Believe me, the only thing that should be 100% avoided is trans fats. But as for unsaturated fatty acids, let’s dwell on them and consider them in more detail.
Unsaturated fatty acids are classified into:
– polyunsaturated (Omega-3-6), which we get from the outside
– monounsaturated (Omega-9-7), which our body is able to synthesize on its own.
So, now everything is in order!
Once in our body, Omega-3 fatty acids are introduced into the cell and activate it.
What is the result of such activity? Molecules of Omega-3 acids increase the elasticity of cell membranes, strengthen the walls of blood vessels and make them flexible. Omega-3 acids thin the blood of people and animals, as well as the juice of plants. Therefore, they are well absorbed by the body. These acids enable our heart to beat with the right rhythm, blood to circulate without delay, eyes to see, and the brain to make decisions and respond to what is happening.
According to international standards, to be healthy, adult men should consume 1.6 grams of Omega-3 per day, adult women – 1.1 g of Omega-3 per day (pregnant – 1.4 g, lactating – 1.3 g).
Sources of Omega-3
And here, imagine, there are a huge number of plant sources: flax seeds, vegetable oils (linseed, rapeseed, soybean, corn, olive, sesame, wheat germ oil), nuts (walnuts, pine nuts, almonds, pistachios, pecans, cashews, macadamia ), pumpkin and pumpkin seeds, soybeans and soy milk, tofu, avocado, spinach, broccoli, cauliflower, Brussels sprouts, herbs (dill, parsley, purslane, cilantro).
Fatty acids of this group are designed to stabilize metabolic processes in the body.
Thanks to the omega-6 compounds, the integrity of cell membranes is maintained, the efficiency of the synthesis of hormone-like substances increases, the likelihood of psycho-emotional stress decreases, and the functional state of the dermis improves.
According to international standards, to be healthy, adult men should consume 6,4 grams of Omega-6 per day, adult women – 4.4 g of Omega-6 per day (pregnant – 5.6 g, lactating – 5.2 g).
Sources of Omega-6
Their list is also quite weighty: vegetable oils (corn oil, safflower oil, sesame oil, peanut oil and soybean oil), nuts (pine, Brazil, walnuts, peanuts, pistachios), seeds (linseed, sunflower, pumpkin, poppy, black chia ), avocado, brown brown rice.
It is very important to understand that there is a strong relationship between Omega-3 and Omega-6 and a positive effect on the body will be achieved only when these fatty acids are consumed in the correct ratio.
The healthiest ratio of Omega-3 to Omega-6 is 1:1, i.e. per day, it is best to consume the same amount of both. A 1:4 ratio (i.e. 6 times more omega-4 than omega-3) is also normal. Those who eat animal foods consume an average of 1:30, which, as you can imagine, is not a very healthy trend.
Yes, yes, those same Omega-9s that are part of the structure of every cell in the human body.
Without Omega-9 fats, the full functioning of the immune, cardiovascular, endocrine, nervous and digestive systems is impossible.
According to international standards, in order to be healthy, both men and women need to consume Omega-9 in the range of 13-20% of the total daily caloric intake (this, in turn, depends on many factors: gender, age, weight, daily activity and etc.).
Sources of Omega-9
You can get Omega-9 from oils (rapeseed, sunflower, olive), almonds and avocados.
So a detailed analysis of such now popular Omega fatty acids took place.
What do we get as a result?
Yes, of course, we need omega-fatty acids for the normal functioning of the body, the growth of hair and nails, vigorous well-being and good nutrition.
The main thing – do not forget that there must be a balance in everything.
We hope that this article will be your assistant in achieving it.