Top 5 High Omega-3 Vegetable Oils
Vegetable oils are an important part of the diet, as they supply lipids and fatty acids to the body for normal functioning. This tandem of substances is necessary in the diet for the health of the heart, blood vessels, immunity, skin with hair, and the central nervous system.
Of the fatty acid groups, it is Omega-3 that is required in large quantities, but the usual diet often does not replenish the daily rate of this irreplaceable element. We offer you a selection of vegetable oils high in Omega-3, which will help solve the problem of lack of polyunsaturated fatty acids.
Top 5 High Omega-3 Vegetable Oils
There are three main types of omega-3s: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid). Plants and oils contain alpha-linolenic acid, which has a positive effect on the heart with blood vessels, blood lipid profile, hair, nails and skin, and the gastrointestinal tract. This substance is also converted to DHA and EPA, but in small quantities, so it cannot be considered a complete replacement.
Alpha-linolenic acid (ALA) is also found in the body from seeds, nuts, soybeans, leafy vegetables and greens. This substance must be supplemented with DHA and EPA. Sources of DHA and EPA: fish oil, caviar, oily fish (salmon, mackerel, herring, sardines), seafood.
Why Omega-3 is so necessary for our body:
- Have a positive effect on overall health. They help blood vessels and the heart, stimulate metabolic processes, strengthen bones and joints.
- Not synthesized on their own. Fatty acids come only from food, so it’s important to keep track of your daily intake.
- They belong to the important components of the central nervous system tissues. They support attention and memory, improve brain function, eliminate stress and fatigue.
- Normalize hormonal levels. They regulate the production of steroid (sex) hormones, reduce the release of cortisol.
- Improves the ratio with Omega-6 acids. The higher the content of Omega-6 in the body, the lower the activity of Omega-3. It is important for health to maintain a healthy balance between these elements.
A high content of Omega-3 in the diet is required for athletes, losing weight or simply physically active people. Acids help build muscle volume and stimulate fat burning. Foods rich in Omega-3 reduce hunger, form a long-lasting feeling of satiety, and prevent excess calories.
The daily norm of Omega-3 for an adult is 1-2 grams. If you have a history of atherosclerosis, depression or problems with the immune system, then the dose can be increased to 2.5 g. The same applies to children, women over 40, athletes.
1. Linseed oil
What is the use of the product: Stimulation of metabolic processes, regulation of glucose with cholesterol in the blood, normalization of gastrointestinal tract functions, removal of toxins. This oil stabilizes blood pressure, normalizes hormones, suppresses inflammation, and maintains skin health. The product contains vitamins B4, E, K, zinc, phosphorus, magnesium and manganese. Lots of antioxidants, lignans.
Fatty acid content per 100 g: Omega-3 – 53-54 g, Omega-6 – 14-17 g. It turns out an excellent acid ratio of 1: 0.3. Flaxseed oil is significantly ahead of any other grade as it contains the highest Omega-3 content.
Approximate cost per 100 g: On average, 30-50 rubles. It is found everywhere from small stores or large chains to PP departments, pharmacies and the Internet.
2. Camelina oil
What is the use of the product: Strengthening the vascular walls and preventing the deposits of harmful cholesterol on them, stopping inflammatory processes. The oil is useful for the body in that it neutralizes radicals, increases the level of leukocytes and hemoglobin, normalizes digestion with hormonal levels and immunity. It contains vitamins E and A, magnesium, chlorophyll, phospholipids.
Fatty acid content per 100 g: Omega-3 – 35-38 g, Omega-6 – 28-38 g. The ratio for acids is 1: 0.8 or 1: 1. Camelina oil for Omega-3 ranks second among the total number of vegetable extracts and has a high-value composition.
Approximate cost per 100 g: From 25 to 75 rubles and more. The product is now quite common on store shelves. Can be bought online.
3. Hemp oil
What is the use of the product: Support of hormonal balance, acceleration of metabolism and digestive processes, protection of nerve cells. The oil is useful for immunity, skin with hair, blood vessels, genitourinary system. Helps to lose weight. Contains vitamins E, D and C, magnesium, selenium, zinc and iodine, iron.
Fatty acid content per 100 g: Omega-3 – 26 g, Omega-6 – 54 g. The ratio of acids is 1: 2. This is also considered a good indicator. Although it contains less Omega-3 than the flaxseed and camelina varieties, it contains a lot of microelements.
Approximate cost per 100 g: About 200-300 rubles and more. The oil is not often found in stores, but you can find it. Also sold on the Internet.
4. Cedar oil
What is the use of the product: Saturation of the body with energy, combating stress, as well as chronic fatigue, cleansing the blood from harmful cholesterol. The oil has a beneficial effect on the absorption of calcium and phosphorus, strengthening and strengthening of bones. The condition of the central nervous system, gastrointestinal tract, blood vessels, vision, glands with the skin improves. It contains vitamins D, E, PP, magnesium, phosphorus, manganese.
Fatty acid content per 100 g: Omega-3 – 16 g, Omega-6 – 37 g. The ratio of acids is 1: 2.3. Good for vegetable oil. It contains many minerals, the highest Omega-3 content among all nut varieties.
Approximate cost per 100 g: On average, 300-500 rubles. Oils are rarely sold in ordinary stores. It will be easier to order online.
5. Walnut oil
What is the use of the product: Toning the body, giving physical strength with the replenishment of energy reserves, strengthening the immune defense. Effects of the product: antitumor, bactericidal, regenerating. The oil is useful for the heart muscle, blood vessels, liver, digestion and metabolism. A lot is contained in vitamins A, E and group B, iron, iodine, calcium.
Fatty acid content per 100 g: Omega-3 – 10.5 g, Omega-6 – 53 g. The ratio of acids is 1: 5. Of the five oils, not the best value for Omega-3, but acceptable. This product holds a special place in terms of the variety of trace elements and beneficial properties.
Approximate cost per 100 g: It turns out an average of 150-250 rubles. Not a frequent visitor in regular stores, but can be found in health food sections.
Contains quite a lot of Omega-3 in oils of other varieties, for example, soybean or rapeseed, mustard extraction. Check out our vegetable oils review.
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