Omega-3 polyunsaturated fatty acids are a substance that is not reproduced in our body, and therefore must come with food. One of the best sources of omega-3 is fish oil , which is why some people even use these names as synonyms, because after mentioning one of the two, the second one comes up automatically. To begin with, let's draw a thin but indelible boundary between these two concepts.
There is a difference
Fish oil contains not only omega-3 fatty acids (eicosapentaenoic and docosahexaenoic), but also vitamins A and E. Although, let's not argue, the action of omega-3 fatty acids is most pronounced.
As for omega-3, there is another kind of acid, which is found only in plants - linoleic acid. Linoleic acid is digested worse than the first two, and therefore an unchanged and reliable source of omega-3 should be, first of all, foods containing fish oil.
Benefit
The fact that Omega-3 is useful is known to everyone without exception, for this you do not even need to be an expert in the world of health, fitness and diets. In truth, information about the benefits of fish is instilled into us not just for decades because of the omega-3 contained in it. Useful properties of omega 3 is very difficult to fit into the framework of written speech, but we will try to do this at least superficially:
- has an anti-inflammatory effect;
- accelerates the metabolism;
- increases the ratio of dry muscle in comparison with fat mass;
- lowers arterial pressure;
- improves skin and eyes;
- lowers the viscosity of the blood;
- reduces the action of the hormone cortisol - a stress hormone;
- Helps conductivity of nerve impulses;
- serves as an excellent "feeding" of the brain;
- lowers cholesterol in the blood;
- increases the sensitivity to insulin, by slowing the carbohydrate metabolism;
- It serves as a preventative and an ideal remedy for recovery in all diseases.
Based on the foregoing, it is easy to guess the benefits of omega-3 for athletes, especially in the process of gaining muscle mass and burning fat.
For women
It is impossible not to say about the beneficial effect of omega-3 on women at least a couple of words.
The benefit of omega-3 for women is that this unsaturated fat reduces the manifestation of such a characteristic "character trait" as the mood of mood.
Pharmaceutical Fish Oil
Fish oil, which is sold in pharmacies, is distinguished, above all, by high cost. If you check the content of the omega-3 itself in each capsule, it turns out that it is 1/10 of the norm (at a rate of 1 g, this will be 0.1 g / capsule). As a result, to cover the daily requirement, you will need to eat 10 capsules, which is almost equal to the whole package.
It is much cheaper and more pleasant to enrich your diet with marine fish. Consume it should be 4-5 times a week.
Sports nutrition
The excellent content of omega-3 shows linseed oil . However, the obstacle to its daily consumption is the complexity of storage - omega-3 is very easily oxidized, and after this process, turn into dangerous to health radicals. In linseed oil, omega-3 oxidizes from light, air, and temperature. In many countries for this reason, the sale
For people with increased physical exertion and, accordingly, increased need for omega-3, it is better to replenish its reserves from sports nutrition, especially if the trainee is not a fan of the fish diet.
Any useful thing can be done harmful. This is exactly what scientists are trying to do that scare people away with stories of mercury in some fish. If we approach the question in this way, then, indeed, humanity must switch to distilled powdered food. But will this be more useful than the hypothetical content of mercury in every thousandth fish?