Almost everybody’s heard of the benefits of omega 3.
But not everyone knows what functions these acids perform and where to find useful fats.
Fats are essential for life, it provides the body with energy, participates in the synthesis of various substances, contributes to the absorption of some vitamins.
All fats are divided into saturated and unsaturated fats. Saturated fats are solid fats made from animal products, which increase the level of harmful cholesterol in the blood and lead to the appearance of extra pounds. Unsaturated fats (mostly vegetable fats) are necessary for our body – it participate in a number of biochemical processes, are much better absorbed and in reasonable quantities do not cause harm to health.
Unsaturated fats include so-called essential fatty acids – alpha-alkali and linoleic acid. They are not synthesized in our bodies, we can only get them from the outside, along with food. Alfalinolenic acid belongs to the omega-3 acid group, while linoleic acid belongs to the omega-6 group.
Reduce bad cholesterol levels.
- Liquefy the blood, and thus reduce the risk of thrombosis.
- Expand the blood vessels.
- Strengthen cell membranes.
- Increases resistance to stress.
- Reduce inflammatory reactions.
As for omega-6 acids, they have the opposite effect: narrow vessels, thicken the blood, reduce immunity, contribute to the development of inflammatory processes. Therefore, a large number of omega-6 acids can cause harm. But you can not refuse them, because otherwise the body will not get an indispensable linoleic acid, without which it is impossible to maintain health. Omega-9 acids are close to omega-6 in their effect, so they should not be abused.
It is important to maintain a balance between the use of omega-3 and the total amount of omega-6 and omega-9 in the diet. The correct ratio is 1 to 3-4 in favor of omega-6 and omega-9.
Omega-3 acid is abundant in fish (salmon, tuna, halibut, mackerel), seafood, flax-seed and linseed oil, germinated wheat grains, nuts. Also omega-3 acids are found in green leafy vegetables, white cabbage, cauliflower and broccoli. By the way, do not underestimate these vegetables – they contain more useful fatty acids than, for example, some nuts. But the richest source of unsaturated fatty acids is flax-seed, which is almost 4 times more abundant than fish in omega-3!
Omega-6 acids are found in almost all products. They are especially abundant in vegetable oils, sunflower seeds, pumpkin seeds and sesame. Other sources of omega-6 are eggs, pork fat and butter.
Unsaturated omega-9 acids are found in hemp oil and other crude vegetable oils. However, these acids can be obtained not only from food, the body is able to produce them independently.