About the benefits of Omega-3 and Omega-6 polyunsaturated fatty acids you must have heard everything. And taking gold capsules of many become a habit. But who really need it?
Omega-3 and -6 without reason called essential acids. They are necessary for normal metabolism. But it can only get them from the outside. If you eat well, eat oily fish 3 times a week and every day - salads, dressed with vegetable oil, then take extra supplements are not necessary. Does anyone have such a need?
Who needs to take supplements?
She has people sitting on a diet with restriction of any fat, unbalanced nutrition, atherosclerosis and other cardiovascular diseases. In most cases, omega-3 fatty acids are recommended to take 400-800 mg rate 2-3 months.
Can I take these supplements all the time?
In principle, it is possible, if there is such a need, and there are no contraindications (posovetuytes0 with your doctor). Overdose of omega acids is difficult - it is necessary to take more than 8-10 capsules for 1 time. But we must remember that any additives - this is only the support of the body, and not a substitute for a healthy diet. It would be naive to think that their appointment will significantly improve the condition, if a person, for example, lives on fast food, smoking and little moves. With this way of life, even the most high-quality dietary supplements will not work.
Where to look for beneficial omega-3 fatty acids? / istockphoto.com
How to monitor the balance of acids Omega-3 and Omega-6?
Fatty acids omega-3 and omega-6 compete in the body. The presence of a strong influence on the "behavior" of the other.
1. the right balance omega-3 and -6 should be 1: 2 and 1: 4. But not 1:20 as it often happens. While omega-6 and needed, but when the number reaches a certain level, they are, unfortunately, benefit begins to decrease, which carries omega-3.
2. If omega-6 in excess, blood in the body becomes thicker, an increased risk of cardiovascular diseases, inflammations and tumors. Omega-6 found in the same foods as the omega-3. Plus eggs, red meat and animal fats.
3. To the right balance omega-3 and -6 not have to do complex calculations. Just make sure that your diet is attended by fish, seafood, vegetable oils (especially unrefined), nuts and seeds (flax seeds and chia), avocado.
Where to look for beneficial omega-3 fatty acids? / istockphoto.com
Additives to the requirements of omega-3
Additives containing omega-3, sold in one of two forms - or triglycerides, or ethyl ether. Manufacturers especially not flaunt difference, but it is necessary to know. Triglycerides (TG) - this is the natural state of omega-3. In this form they contain natural fish oil. The ethyl ester (EE) - a synthetic product, which is created in the laboratory, and often not even the smell of fish. The difference between these two forms is about the same as between butter and margarine. One form - a natural product, and the other - an artificially created.
Conscientious producer of synthetic forms of omega-3 make a special mark about this on the packaging. But also easy to understand without it. Enough to know that TG-form of omega-3 found in fish fat in specific ranges: 10 to 30%. During the processing of raw materials of the polyunsaturated fatty acid is lost. As a result of a decent fish oil in pharmacy contains 20-25% omega-3. If the number on the packaging for more than 30%, it is synthesized concentrate.
In the description of the drug, pay attention to its composition. Find out what kind of omega-3 acid it contains (DHA, EPA or ALA). Keep in mind that the proven benefits have only 2 acids - DHA and EPA. Finally, buy products, which has GOED standard quality, GMP and certificates.
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