How much fat our body needs, more and more people are asking this meaningful question. You will learn the answer to it if you read this interesting article to the end.
Omega fatty acids
Those who are trying to monitor their health have heard of omega-6 and omega 3 fatty acids. Recently, omega-9 has been mentioned more and more often in their company. In fact, there are many more omega fatty acids: for example, there are omega-5 and omega-7, which are also important for the normal functioning of the body.
And so omega-5, which is found in abundance in pomegranate seeds, is a powerful antioxidant. And omega-7 slows down the accumulation of fat in the liver, activates collagen production and has a positive effect on metabolism. The most famous source of omega-7 is sea buckthorn.
But back to the three main omega acids. In a harmonious series of omega-3, omega-6 and omega-9, the latter stands out: the body can produce it itself and therefore is not among the main ones (which are omega-3 and -6). In addition, studies show that omega-9 deficiency in the body is extremely rare. Omega-9 helps us absorb glucose (and thus prevent the risk of developing diabetes), boost immunity and lower cholesterol levels. A large amount of omega-9 is contained in olive oil (the most useful is the first cold pressed oil). Also rich in these fatty acids are avocados, olives, peanut butter, walnuts.
Omega-3 and omega-6 are not synthesized by the body, so it is important to include foods rich in these polyunsaturated fatty acids in the diet. The leader in omega-3 content is marine fish:
The most important role that this fatty acid plays in the body is to strengthen the structure of cell membranes. It is believed that the daily norm of omega-3 should be 1-2% of the total caloric intake of the daily diet.
Omega-6 (up to 5-8% per day is needed) the body receives mainly from vegetable oils, some nuts, as well as poultry (chicken and turkey). Omega-6 increases blood clotting, lowers cholesterol levels, “monitors” the condition of hair, skin and nails.
In the body, omega fats work together, as they say. So – omega-6 increases inflammation (and this is a very important process for our immunity), and omega-3 reduces it. When omega-3 and omega-6 are deficient, the body can use omega-9 to achieve the same goals. But this, of course, will be a half-measure: it’s like using a foot cream instead of a face cream.
The balance or the right ratio of omega fats
So, everything seems clear: you just have to make sure that the body gets the right amount of omega-3 and omega-6. Not only that, but it is not entirely true. The ratio of these acids is very important. In the diet of modern man, according to research, the ratio of omega-6 to omega-3 is 15 / 1-16.7 / 1. This change to omega-6 leads to the development of a whole range of health problems, including cancer, cardiovascular, autoimmune and inflammatory diseases.
At the same time, reducing the consumption of omega-6 fats and increasing the content of omega-3 in food to a ratio of 4/1 leads to a 70% reduction in premature mortality. In addition, researchers have found that different omega-6 / omega-3 ratios help (of course, not as a major measure) to fight various diseases. Thus, a proportion of 2.5 / 1 in the diet of patients with certain cancers suppresses the reproduction of malignant cells, and in those suffering from rheumatoid arthritis inhibits inflammation; in asthmatics the ratio of 5/1 has the most favorable effect. For a healthy person, the ratio 5 / 1-3 / 1 is considered optimal.
What fats does our body need, these are interesting thoughts of every nutritionist. You need to be very careful with these trans fats for the circulatory system to function properly
There is obviously no point in raising omega-6 levels. So how do you increase your omega-3 intake? There is no point in arguing about the benefits and uselessness of dietary supplements. It is impossible to eat the right amount of fish every day and nutritionists recommend taking omega-3 in the form of pharmaceuticals. The minimum dose for a healthy person is 250-300 mg and it is better to choose nutritional supplements that omega-3 are obtained from the carcass of fish and not from the liver. In addition, you should pay attention to the composition: the lack of preservatives and dyes is a sign of quality.