Although essential for life, they are constantly under fire. First of all, we accuse them of causing weight gain. However, we often forget that among fats there are not only bad ones, but also good ones. The proper development and functioning of the organism depend on the latter.
Edible fats are scientifically defined as natural or processed mixtures of different fatty acids. This is why scientists prefer to use the term “fatty acids”, leaving the word “fat” to mere mortals.
Fats are found in all types of cells. Their transformation inside the body provides it with energy, and the reserve is an energy reserve. The presence of fats enables the absorption of vitamins A, D, E and K that are soluble in them. In a word – fat is not only the bane of people who are slimming, it is also a building block for a properly functioning body. So fatty acids are essential, but that doesn’t mean that every amount or type is good.
Good diet balance
Fatty acids are divided into: saturated and unsaturated (monounsaturated or polyunsaturated). Two types of them are especially important for humans: omega-3 and omega-6. We need both of them, but in the right proportions. Too much presence of any of them can cause health problems, e.g. excess omega-6 fats promote the formation of, among others, blood clots. To balance this effect, we need to consume adequate amounts of omega-3 fatty acids, called essential fatty acids (EFAs). Not without reason – without them, many systems, such as the circulatory and nervous systems, cannot function properly. Unfortunately, our body cannot produce them on its own, and for this reason we have to provide them with food on a regular basis. That is why a well-balanced diet is so important.
Daily we need about one tablespoon of omega-6 fatty acids (they are found, among others, in sunflower seeds, pumpkin seeds, vegetable oils) and one to two teaspoons of omega-3 acids (most of them are in fatty sea fish – salmon, halibut, tuna , herring, sardines, mackerel and seafood). It has been calculated that three 100-gram servings of fish per week provide the right amount of omega-3.
It is worth adding, however, that farmed fish, fed with fodder, are no longer a rich source of fish. If you don’t like fish, you can choose from walnuts, linseeds, soybeans and rapeseed oil. You can also buy supplements, such as Bio-Omega-3 Plus or Omega-3 (salmon oil in capsules). However, it should be remembered that the daily dose of omega-3 fatty acids should not exceed 1 g. If we have too much of them, there may be nose or gum bleeding, nausea or an unpleasant taste in the mouth.
Omega-3 and the heart
Until a hundred years ago, omega-3 fats were a constant component of the diet and were found in, for example, beef. Since, however, since livestock began to be fed with fodder, and ready-made semi-finished products and “quick meals” have an increasing share in nutrition, our daily menu contains too many bad ones, the so-called hard fat (saturated), also found in dairy products and eggs. These processed fats largely destroy the body’s cells and are credited with causing heart disease and cancer. A good example is cheap polyunsaturated oils heated to high temperatures. It is believed that such a highly chemically altered structure may increase the risk of heart disease. That is why omega-3 fatty acids are so important.
Doctors emphasize that one of the greatest benefits of eating them is the beneficial effect on the cardiovascular system. They improve the condition of the heart, blood and blood vessels, help to clean them of deposits, facilitate the removal of cholesterol from the blood, lower blood pressure and prevent the formation of blood clots, thus reducing the rate of atherosclerosis development.
Text: Marek Sitkowski
Source: Let’s live longer