Mustard oil contains omega 3. Eight important facts about healthy and unhealthy oil. Admission rules for children and pregnant women

We are constantly repeating about "natural fats", but we do not specify what, in fact, we are talking about. Are all oils equally useful, and if not, which ones are needed first of all? The fact that trans fats - industrially obtained margarines and all that stuff - is evil, has long been decided. The war with butter and other animal fats also ended in complete victory for them (here, by the way, someone carefully posted a full copy of the epoch-making text from Time magazine). It's time to move from the basics to materials, albeit more subtle, but no less important, namely, to polyunsaturated fatty acids omega-3 and omega-6.

Each of us heard about them in chemistry lessons at school, they are often written about in publications about healthy lifestyles, and personally it always seemed to me that talking about good and bad polyunsaturated fatty acids is a little of the evil one. Well that is, common sense suggests that in nature everything is arranged harmoniously, and if it contains both, then somehow mankind has adapted to digest both over millions of years.

But we, as Professor Robert Lustig says, do not believe in common sense, because it is often wrong. There are a few important facts necessary to understand the situation.

Fact one: our body needs omega-3 fatty acids and it does not know how to create them

This means that we need to get them with food, otherwise we cannot be healthy. All cells in our body, and especially the brain, need Omega-3s to build their membranes and viscera (organelles). The highest quality long-chain omega-3 fatty acids (called EPA and DHA) are mostly found in oily fish today (and there are more of them in wild fish than in cultured fish), as well as in the meat of animals that grazed in the wild. meadows.

Fact two: the meat of wild fish, free grazing happy cows and chickens contains more quality Omega-3

Why are biographical details of cattle, poultry and fish so important? The thing is that the composition of fatty acids in the flesh of an animal is very dependent on what the animal eats. In compound feeds there is little Omega-3 fatty acids (there is just more Omega-6 about which later), and in fresh grass and algae - much more. Plants contain short chains of Omega-3, which animals process and turn into long chains (more useful for you and me).

By the way, vegetables and vegetable oil (for example, sunflower) that we eat also contain Omega-3, but, firstly, there are less of them than in the same fish, and secondly, as we have already said , plant Omega-3s are made up of shorter chains and are therefore less suitable as a material for building cells in the human body.

Fact three: omega-6 fatty acids are involved in inflammatory processes, and omega-3 fatty acids are involved in anti-inflammatory processes

Omega-6s are close relatives of Omega-3s, but with a less pleasant temperament. These fatty acids are found mainly in seeds and nuts, respectively, in bread and all flour, in flakes and, for example, sunflower oil, there are quite a lot of these same Omega-6s. And it is they who are involved in inflammation. Actually, there is nothing wrong with this, because inflammation is an important process, without it there is no restoration of damage. Muscle pain after exertion is a microinflammation necessary for the growth and strengthening of fibers. Without inflammation, there is no wound healing and whatnot, but prolonged inflammation is harmful. In fact, inflammation is a very common process and a key element in many serious illnesses: heart attack and atherosclerosis of the arteries, metabolic syndrome, diabetes, arthritis, Alzheimer's disease and some cancers are all partly inflammatory diseases. Omega-6 fatty acids readily react with oxygen to form free radicals that damage various parts of cells, leading to inflammation and cancer.

Too many omega-6 fatty acids, which are associated with inflammation, are harmful. On the other hand, Omega-3s have been found to have anti-inflammatory effects.

Fact four: in modern food, the balance between healthy omega-3 and unhealthy omega-6 is shifted in favor of the latter

Accordingly, if we agree that Omega-6 are involved in inflammation, and Omega-3, on the contrary, are extinguished, then the body needs a balance of the first and the second. At least, these are today's ideas about healthy eating... And the problem is that in the modern diet of an ordinary city dweller, the balance is upset - and we eat an order of magnitude more "unhealthy" Omega-6 than "useful" Omega-3.

It has been repeatedly proven (, and) that if you replace saturated animal fats in the diet with oil rich in omega-6 acids, the risk of cardiovascular disease increases significantly. Omega-3s have the opposite effect - they reduce the risk of cardiovascular disease (here, here and there)

The heart and blood vessels are not limited to: there is evidence that the consumption of omega-6 is associated with depression and even violence, and omega-3, on the contrary, helps with bipolar disorder, depression and even, it seems, schizophrenia.

Fact six: not all vegetable oils are created equal

Without further ado, here is a graph where everything is very intelligible ():

(in order from top to bottom: rapeseed, safflower, linseed, sunflower, corn, olive, soybean, peanut, cottonseed, lard, palm, butter, coconut)

In the table, in addition to Omega-3 and Omega-6, there is also oleic acid (Omega-9) - this is generally a useful compound, but it's not that we need to get it from food, since our body is able to synthesize Omega-9 acids itself as needed.

As you can see in this interesting picture, butter, coconut oil, and palm oil contain relatively little omega-6 fatty acids. But sunflower, corn and soybean oils are much worse. An important takeaway from all of the above:

Useful: flaxseed, olive, rapeseed, butter, coconut, palm

Harmful: sunflower, corn, soy

Important note: even "healthy" vegetable oils must be of high quality, cold pressed... This is especially true for rapeseed oil, which undergoes a serious chemical treatment in the "normal" process. These oils are more expensive, but this is exactly the case when saving is unhealthy. But even the most environmentally friendly rapeseed and olive oil should be eaten in moderation so as not to overeat omega-6. And avoid foods that contain unspecified "vegetable oil". Experience suggests that when manufacturers use expensive and useful ingredients, they always indicate them, and when cheap and harmful, they often hide them behind vague formulations.

This raises a logical question: what about pumpkin and sunflower seeds, as well as nuts, which also contain a lot of Omega-6? You don't have to be afraid of them: firstly, these are whole foods, which, in addition to fatty acids, have many other useful things (fiber, for example). Secondly, we hardly eat a lot of nuts or seeds, especially since they contain a large portion of carbohydrates that we try to avoid.

Fact Seven: We Rely on Animal Fats That Are High in Omega-3s

Actually, the main simple result of a long reading is the answer to the question of what, in fact, you need to eat. In addition to healthy butter, palm, coconut and olive oil, you need to eat fish - preferably caught, not farmed - and farm meat and poultry - from animals that lived a happy life, freely grazed in the meadows and felt great. It is clear that this requires some effort and additional costs (go find this farm beef), but the result is clearly worth it: judging by the scientific data, the time and money spent will turn into health and extra years of life.

Fact eight: you shouldn't rely on dietary supplements

Some nutritionists strongly recommend buying omega-3 dietary supplements to replenish the balance of fatty acids and cite some scientific evidence. The problem is that the effectiveness of these capsules is proven. usually with the money of the producers. And independent research often refutes this effectiveness. There is a large body of studies that show that this does not make much sense (for example, here is a large cohort study, and here is a feature in the American Forbes, summarizing several other works with a similar conclusion). In short, once again the captain is obvious: no shiny capsules can replace normal healthy food.

Omega-3 is an invaluable treasure trove of nutrients for the entire body. Their necessity is known firsthand. However, a person is not able to independently produce polyunsaturated acids of this group. Foods high in Ω-3 will help you maintain your daily nutrient intake. One of which is vegetable pressing. Therefore, it is recommended to know which oils contain the most omega-3 fats.

What do oils rich in polyunsaturated fats give us?

Little known, but omega-3 fatty acids are divided into three groups:

Docosahexane.
Eicosapentaenoic acid.
Alpha linolenic.

Regular consumption of oils that are rich in Omega-3, replenishes the body's daily need for noble fats. Just one teaspoon a day - and your health is under control.

Noticeable improvements will be felt already during the first course of using useful substances:

Reduces cholesterol levels.
The hormonal balance is restored.
Physical and mental performance improves.
Insomnia goes away.
The metabolism is normalized.

Interesting! According to statistics, people with an abundance of polyunsaturated fatty acids are much less likely to go to oncologists.

Needless to say, linolenic acid helps prevent a number of diseases? What contributes to weight loss, despite the rather large calorie content? You can talk about the beneficial properties of Ω-3 for hours. Just remember, you need these elements. And the most affordable way to get Omega-3 is in natural vegetable oils.

The video contains a lot of useful information about polyunsaturated fats:

Omega-3 and Omega-6 content

Not all extracts are rich in linolenic acid. And in some forms it is absent altogether. The table will help you figure out which oils contain Omega-3.

Table 1. The content of Omega-3 and Omega-6 in vegetable oils

Name	Ω-3	Ω-6	Ω-3: Ω-6
Grape seed	0,1	69,5	1:695
Palm	0,2	51,5	1:257
Cotton	0,2	40	1:200
Sunflower	0,2	9,1	1:46
Sesame	0,3	41,3	1:138
Corn	1,16	53,5	1:46
Amaranta	1,8	50	1:28
Soybean	7	50	1:7
Walnuts	10,5	53	1:5
Mustard	5,9	15	1:2,5
Cedar	16	37	1:2,3
Hemp	26	54	1:2
Rapeseed	9	14,5	1:1,6
Olive	7,6	9,7	1:1,3
Avocado	9,6	12,5	1:1,3
Ryzhikovoe	36	33	1:0,8
Linseed	53	17	1:0,3

Based on the above data, the following conclusions can be drawn:

Most of all Omega-3 is in flaxseed product. And the smallest indicator of the elements of this group is in the extraction of grape seed. There are also very few of them in sunflower, cotton and palm products.
Leaders in Omega 6 content are grape seed oil, corn oil and palm oil.
Ideal spin ratio walnuts... Mustard and rapeseed also have a good balance. Small and permissible deviation from optimal rate contains cedarwood oil, as well as soybean and hemp extract.

Important! Heat treatment evaporates all the beneficial properties of noble fats. Do not heat oils before use. And for frying, it is better to take pressing of olive or sunflower.

Do not like oils in pure form? Season salads with them. Prepare cold Omega-3 snacks for lunch and you'll love healthy food.

How else to use the golden elixir, see the video:

Omega-3 and Omega 6: the perfect balance for the body

In addition to alpha-linolenic acids, the composition of the extracts includes linoleic acids. Therefore, it is important to consider the amount of not only Omega-3, but also Omega-6 in foods.

Important! Do you care about your health? Then use more oils with the recommended Ω-3 to Ω-6 ratio, rather than the maximum Omega 3 content.

Ideal balance of Omega-3: Omega-6 - from 1: 3 to 1: 6. A deviation of up to 1 to 10 is allowed. Flaxseed oil is the leader in terms of the content of linolenic acids. Hemp, camelina pressed - rich in Ω-3. However, they are not considered the most useful products... The fact is that the ratio in such products does not reach the optimum (see table 1).

It doesn't matter how many grams of Omega-3. The main thing is the ratio to Omega-6.

The whole truth about the benefits of oils: olive and sunflower

Not everyone knows if there is Omega-3 in olive oil and sunflower oil. Actually there is. Another question is how many grams of nutrients each product contains. If the olive elixir can still please with a not entirely bad indicator of -7.6, then in sunflower pressing there is practically no Ω-3 - 0.2.

For comparison, in olive oil the ratio is more or less acceptable (1:13), although not optimal. Sunflower pressing is not happy with the balance - 1:46.

They do not belong to harmful products - even if they have less essential acids, but they are a lot of vitamins. Olive has a beneficial effect on lipid metabolism, metabolism and lowers cholesterol levels. Sunflower is rich in vitamin E (12 times more than in olive press), A and D.

The oil was used by the Greeks and Romans. Hippocrates recommended using it for abdominal pain and inflammation of the mucous membranes. Mahatma Gandhi emphasized: "Wherever flaxseed is eaten regularly, people enjoy better health." Modern nutrition practically does not provide the body with omega-3 acids!

Flaxseed oil has long been used in , folk medicine, mechanical engineering and construction (building materials and during restoration and finishing works). It is a great addition to your daily meals and is an essential part of a healthy diet. What are the properties of linseed oil and how to use it?

The renaissance of flaxseed oil is due to its nutritional properties. The oil is usually extracted from the seed using a cold pressing process. The lower the pressing temperature (squeezing out the oily substance of the seeds), the better quality finished product. The optimum temperature should be less than 10 0 C.

Linseed oil has a yellowish color, it reacts poorly to high and too low temperature(it turns into pulp), and the shelf life after the start of use is about one month.

After receiving the oil, thick pomace (meal) is used as feed for livestock, and flaxseed is often used for feeding chickens. Linseed oil has a short shelf life, after which it dries up and loses its valuable properties. When we manage to buy a bottle of high quality flaxseed oil, we can rest assured that our health and well-being will improve.

Flaxseed oil is one of the most unusual foods. We owe its origin to nature. It provides a healing, caring, supportive effect and assistance in the proper functioning of the body. Daily use of this wonderful fat will keep us healthy and looking radiant. This oil has excellent healing, health and preventive properties.

Flaxseed oil is a real storehouse of trace elements necessary for health. Flaxseed oil has some distinctive features. It can be easily distinguished from other vegetable oils. There is a little almond and mushroom smell in the oil. Each person perceives the smell of oil in his own way.

In addition to the optimal proportion of fatty acids (unsaturated), flaxseed oil has a significant amount of vitamin E, a strong antioxidant, which also acts as a kind of transport of nutrients into the body. It allows the skin to remain beautiful, healthy and youthful. Flaxseed oil also contains a decent amount of omega-9 acid.

To prevent premature drying, linseed oil products (oil paints, putty) should be stored in sealed containers.

Chemical composition and characteristics of linseed oil.

Linseed oil is a light yellow or dark yellow amber liquid with a paint smell.It is insoluble in water and less dense than water. Hence, it floats on water. Contains mainly glycerides of linolenic, linoleic, oleic and palmitic acids.

Flaxseed oil reacts with acids to produce heat. May react with air quickly enough to ignite an almost combustible material if heat accumulates in an unventilated space (called "spontaneous combustion" in a greasy cloth).

Contact of liquid with eyes causes mild irritation. Prolonged skin contact can cause dermatitis. Swallowing large portions of flaxseed oil (over 30 g) has a laxative effect.

The most important for our health is the presence of omega-3, omega-6, omega-9 fatty acids in the oil.

The composition of flaxseed oil is something like this:

alpha-linolenic acid, ALA (omega-3) - about 58%,
linoleic acid, LA (omega-6) - about 15%,
oleic acid (omega-9) - about 17%,
saturated fatty acids - about 10%,
vitamin E,
lignans (phytohormones).

100 g of flaxseed oil has:

energy value - 884 kcal,
saturated fatty acids - 9 g,
polyunsaturated fatty acids (omega-3 and omega-6) - about 74 g,
monounsaturated fatty acids (omega-9) - 18 g,
trans fatty acids - 0.1 g,
cholesterol - 0 mg,
sodium - 0 mg,
carbohydrates - 0 g,
fibers - 0 g,
sugar - 0 g.

Natural vitamin E is abundant in the oil. There are minerals in the oil (potassium, iron, zinc, phosphorus, magnesium) and lecithin. Flaxseed oil is low in protein, carbohydrates and fiber.

In 1 tbsp. flaxseed oil (14 g) contains:

calories - 126 kcal,
total fat - 14 g,
omega-3 - 8 g,
omega-6 - 2 g,
omega-9 - 3 g.

There are only two major unsaturated fatty acids: LA (omega-6) and ALA (omega-3).

The main representatives of the omega fatty acid groups:

Omega-3:

alpha linolenic acid (ALA),
eicosapentaenoic acid (EPA),
docosahexaenoic acid (DHA);

Omega-6:

linoleic acid (LA),
gamma linolenic acid (GLA),
arachidonic acid (AA).

The triple in the name "omega-3" means that there are three acids in this group: α-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

After a meal, the human body converts ALA to EPA and DHA, which can be used more easily. DHA and EPA are commonly found in fish, seafood, seaweed, and fish oil. For infants and children, docosahexaenoic acid, due to its functions, is the main fatty acid (found in breast milk).

Acid name	Acid type	Percentage
myristic acid	saturated acids	0,1
palmitic acid		5,0
margaric acid		0,1
stearic acid		4,3
peanut acid		0,2
docosanoic acid		0,1
linoleic acid (omega-6)		17,5
alpha linolenic acid (omega-3)	polyunsaturated (tri-saturated) acid	50,9
eicodadienoic acid	polyunsaturated (di-saturated) acid	0,2
palmitoleic acid	monounsaturated acids	0,1
oleic acid (omega-9)		20,7
octadecanoic acid		0,6
eikocenic acid		0,2

The data may fluctuate slightly due to the quality of the raw materials. Linseed oil is a polyunsaturated substance (68.6%). Monounsaturated acids in it 21.6% and saturated acids 9.8%.

Unsaturated fatty acids are complex chemical compounds. The human physiological system is capable of producing saturated acids separately and with one unsaturated bond (omega-9). Omega-9 does not have the ability to form polyunsaturated acids. Omega-9 can only lengthen chemical chains for which it needs simple compounds supplied as substitutes in food.

Saturated fats are found not only in margarine and hot-pressed butter, but also in foods because they are more shelf-stable and, above all, are cheaper and easier to produce.

The recommended daily allowance for omega-3s is 2 grams. Omega-6 acids are abundant in the physical body. This leads to an imbalance in the immune balance and an excessive tendency for the body to become inflamed and therefore ubiquitous disease.

The source of omega-3 is ALA. It is contained in following products:, rapeseed, walnuts, soybeans, wheat germ and green leafy vegetables. Olive oil, for example, contains less than 1% omega-3.

Unfortunately, our eating habits are characterized by a poorly balanced supply of omega-3, 6 and 9. This is due to the popularity of the following sources of fatty acids in our kitchen:

omega-6: margarine, vegetable oils from soybeans, corn, sunflower seeds, fast foods;
omega-9: canola oil and olive oil.

Fatty acids are found in nut, sesame, sunflower, corn and pumpkin oils.

At health food stores, you can buy so-called omega-3 eggs (from chickens that eat a specialty food, either flaxseed or seaweed).

Omega-3 fatty acids are an essential element in almost all cell membranes. Because of this, it is necessary to provide them in sufficient quantities for our body.

The rich content of omega-3 and omega-6 in flax oil is of no small importance. Our body cannot produce these acids. They must be supplied with food. They are necessary for the normal transport of blood lipids, especially cholesterol, and reduce its overall level.

The family of omega-6 acids includes gamma-linolenic acid (GLA) and arachidonic acid (AA), which our bodies can produce from linoleic acid. The most valuable and biological activity are those acids that belong to omega-3.

However, the omega-3s found in flaxseed oil are very sensitive to oxidation. Therefore, this oil has a short shelf life and must be stored under special conditions even during the distribution stage.

The proportions of fatty acids for health.

For our body, the proportions of omega-3, 6 and 9 are important. In flaxseed oil, they are close to the ideal and amount to 4: 1: 1. Flaxseed oil is the best source of omega-3s, so it is worth consuming small servings of flaxseed or flaxseed oil daily. When using them, it is better to give up animal fats.

Scientific medical publications show that the correct ratio of omega-3 to omega-6 fatty acids should be less than 1: 5. And here we come to disturbing observations.

To maintain good health, it is necessary to daily diet the right proportion of omega-3 to omega-6. Ideal healthy proportions are approximately 1: 3. In Japan, this ratio is considered to be 1: 4, in Sweden - 1: 5. Our daily diet is 1:20 - 1:50 (high in omega-6 and low in omega-3).

As a result of such nutrition, we increase blood cholesterol, increase blood viscosity and risk getting atherosclerosis, heart attack and other diseases of the heart and blood vessels.

Omega-6 fatty acids form pro-inflammatory compounds. Therefore, when there is a continuous excess in the body, it can lead to inflammation and allergies, immune imbalances, and excessive division of cancer cells.

Omega-3 acid works the opposite way. It transforms into anti-inflammatory compounds and stops cancer cells from dividing. Both acids fight for the same enzymes. This is why their share is so important. The higher the ratio of omega-3 to omega-6, the less likely you are to get common chronic diseases.

The omega-3 fatty acids supplied in flaxseed oil are aimed at improving the ratio with omega-6 acids. Therefore, we can say with confidence that linseed oil recommended for anyone who wants to keep good health... Consuming 1-2 tablespoons of flaxseed oil a day prevents the development of diseases.

The share of oleic acid (omega-9) in flaxseed oil is 23% of the total composition, which is similar to most vegetable oils. Olive oil and rapeseed oil have an abundant supply of monounsaturated oleic acid (75% and 62%, respectively).

An important issue from the point of view of normalizing cholesterol is also the content of saturated fatty acids, which increase its concentration in the blood. Flaxseed oil has more of these unfavorable fats than canola oil.

Essential unsaturated fatty acids (EFAs) are the building blocks of cell membranes, function as hormones and intercellular interactions as informants. These fatty acids also have medicinal properties, in particular, they lower cholesterol levels, have a beneficial effect on the immune and nervous systems, prevent vascular and heart diseases, and have an anti-inflammatory effect.

EFAs stimulate metabolism, strengthen the skin's defenses, contributing to its better hydration and oiliness. They are used for the synthesis of biologically active substances that regulate blood pressure, the functioning of the heart, blood vessels, the central nervous system and the periphery.

Deficiency of omega-3 acids in the diet contributes to many diseases (cancer, inflammation, allergies, childhood hyperactivity, and others). If omega-3 acid is insufficient, skin flaking, skin lesions, lower resistance to infection, increased thirst, platelet deficiency, hypertension, infertility and growth retention in children may be seen.

Omega-6 and omega-3 belong to the group of polyunsaturated acids, that is, those that have at least 2 double bonds between carbon atoms. The difference between the two, expressed as the so-called omega, refers to the place where the first double bond occurs in the carbon chain. And in the case of omega-3 acids, the first double bond occurs after the third carbon atom. For omega-6s, this bond is only found on the sixth carbon atom.

The most important for our health and life are EPA and DHA acids, and eicosanoids from the omega-3 family. A person can produce them himself, but on condition that he consumes the fatty acid ALA - the progenitor of the omega-3 family. From it, our body can produce EPA acid, from EPA, in turn, DHA and omega-3 eicosanoids.

In theory, it is possible to produce omega-3 acids in the liver from omega-6 acids, but in practice we are all charged with various toxins. The body cannot cope with the change in the position of the double bond, which is a key reaction in such a transformation.

Currently over 2000 scientific research focused on the effects of omega-3s on the human body. They show that not having the right amount of omega-3s in the body is associated with the following conditions:

emotional problems - depression, aggression, hyperactivity of the child,
metabolic problems - obesity, diabetes,
cancer,
mental problems - dyslexia, memory impairment, Alzheimer's disease,
cardiovascular problems - heart disease, atherosclerosis,
immune system problems - allergies, a tendency to frequent inflammation,
dermatological problems - eczema, thickening of the skin, cracked heels of the feet,
stomach problems - improper secretion of digestive juices,
hormonal problems - hormonal dysregulation,
nervous system problems, including defects in the senses (mainly due to malfunctioning neurotransmitters).

DHA is especially important for the proper functioning of the brain, which is based on this fatty acid in 60% of the cerebral cortex. DHA is used to make neurotransmitters. This affects, among other things, mental capacity in the broadest sense of the word. It is also a building block for the production of the happiness hormones serotonin and dopamine.

People with emotional distress and severe depression have very low levels of DHA in their blood. One of the drugs for depression in ancient times was the consumption of omega-3-rich animal meninges by patients.

EPA determines the correct synthesis of eicosanoids, which are responsible for antithrombotic and anti-inflammatory effects, prevent the development of malignant tumors and reduce the contractility of blood vessels. DHA and EPA are found in fish oil, sunflower oil, soybean oil, cotton, corn, pumpkin flax, and olives.

Of particular therapeutic value is GLA acid, which is found in primrose seed oil, cucumber and black currant... GLA has a regulatory effect and improves the treatment of the following diseases:

endocrine gland disorders (obesity, diabetes, premenstrual syndrome),
immune system disorders (recurrent respiratory tract infections; chronic inflammation of the liver and digestive tract; chronic skin conditions such as eczema, acne, psoriasis; allergic diseases and rheumatoid arthritis),
disorders of fat metabolism (atherosclerosis, brain diseases, hypertension and coronary heart disease),
disorders of the central nervous system (hyperactivity in children and adults, initial treatment of multiple sclerosis).

Factors that reduce the level of omega-3 acids in the body.

Factors that lower omega-3 levels include:

excess of consumed fatty acids omega-6 to omega-3,
alcohol consumption dramatically depletes the accumulated DHA resources,
lack of vitamins and minerals to improve metabolic processes, such as: B vitamins, necessary for normal biochemical changes; fats and vitamin E, protecting all unsaturated acids from settling after consumption,
age (in an aging body there are fewer enzymes necessary for normal enzymatic metabolism, including D4 desaturase, which is necessary for the correct synthesis of DHA from EPA).

Excessive consumption of omega-6s contributes to increased inflammation in the body. Numerous studies (including the studies of Dr. I. Budwig) have shown the effect of omega-6 on the development and increase of cancer cells, and omega-3 effectively slows down the development of cancer and even treats it.

Nutritional properties of 10-degree flaxseed oil.

We eat different oils without knowing that they differ in nutritional value. They affect our health in different ways. Just a few years ago, every fat was considered an unwanted nutrient. Today we are returning to unwanted (animal) and "healthy" (vegetable and fish) fats.

Linseed oil is produced using a unique cold technology. Immediately after pressing the seeds, the oil flows into the refrigerator. Sale and storage is carried out exclusively from refrigerators. Hence the 10-degree name. This is great food product... The key ingredient in 10C oil is ALA from the omega-3 group.

We are currently consuming a lot of saturated fat and omega-6s. Omega-3s are much less common in nature. Omega-3s are very unstable, they oxidize quickly and lose their health benefits. They are only found in fresh and unprocessed foods.

Flaxseed oil stored in the refrigerator may become cloudy, or a natural wax residue may appear at the bottom of the bottle. This is a natural phenomenon.

10% flaxseed oil contains over 70% essential fatty acids (EFA). EFAs are not produced by the body, so they must be supplied with your daily diet. Of these EFAs, approximately 60% are omega-3s as ALA.

Flaxseed oil is the richest plant source of omega-3 acids. Other edible oils contain trace amounts of this ingredient.

By using flaxseed oil, we provide our body with valuable omega-3s related to essential fatty acids (EFA). These acids have many important functions in our body. It is because of the content of essential fatty acids that flax oil is recommended:

pregnant women;
children for proper growth and development;
people who maintain proper blood cholesterol levels;
To old people;
people who care about the correct availability of omega-3 in the diet;
people who follow Dr. I. Budwig's diet or another diet that recommends consuming a high omega-3 oil.

Flaxseed oil is a healthy flaxseed product.

The best sources of omega-3s. Fish oil or flaxseed oil? (video)

Omega-3 in flaxseed oil (video).

Take care of your health! Eat omega-3s and be healthy!

) we analyzed in detail the production and composition of oils, considered their modifications, determined the effect on the body of essential polyunsaturated fatty acids Omega-3, Omega-6 and debunked the myth of "vitamin F".

Below are the composition and characteristics of the most commonly found edible oils in stores, as well as oils, the composition of which is often written on the packaging with the finished product.

Peanut

Peanut seeds contain up to 40 - 50% oil, which tastes like almond. In food production, this oil is used mainly in the form of additives to margarine butter, chocolate, confectionery spreads and other products, in particular, dough products. From 100 kg of raw materials, up to 50 kg of fatty oil are obtained. Directly pressed peanut butter contains a large amount of vitamins and minerals.

Grape seed oil or grape oil

It is a vegetable oil obtained by hot extraction of grape seeds. The cold pressing method is rarely used in practice due to the relatively low yield of the final product. Grape oil has a light wine flavor. The specific aroma of this oil makes it especially popular in cooking, for spicing up certain finished dishes.

In terms of nutritional value, this oil is not inferior to sunflower oil. The content of unsaturated fatty acids Omega-6 and Omega-9 is high: linoleic - 72%, oleic - 16%... The content of essential Omega-3 acids is very low, less than 1%. Also contains small amounts of vitamin E.

Beneficial features grape oil: is a cytoprotector, antioxidant and regenerator. Grape seed oil starts to smoke at high temperatures (around 216 ° C), so it can be used in high-temperature food processing methods such as deep-frying.

Mustard

The oil produced from mustard seeds is a valuable vegetable oil with a high content of biologically active substances. This oil contains a large amount of polyunsaturated fatty acids, up to 96% (!), Of which: essential omega-3 - 14% ( linolenic), and Omega-6 - 32% ( linoleic). Omega-9 - 45% ( oleic). Such indicators of the content are superior to many oils, including sunflower.

It should be noted that essential Omega-6 acids are found in almost every unrefined oil. But irreplaceable Omega-3s are extremely rare: in flaxseed, mustard, camelina oil, as well as in fish oil.

Mustard oil has a pleasant light taste. Not bitter, as many people think.

Despite its high biological value, mustard oil on the Russian table is rather an exotic product. Nutritionists call this "imperial delicacy" (Nicholas II preferred mustard oil) ready-made medicine. However, the effect on the body of this oil is controversial. Despite the highest content of essential polyunsaturated acids, unrefined mustard oil contains erucic acid(an acid of the Omega-9 group), which, as is currently believed, is not utilized by the mammalian enzyme system, tends to accumulate in various tissues, can cause cardiovascular disorders and some other disorders. Erucic acid is also found in rapeseed and rapeseed oils. To remove it, oils are refined. The sale of unrefined rapeseed oils is prohibited in the European Union and several other countries.

Corn

Prepared from corn germ. In terms of the content of valuable biologically active substances, this oil is close to sunflower oil. As in sunflower oil, this oil contains little, only up to 1%, Omega-3 polyunsaturated fatty acids. High in Omega-6 and Omega-9 acids ( linoleic 40 - 56%, oleic 40 - 49%). It is also high in the antioxidant α-tocopherol ( vitamin E).

The beneficial properties of corn oil are similar to those of sunflower oil. See "sunflower oil" below.

Heat the smoke of this oil makes it suitable for frying, including deep-frying. The oil is used in the baking industry, for the preparation of salads, mayonnaise and margarine.

Linseed

Fast-drying flaxseed oil with one of the highest levels of valuable polyunsaturated fatty acids Omega-3 and Omega-6, which are not produced in the body. ( Linoleic 15 - 30%, linolenic 44 - 61%) And also Omega-9 (oleic 13 - 29%)... According to its biological value, flaxseed oil is a leader among vegetable and belongs to dietary foodstuffs. Contains a large amount of vitamins and minerals. It has a specific, unusual taste and aroma.

It is recommended to add flaxseed oil in its pure form to salads, vinigrets, cereals, sauces, sauerkraut. In case of cardiovascular diseases, doctors advise replacing sunflower oil with linseed oil. Reduces the level of "bad cholesterol", prevents the development of atrosclerosis, improves blood circulation, has a karyoprotective and antiarrhythmic effect, improves tissue nutrition, reduces the intensity of inflammatory processes, is recommended for liver and biliary tract diseases, has a positive effect on nails and hair, as well as the endocrine system.

Linseed oil is obtained mainly by cold pressing and is not refined. Therefore, it will not be difficult to choose the right product in the store.

Flaxseed oil quickly goes rancid, it should not be heat treated, but it is better to store it in a cool dark place. Rancid oil should not be consumed as food, as toxic substances are formed in it: epoxides, aldehydes and ketones.

Olive (olive oil, wood oil)

Olive oil with a high content of monounsaturated fatty acids, in particular, oleic acid esters(Omega-9 acids). It is a valuable dietary and easily digestible product, contains a complex of vitamins, microelements, and essential omega-6 fatty acids. It has excellent taste and is widely used in food preparation.

It is recommended to add olive oil in its pure form to salads, soups, main courses, to eat on an empty stomach. Reduces the level of "bad cholesterol", preventing myocardial infarction, coronary artery disease and other cardiovascular diseases. Helps maintain blood glucose levels, strengthens the immune system, reduces inflammation and cancer risk, and stimulates growth bone tissue, useful for digestive disorders, liver and biliary tract diseases, is an antioxidant, slows down the aging process.

Unfiltered extra virgin olive oil can be considered the best. Extra Virgin Unfiltered Olive Oil, or filtered extra-grade Olio d "oliva l" extravergine / extra virgin olive oil / virgen extra... Extra virgin olive oil is considered even more valuable. first cold press.

The following types of oil are considered less valuable and are commercial:

Refined- refined.
Pomace olive oil- cake, that is, obtained by extraction using solvents.
Pure olive oil or Olive oil- a mixture of natural and refined oil.

Palm (Palm kernel oil)

Vegetable oil obtained from the fleshy part of the fruit of the oil palm. The oil from the seeds of this palm tree is called palm kernel oil. It is not found on store shelves, it is practically not used in its pure form, but it is part of many finished products. Due to the high content of monounsaturated fatty acids, in particular oleic, palm oil has a high oxidative stability, therefore it is able to extend the shelf life of products. Basically, palm oil is subjected to modification: the hydrogenated vegetable fat obtained as a result of modification is used in food production for the manufacture of a wide range of products.

Sunflower

The most popular and widespread oil in Russia, obtained from sunflower seeds. This oil contains only 1% Omega-3 polyunsaturated fatty acids. But the content of Omega-6 and Omega-9 acids ( linoleic 46 - 62%, O leic acid 24 - 40%). Compared to other oil plants, the content of the antioxidant α-tocopherol ( vitamin E) in unrefined sunflower oil is one of the highest: from 46 to 60 mg per 100 g of oil.

Unrefined sunflower oil obtained by direct extraction is a powerful antioxidant, slows down the aging process in the body, lowers cholesterol levels, participates in protein synthesis, strengthens the body's defenses, has a cardioprotective and antiarrhythmic effect, reduces inflammatory processes in the body, improves tissue nutrition, has a positive effect on digestion.

Conclusions? Olive oil in the media is positioned as "the healthiest", but this is not entirely true. Comparing the compositions of various oils, you come to the conclusion that in order to obtain all the necessary components for the body, it is better to combine different oils or alternate their use. For example, olive oil contains small amounts of tocopherols ( vitamin E), while in sunflower this figure is much higher. At the same time, in order to provide the body with essential and rare Omega-3 acids, you need to use flaxseed oil, you can try refined mustard oil, fatty sea fish or fish oil is also recommended. The complex of essential Omega-6 acids will replenish almost any oil: sunflower, grape, flaxseed, olive, corn ... Valuable biologically active substances: vitamins and trace elements are contained in any unrefined or crude oil obtained by the direct extraction method.

By the way, friends, what kind of oil do you prefer? What are the preferences based on? Do you adhere to strict guidelines for reading labels, or don't you bother about it at all?

Omega-3 rich foods

Indicated approximate quantity in 100 g of product

General characteristics of Omega-3

Omega-3 polyunsaturated fatty acids are considered essential because the body cannot synthesize them. Therefore, omega-containing foods come to the aid of the body, which replenish the body's need for such substances.

The class of essential fatty acids (EFAs) Omega-3 includes substances such as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA).

These acids are of plant and animal origin. For example, ALA is found in flaxseed, hemp, pumpkin seeds, walnuts, and leafy vegetables. EPA and DHA are essential animal acids. They are found in oily ocean fish including salmon, sardines, and tuna.

In addition, the body can obtain Omega-3 from olive oil, avocados, various nuts and seeds. But the first source of Omega-3 in nutrition is still fish and seafood. The exception is fish grown in artificial reservoirs and fed mainly on compound feed.

The body's daily requirement for Omega-3

In a modern person, doctors have identified such a feature: the imbalance of Omega-3 and Omega-6 in the body becomes massive. Moreover, most often there is an excess of EFAs of the Omega-6 class with a significant lack of Omega-3. Ideally, the body's Omega 6 to Omega 3 ratio should be 2: 1. Rapeseed oil has been recognized as one of the most harmonious products in terms of EFA balance.

The daily requirement for Omega-3 is 1 to 2.5 grams per day. It depends on the state of health of the body. In case of problems with the cardiovascular system, disorders of the brain (frequent depression, Alzheimer's disease), doctors, as a rule, recommend increasing Omega-containing foods in the diet.

The body's daily need for Omega-3 can be replenished by adding 1 tbsp. a spoonful of canola oil or a teaspoon of flaxseed. And you can eat 5-10 walnuts per day, or enjoy a small piece (about 100 grams) of freshly cooked salmon or sardines.

The need for Omega-3 increases with:

the threat of a heart attack;
hypertension;
depression and Alzheimer's disease;
oncological diseases;
lack of hormones;
in the cold season.

The need for Omega-3 is reduced:

in the warm season;
under reduced pressure;
in the absence of the above diseases.

Digestibility of Omega-3

For the full assimilation of Omega-3, enzymes are needed that help the body to use the EFAs that have come from food as efficiently as possible. The necessary enzymes are passed on to children with the mother's milk; in the adult body, they are produced independently. The absorption of Omega-3 occurs in the upper intestine.

When ingested with food, about 25% of Omega-3 is lost, which is why many manufacturers produce fish oil in special capsules that begin to dissolve only in the small intestine. Thus, 100% assimilation of the Omega-3 that has entered the body is achieved.

To maximize the absorption of Omega-3 from food, you must follow certain rules for the preparation and storage of food.

Omega-3 is destroyed by oxygen, light and heat. Therefore, it is necessary to store vegetable oils and other omega-containing products in well-closed containers, preferably in the refrigerator. Deep-fat cooking completely destroys the beneficial properties of unsaturated fatty acids, therefore, for the preparation of products containing them, it is necessary to use only the most gentle cooking methods.

Useful properties of Omega-3 and its effect on the body

Acids are the building blocks of the brain, nervous and endocrine systems. They participate in the construction of cell membranes, have an anti-inflammatory effect, reduce the risk of heart and vascular diseases, and regulate the concentration of sugar in the blood.

Interaction with essential elements

Omega-3 in the body interacts with vitamin D, combines well with vitamin A, affects the body in combination with Omega-6. It is well absorbed together with protein foods.

Omega-3 for beauty and health

Omega-3s make the skin more elastic and elastic, even out its color, and moisturize. They are an excellent prevention of rashes. In addition, Omega-3 speeds up the body's metabolism, which means it helps us stay slim and beautiful. Foods containing omega-3s are part of the Mediterranean diet, which not only allows you to fight against extra pounds, but also tone up the nervous system, improving the well-being and vitality of the body.