harmful, almost deadly. In fact, this substance derived from lipids is not only considered the culprit of thrombosis, heart attacks and strokes, but it is also necessary for the body:

• as a building material for sex hormones and hormones of the adrenal glands
• for the synthesis of vitamin D
• to strengthen cell membranes

Cholesterol is partially synthesized by the body itself, partially enters it with animal products. If its consumption is excessive, then health problems arise.
Omega -3 normalizes lipid metabolism, enters the blood cholesterol regulator at a level sufficient for the normal life of the body.

How does omega-3 affect the beauty and youth of the skin, nails, hair?

Omega -3 has properties that prevent the aging of the skin, nails and hair of a person:

• antioxidant, reducing the negative effects of environmental factors, inhibiting the processes of oxidation.
• anti -inflammatory, not giving collagen fibers to collapse.
• strengthening cell membranes, which allows the cells of the epidermis to retain water.

In addition, Omega-3 has a positive effect on the state of the human organs, and, as you know, the appearance of the skin, hair and nails suffers from internal diseases.

VIDEO: Healthy leather, omega-3 for face skin

Omega-3: Impact on the liver

Omega -3 is fair to consider a hepatoprotector, since the beneficial acids of this group increase the reducing ability of hepatocytes and prevent the liver obesity.
The study of the influence of DGK on the liver was studied on mice by scientists of Barcelona University. The experimental group received a dose of DGK in addition to the usual feed. After a while, the level of cholesterol in the blood of individuals included in the group decreased, insulin resistance was normalized, and the activity of the enzymes has decreased (they indicate malfunctions in the liver), and the deposition of fats into the liver slowed down.

Omega-3 and vision

The quality of human vision and the health of the visual apparatus are influenced by omega-3 decodesahexenoic acid:

• it acts as a material for the construction of cell membranes of the organs of vision, nerve cells and neurotransmitters that form a visual analyzer.
• protects the retina from the exposure of the external environment and inflammation.
• reduces the risk of serious eye diseases - macular dystrophy and cataracts.
• reduces eye fatigue when reading, writing, working at the computer.
• protects eyes from drying out, as it regulates the work of the lacrimal glands.

Omega-3 reduces inflammation in the body

If the DHC is a kind of “cube” that is part of the membrane of each cell of the whole organism, then the EPC has an anti -inflammatory effect. Derivatives of acids - eicosanoids, hormone -like substances contained in the cells and regulating all the processes occurring in them.

Eikosanoids have properties:

• anti -inflammatory
• antihistamine
• lining blood
• anti -trombotic
• vasodilating

Important: omega -6 arachidonic acid entering the body of vegetable fats also turns into eicosanoids, but “bad”, which have completely opposite properties.

Omega-3-prevention of Alzheimer's disease

Dokosagexenic omega -3 acid accumulates in the cells of the central nervous system (central nervous system) starting from the stage of intrauterine development. If it is lacking, the body compensates for the deficiency, replacing DHC with other fatty acid. The work of the central nervous system is violated.
In this regard, studies are conducted in order to identify the effect of DHC on the well -being of patients with Alzheimer's disease. To date, it was possible to identify the following:

• DGK overcomes a hematoencephalmic barrier
• in patients with Alzheimer, its level is low
• increasing the level of DGP in them leads to a weakening of the manifestation of the symptoms of the disease, some improvement in memory

Omega-3 for weight loss. Omega-3 sports nutrition

About how omega -3 contributes to weight loss and how to take fish oil on a diet, you can read in this article.

It is also recommended to be obtained by a bioaddress to those who want to have a toned body and developed muscles.
The omega -3 properties mentioned above relieve inflammation, reduce pressure, do blood blood increase the endurance of those who play sports or fitness, reduces the recovery periods between training, which allows you to improve the results.

Is it possible to drink omega-3 constantly?

Omega-3 dietary supplements are produced by different manufacturers, with different dosage and quality level. Some of them can be consumed regularly in order to eliminate the deficit in the diet, but most of the omega -3 dietary supplements are constantly drunk.
Fish oil is capsulated or in liquid form is taken in courses for 2-3 months, after which a break is taken.
More information about the duration of courses and breaks between them must be learned from the doctor or from the instructions for a specific drug.

Omega-3-contraindications

Unfortunately, not everyone can healthy fish oil. Omega -3 are contraindicated in:

• fish allergies and fish products
• individual intolerance to Omega-3
• liquid blood
• gastric bleeding
• impaired liver functions

It is also forbidden to take the supplement in the postoperative period or after a severe injury.

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