Omega 3-6-9 in flaxseed oil and fish oil

In order for our body to always stay in shape, we must carefully help it to keep this form.This can be done with the help of sports, intellectual tasks, cosmetology, body and brain care, as well as through the use of special preparations. So, natural flaxseed oil and fish oil contain a number of omega-acids, which help maintain the body in a healthy state.

Scientists have long proven the benefits of fatty acids, some of which are polyunsaturated fatty acids: omega-3, omega-6 and omega-9.

Of great importance is the fact that our body is not able to independently create omega-3 and omega-6 acids from simpler compounds. They are a kind of unique material for our body, and we cannot get them through food or dietary supplements. Omega-9 in our body is produced in sufficient quantities.

First of all, the researchers noted the positive effect of polyunsaturated fatty acids (hereinafter referred to as PUFA) on the growth of children, both newborns and those still in the womb. And they did not need much - it was enough 1% of the total amount of calories fed into the body. Thus, a medicine for rickets was discovered.

PUFAs also affect the nervous system. It is believed that they regulate the work of hormones, reduce the risk of cardiovascular diseases, clean the blood vessels from cholesterol, prevent diabetes and even prevent blood clots from forming in the arteries.

PUFAs have a profound effect on our brain and vision, especially omega-3. It is responsible for the speed of reaction of neurons, for how quickly they transfer energy to each other. It depends on how quickly we think and how well our memory is developed. The use of PUFA also reduces the risk of Parkinson's and Alzheimer's disease.

They are indispensable for caring for women. It is no wonder that if you have problems with skin or hair, it is recommended to make masks from flax oil and use fish oil. Helps to fight problems such as dryness and flaking of the skin, allergic reactions, hair loss. They have a rejuvenating effect, make the skin smooth and strengthen blood vessels. PUFAs are a powerful moisturizer for both hair and skin, they are considered to be a reducing agent for the lipid barrier of the scalp and face.

Omega-6 helps the skin in the fight against acne: it reduces inflammation and accelerates regeneration. A special effect will be noticed when using these acids on dry, allergy-prone or problem skin.

In itself, the use of omega-acids in the composition of dietary supplements is caused by a lack of these substances in our menu. However, this does not mean that we can simply buy a ton of fish oil and thus ensure our youth.

It is not necessary to buy flaxseed oil in capsules, seeds or tablets, it can be used as a salad dressing as a substitute for regular olive or sunflower oil. It will be generally more beneficial, and omega-3 acids will enter the body. Separately, flaxseed oil consumed 1 tablespoon 1 time per day before breakfast or in the evening after dinner. Taking it on an empty stomach is fraught with digestive problems.

Make flaxseed oil from flax seeds. It can be refined, that is, passed additional processing, or unrefined. It is believed that for ingestion is better to use unrefined: it retains a greater amount of nutrients. However, during pregnancy, special sensitivity and sensitivity to odors should choose a refined option.

Reviews say that regular use of flaxseed oil improves immunity, accelerates regeneration and reduces the recovery period after operations.

Also, a large number of PUFAs are contained in the seeds of white chia (sage Spanish). This plant is originally from Southern and Central Mexico. It has a truly bright composition: in addition to PUFA-3, it contains a number of antioxidants, other linolenic acids, calcium, proteins and dietary fiber. Usually chia is used to make nutritious drinks, the seeds are roasted for this.

Omega-3, which is also called alpha-linolenic acid, is found in large quantities in products of marine origin: in algae, sea fish (tuna, trout, salmon, mackerel) and other seafood (sardines, caviar, lobster, oysters, anchovy). Actually, fish oil also belongs to this category. So, 100 grams of red game contains 7 grams of omega-3 and 0.1 grams of omega-6. In the same amount of mackerel - 2, 7 gr and 0, 2 gr, salmon - 2.6 gr and 0.2 gr. It is noticeable that omega-6 is contained in natural products in a much lower concentration - and rightly so.

Alpha-linolenic acid can be found in leafy vegetables, such as Brussels sprouts and spinach, as well as in oils: hemp, mustard and walnut.

Sources of omega-6 (gamma-linolenic acid) taken to consider pistachios and pine nuts, pumpkin seeds and sunflower. Omega-6 is found in large quantities in eggs, chicken, beef, nuts, and various oils: flax, cotton, hemp, and even the usual sunflower.

Omega-9 (oleic acid) can be found in meat of animal origin and olive oil.

In the 21st century, they began to add omega-3 and omega-6 to many products of artificial origin: peanut butter, yogurt, baby food. As a rule, a bright label with the inscription "Omega-3! "Will attract the attention of buyers, but they will not even know that PUFAs underwent such changes here, as a result of which almost nothing was left of them.

For cereals, baby food and other similar products, acids from microalgae are used, which give the product a bright fishy flavor. In order for peanut butter not to smell like fish, the algae is thoroughly cleaned and pasteurized, which is what injure PUFAs. Thus, even knowing that omega-acids have an incredibly good effect on the development of a child’s body, there’s no need to buy cereals for children with them - there’s no use for them.

Researchers also note the longevity of people living in the Mediterranean region and on the islands of Japan. It is believed that they live longer and have a higher level of health precisely because they consume more foods that are rich in omega-3. Japanese eat fish and sea vegetables daily, and the Mediterranean diet involves eating fish for dinner. Thus, they balanced omega-3 and omega-6 (the proportion as close as possible to the ideal is 1: 2).

When choosing fish oil should be distinguished that it is of two options:

• cheaper is made from cod liver;
• expensive and high-quality - from herring or cod itself, without affecting the draw of the liver.

The fat that accumulates in the liver, the whole life of the fish in contact with the waste passing through this liver. It does not make it dangerous - it simply reduces the concentration of useful substances by 2.5 times. Because of this, it is often given to children and patients who cannot use omega-acids in large quantities.

Fat from shaking, salmon, herring, or other deep-sea fish contains more omega-3, as well as vitamins D and A, so people with a deficiency of these substances should opt for fish oil.

The great success of fish oil and flaxseed oil is for vegetarians.

If you are interested in using PUFA only for cosmetic purposes, then you can buy flaxseed, sea buckthorn or cranberry oil and make masks of them, and use fish oil several capsules a couple of times a day.

Omega-6 in the form of food additives is not recommended: taking into account the classical western diet, its concentration in this case can be exceeded several times, which does not affect the body well. Omega-6 is easy to get from food.

Fish oil should be consumed along with fish or other marine products, since it is believed that they may contain a certain part of mercury, which already does not have the best effect on the body, and because of it, part of omega-3 is lost. Fish oil is able to recover these lost acids. It is recommended to take it three times after meals, 1–3 capsules.

There may be an allergy to fish oil, which should not be consumed. It is also prohibited its use in hyperthyroidism, pancreatitis and urolithiasis. In this case, flaxseed oil can be an excellent alternative source of omega-acids.

When comparing fish oil and flaxseed oil for the presence of omega-acids, it was found that our body interacts differently with the PUFAs contained in these two products. Thus, flaxseed oil contains alpha-linolenic acid, which under the influence of our body's processes decomposes into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). In the process of this decomposition, omega-3 loses some of its usefulness. The fish oil initially contains EPA and DHA, that is, the energy for the synthesis of substances is not required anew, which allows them to remain in the product in larger quantities. Therefore, when eating fish oil, you will get 8 times more digestible PUFAs: from 17 to 30 g per 100 g versus 3 g per 100 g

At the same time, the use of these two dietary supplements is not prohibited: no negative effects on the body have been identified, as well as a special difference. However, before using such a powerful omega-acid complex, you should consult with your doctor, who will develop a certain diet with the inclusion of these drugs.

What are the differences Omega 3, which are contained in linseed oil and fish oil, see the video below.