Omega 3 6 where it is found. Omega fatty acids in food

Every person wants to look beautiful, feel healthy and happy. This largely depends on the quality of our diet and the quantity useful substances entering our body. One of these essential elements is omega-6 fatty acid.

Benefits of Omega 6

This substance is a whole set of unsaturated fatty acids responsible for normal work all cells of our body. Suffice it to say that any cell consists of two-thirds EFA. These substances are very important for the normal function of the cell membrane. If these acids are not enough, the membrane dries out and does not fulfill its purpose well. According to the latest scientific data, it is enough for an adult to consume up to 14 grams of omega-6 per day. Moreover, in hot weather this amount must be reduced.

Omega-6 is responsible for protective properties cells and prevents cell membranes from being destroyed under the influence of the ecology of modern cities. Omega-6 benefits only in the correct ratio with another unsaturated fatty acid called omega-3. They complement each other. With an optimal ratio of these two EFAs in the body, eicosanoids are formed in sufficient quantities, which are responsible for transmitting signals between the cells of the body, controlling the contraction of smooth muscles in the body and influencing the functioning of many systems. The best ratio of omega-6 to omega-3 is 4:1. An imbalance leads to many diseases.

Under the influence of omega-6 in the body:

• Brain activity improves.
• Immunity is strengthened.
• The amount of cholesterol decreases.
• Toxic substances are eliminated faster.
• Recovering bone and work improves.
• Age-related changes slow down.

Omega 6 harm

An excess of omega-6 is very dangerous for the body. The fact is that this EFA thickens the blood and makes metabolism slower. In addition, in large quantities it provokes the development of cancer, causes arthritis, migraines, asthma, heart disease, and also has a bad effect on blood vessels. In ordinary life, a person does not need large reserves of omega-6.

If in your body high level Omega-6, you will inevitably suffer from obesity or diabetes. It has been scientifically proven that omega-6 in large quantities has a bad effect on the condition nervous system. From this we can conclude that the content of this acid in the body must be reduced.

Where is Omega 6 found?

Omega-6 fatty acids include linoleic acid and gamma-linoleic. They are found in sufficient quantities in vegetable oils such as corn, safflower and sunflower. Gamma-linoleic acid is especially useful. It helps cure multiple sclerosis, arthritis, skin diseases, diabetes and other ailments. But even with this beneficial influence the body does not need to increase the amount of vegetable oils in its diet. It will be enough to improve the quality of the oil used. It is best to use cold, first-pressed oil for food, unrefined if possible.

In addition to unrefined vegetable fats and omega-6 oils are high in sesame seeds, unroasted sunflower seeds, pine nuts and unprocessed pistachios. Contain omega-6 and other plant foods that are usually used by humans as biological active additive. Some of these oils include seed oil, evening primrose oil and borage oil.

Omega-6 is also found in animal products. These include eggs, salted lard, offal and .

Fats - important element nutrition. Almost every person knows about their benefits for the whole body and that unsaturated fatty acid regulate cholesterol levels. Consequently, they are able to reduce blood pressure and serve as a preventive measure various diseases, including oncology.

But not everyone knows where Omega-3, 6 and 9 are found.

Fatty acid

In order to understand what fatty acids are, you need to imagine a fat molecule. It contains carbon atoms in an even number, which are connected along a chain. The chain can be simple or double: this is how saturated and unsaturated acids are distinguished.

The first category mainly includes fats of animal origin, the second - vegetable fats. Doctors agree that unsaturated fats bring much more benefits to the body than animal fats.

Types of acids

TO unsaturated fats relate:

• Omega-3.
• Omega-6.
• Omega-9.

The numeric index is a designation of the location of the first carbon atom with a double bond. That is, Omega-3 has 3 carbon atoms with a double bond at the end of the chain.

Although the three types of fatty acids have health benefits, they are all different. And before you find out where Omega-6 fatty acids are found, you need to consider all 3 types, find out their differences and the effect of each on the human body.

Omega-3

Omega-3 is rightly called the most important source of energy. They take part in many biochemical processes in the body, and a lack of these fatty acids leads to a decrease in cognitive abilities. That is, it becomes more difficult for a person to perceive, remember and analyze information; he feels distracted, forgetful, and quickly gets tired of the simplest intellectual activity.

This is mainly due to the ability of Omega-3 to regulate blood viscosity, reducing it. Thus, blood supply and nutrition of body tissues, including the brain, with oxygen, which is involved in the metabolic process, improves. At any age, low blood viscosity within normal limits facilitates the functioning of the heart and kidneys, and after 50 years it serves as a guarantee of preventing the formation of blood clots and internal hemorrhages.

Types of Omega-3

There are 11 types of Omega-3 acids, but only three are the best known:

• alpha-linolenic;
• eicosapentaenoic acid;
• docosahexaenoic.

We can know them by their corresponding abbreviations: ALA, EPA, DHA.

ALA conversion is the process of converting ALA into EPA and DHA. From total number No more than 10 percent of Omega-3 ALA fatty acids consumed with food are converted into other acids. This indicator varies from person to person, but as a rule, it is higher in women.

How much of the foods described in the last column should you eat to replenish the required amount of Omega-3? Two to three servings oily fish a week will be quite enough. It is noteworthy that at least a quarter of all fat consumed should come from Omega-3.

Omega-9

Before giving a list of products that contain Omega-6, it is necessary to mention this type of unsaturated fatty acids, Omega-9. Recommendations for their amount in the diet can be found extremely rarely. The fact is that Omega-9 deficiency almost never occurs: acids are found in sunflower, olive and rapeseed oil, almonds and avocado fruits.

A lack of Omega-9 increases the risk of developing diabetes, heart and vascular diseases.

Omega-6

Finally, it’s worth talking about where Omega-6 is found and which foods contain the most of these fatty acids. You can find them in vegetable oils:

• corn;
• peanut;
• safflower;
• sesame;
• soy

The human body is not able to produce Omega-6 on its own, so it is important to consume foods that contain Omega-6 in sufficient quantities. These fatty acids support wellness, if they are deficient, a person may experience extreme fatigue, malaise. Doctors prescribe Omega-6 even for depression.

Reducing cholesterol levels with sufficient consumption of unsaturated acids leads to a reduced risk of developing pathologies of the heart and blood vessels. Omega-6 helps fight obesity, PMS symptoms, reduce cravings for alcohol. In addition, it has a beneficial effect on appearance.

This type of unsaturated fatty acids is involved in skin regeneration, and the greater the rate of renewal of the epidermis, the longer a person’s youth remains. The positive effect of Omega-6 on hair condition is also known. That's why a large number of Vitamins and supplements aimed at women always include this type of unsaturated fatty acid.

Harm of Omega-6

If Omega-3 thins the blood, then Omega-6, on the contrary, makes it more viscous. When consumed normal amount acids, a person does not feel any negative effects, but the fact is that many people consume a colossal amount of Omega-6. Previously it was said that at least 25% of all fats consumed should be Omega-3. But in practice, Omega-6 fatty acids in the diet are 20-30 times higher than the amount of Omega-3 in the diet.

This leads to the exact opposite effect: a person may develop pathologies such as:

• endometriosis;
• asthma;
• migraine;
• arthritis;
• oncological tumors;
• pathologies of the heart and blood vessels.

This is why it is extremely important to monitor the amount of Omega-6 fatty acids you consume. But for this you need to know where and in what quantity they are contained.

Origin of Omega-6

If you look at a table indicating where Omega-6 is found most, and compare them with similar tables from thirty years ago, you can see that the concentration of acids in products has increased significantly.

Why did this happen? This is due to technological progress and deterioration in product quality. For example, cattle were previously fed on pastures where the animals ate fresh grass. The meat of such animals had almost no Omega-6 acids, but contained Omega-3 in abundance. Today, meat suppliers use a more economically profitable method of feeding livestock: cheap grain, feed corn. Due to such nutrition, Omega-6 acids accumulate in the animals’ bodies, and meat becomes less healthy.

The situation is no better in the fishing industry. Having searched the list for more Omega-6s, ideally we should not find any fish there at all. Developing in natural conditions in open waters, fish accumulate only Omega-3 fatty acids, and therefore bring exceptional benefits to the body. But today, more and more fish that we see on the shelves are grown in special ponds, so their meat is rich in Omega-6.

Similarly, the concentration of Omega-6 in milk and dairy products, caviar, and eggs increases. The reduced cost of these products almost always guarantees a high content of these acids.

How to reduce Omega-6 in your diet?

Knowing where Omega-6 fatty acids are found, you can reduce their intake to normal levels. For example, meat, fish, dairy products and eggs are best purchased at farmers' markets or specialty stores. The only problem is that the price of such products is much higher than usual, and farm products are not found in every city. But it makes sense to take care of your diet, because it guarantees the lion's share of health and longevity. Or you can reduce your fat intake and get the missing amount of Omega-3 fatty acids from special supplements.

Sometimes people begin to avoid all foods containing Omega-6, that is, they completely abandon meat and fish in favor vegetarian diet. But it is necessary to understand that by reducing the risk of consuming these acids, a person completely deprives himself of animal protein. At complete refusal meat and dairy products reduce the level of total protein in the blood, which causes weakness and drowsiness, and can subsequently lead to swelling. It will be difficult to get rid of them by any means other than normalizing protein levels in the body.

Omega-3 to Omega-6 ratio

In order not to avoid Omega-6, you need to consume these acids in the right combination with Omega-3. Swedish scientists believe that the ratio should be 5:1, Japanese - 4:1, but most scientists agree that a 3:1 ratio in favor of Omega-3 is the most optimal. In order to assess where Omega-6 is located in the required proportion, you need to look at the table.

It is important to take this information into account when choosing a specific product that contains Omega-6, and when compiling a daily diet. It is not at all necessary to completely exclude from the diet foods in which the amount of Omega-6 prevails over Omega-3. But it makes sense to reduce the consumption of the latter by replacing them with other products. For example, sunflower oil can be replaced with flaxseed oil.

Thus, fatty acids are the most important part diet of a person who cares about his health and longevity. Knowing the benefits and harms of fatty acids, their different quantities in products that contain Omega-6, Omega-3 and Omega-9, you can choose the optimal menu for yourself, which will not only provide the right amount of energy, but also protect the body from pathologies of various systems.

Fatty acids are divided into unsaturated and saturated. The first category includes polyunsaturated fats Omega 3 and 6, monounsaturated fats– Omega-9. Only twenty fatty acids are vitally needed for humans, although there are more than 70 of them in the body, and in nature there are even more than two hundred.

Omega-6 and 3 (this combination is called vitamin F) were discovered in the first half of the twentieth century. But the attention of scientists was attracted in the 70s. Doctors were extremely interested in the longevity of the Eskimos.

Scientific experiments have shown that the low incidence of hypertension, atherosclerosis, type 1 and 2 diabetes, coronary heart disease and other ailments is directly due to the inclusion of sea fish rich in Omega-3 in the menu.

So, let's look at what Omega 3, 6, 9 vitamins are good for? Why should they be consumed in capsules, and in which food products are they most abundant?

Omega-3 and benefits for humans

Omega-3s include docosahexaenoic acid, eicosapentaenoic acid and alpha-linolenic acid. Such components provide protection to internal organs and systems, thin the blood, and improve the condition of smooth muscles and joints. The condition of the nails, smoothness depends on them skin, visual perception, ability to bear children.

Omega-3 is a substance that has antioxidant activity and prevents early aging of the body and oncology. It also controls fat metabolism in the body, helps to part with overweight, prevents liver hepatosis.

Acids accelerate the healing of wound surfaces, so they are recommended for use for gastritis, ulcerative lesions stomach, duodenum. They fight inflammatory processes in the body.

Their use is good prevention atherosclerotic changes, osteoporosis, Alzheimer's disease. Omega-3 promotes recovery hormonal levels, helps absorb calcium and phosphorus in the body, improves immune status, treats headaches, dermatological pathologies– psoriasis, eczema, atopic dermatitis.

The acid copes with impaired absorption of glucose, problems with respiratory system, work disorder gastrointestinal tract, chronic fatigue. Highest value Omega-3 is important during pregnancy – it helps the fetus to develop normally and eliminates toxicosis.

Omega-3 Rich Foods:

• Oysters, shrimp, clams and other seafood;
• Fatty fish - tuna, trout, sardines, mackerel;
• Red and black caviar, tofu cheese, soybeans.
• Flaxseed, rapeseed, etc. vegetable oils;
• Walnuts/almonds.

The daily norm for adults varies from 1 to 2 g of acid. Women need 1.5 g, men need 2 g.

The required amount of the component is contained in 80 g of salmon fish, in 130 g canned sardines, 25 ml of rapeseed oil, in a handful of nuts. These dosages are given for healthy person, if there is a history cardiovascular diseases, then they increase.

Excess is harmful, as is deficiency of fats. It leads to a decrease in blood pressure, increased anxiety and irritability, lethargy, weakness, malfunction of the pancreas. Arises high risk bleeding. Contraindications to the use of Omega-3 capsules – hemorrhagic syndrome, open form tuberculosis, renal failure.

Vegetable fats are much richer than Omega-3. For example, if tuna contains about 3% acid, then soybean oil contains 55%, and linseed oil over 70%.

Beneficial properties of Omega-6

What is Omega 6 good for? This fatty acid consists of linoleic, arachidonic and gamma-linoleic acid. Medical experts note that the latter substance has maximum value for the human body.

Gamma-linoleic acid reduces negative symptoms premenstrual syndrome, normalizes the condition of the skin, hair, nail plates. It also helps prevent such diseases - diabetes, multiple sclerosis, arthritis, atherosclerotic changes, dermatological diseases.

Omega-6 activates brain functions, accelerates the removal of toxic components from the body, improves immune status, accelerates metabolic and metabolic processes, has an antidepressant effect.

Food sources:

1. Sunflower seeds, raw.
2. Pumpkin seeds.
3. Pork lard, chicken eggs.
4. Butter.
5. Pine nuts, pistachios.

The recommended intake for an adult is 8-10 g per day. In other words, acids should contain 5-8% of the calorie content of the entire diet. If there is a deficiency of components, you can take the Omega 3-6-9 complex. The instructions for use note that take 1-2 capsules before meals. Frequency – 3 times a day.

Omega 6 harm is observed only when abused - disruption of activity immune system, hypertonic disease, cardiovascular disorders, the development of inflammation and even the appearance of cancer.

Omega-6 deficiency leads to weakness hair follicles– hair loss, neurological pathologies, infertility, abnormal liver function, eczema, growth retardation in childhood.

What are the benefits of Omega-9?

What is Omega 9 good for? Oleic acid reduces the concentration of “dangerous” cholesterol in the body, helps get rid of extra pounds, strengthens barrier functions, blood vessels.

Acid takes an active part in the production of hormones, maintains an optimal balance of these in the body, regulates metabolic and carbohydrate processes that ensure longevity and good health person.

Including foods enriched with Omega-9 vitamin in the menu is good preventive measure blood clot formation, development cancer diseases, diabetes mellitus.

Scientists in America have proven that hemp oil– most valuable source oleic acid, which helps fight oncological diseases. Component Sources:

• Almond and peanut butter;
• Pork/beef fat;
• Pork;
• Nut products;
• Sunflower seeds, pumpkin seeds.

Fats play important role in the life of the body. The simplest fats in structure are fatty acids. They take an active part in the biological regulation of cell function.

Fatty acids are saturated and unsaturated. Omega-3, omega-6 and omega-9 are unsaturated fatty acids, which, depending on their saturation, are divided into two groups:

• monounsaturated fatty acids, the molecules of which have one double bond between adjacent carbon atoms;
• polyunsaturated fatty acids containing more than one double bond.

Omega-9 is a monounsaturated fatty acid, while omega-3 and omega-6 are polyunsaturated fatty acids (PUFA).

The main representatives of unsaturated fatty acids are:

• essential alpha-linolenic and conditionally essential eicosapentaenoic and docosahexaenoic acids of the omega-3 class (eicosapentaenoic and docosahexaenoic acids can be synthesized in the body from alpha-linolenic acid);
• essential linoleic and conditionally essential gamma-linolenic and arachidonic acids of the omega-6 class (gamma-linolenic and arachidonic acids can be synthesized in the human body from linoleic acid);
• oleic omega-9 acid.

Omega-9 fatty acids, unlike omega-3 and omega-6 polyunsaturated fatty acids, are not essential and can be synthesized in the human body. Omega-3 and omega-6 fatty acids, being essential, must be supplied to the body with food and, very importantly, in a certain ratio, since their imbalance is usually caused by a lack of omega-3 acids and an excess of omega-6 acids, may adversely affect human health. This question is the reason for the growing interest in omega-3 PUFAs, about which you can read more.

Omega-3 to Omega-6 Ratio

It has been established that in food products consumed modern man, omega-6 and omega-9 fatty acids predominate, while omega-3 acids are in short supply. According to experts, the average ratio of omega-3 to omega-6 in the diet of most Europeans is 1:15, and in the USA and Russia it is 1:25. The recommended ratio for maintaining normal health is 1:4 – 1:5, and ideally 1:3.

It is believed that in the Paleolithic era, when people ate wild greens, meat of wild animals, wild fish and did not consume grains or vegetable oils, he was not deficient in omega-3 fatty acids. It is assumed that the ratio of omega-3 to omega-6 PUFAs in the human diet at that time was almost equal. During the Neolithic era, with the transition to agriculture and cattle breeding, the ratio of omega-3 and omega-6 fatty acids began to diverge.

This is explained as follows. First, omega-3 fatty acids are found in dark green vegetables and seaweed. Accordingly, the meat and milk of animals fed on pasture grass and hay, and sea fish also contain omega-3 acids.

And in the meat and milk of animals that are fed grain and mixed feed rich in omega-6 fatty acids, omega-6 acids, of course, predominate. A similar situation arises with poultry (meaning both poultry meat and eggs) and with artificially farmed fish. Secondly, in diet modern people vegetable oils are widely used high content omega-6 fatty acids (sunflower, corn, cottonseed, soybean, safflower, etc.).

Benefits of Omega-3 and Omega-6

Acids of the omega-3 and omega-6 classes are similar in many ways, because they are combined into one group - the group of polyunsaturated fatty acids, but there are significant differences between them.

Of the PUFAs, the most important for human health are eicosapentaenoic, docosahexaenoic and arachidonic acids. The importance of these acids is explained by two circumstances. Firstly, these acids are part of cell membranes, and approximately three-quarters of the membranes are omega-6, and one-fourth are omega-3 fatty acids. The ratio of PUFAs depends on physiological properties cell membranes.

Secondly, eicosanoids (prostaglandins, prostacyclins, thromboxanes and leukotrienes) - micromolecular regulators of cellular and tissue functions - are synthesized from these PUFAs.

These are biologically active substances are able to influence the tone of blood vessels, lipid parameters of the blood and its coagulability, the degree of inflammatory and allergic processes, the severity pain syndrome, the speed of nerve transmission, the level of activity of immune system cells, body temperature and much more. Biological action eicosanoids are extremely diverse due to their great diversity and specific features.

Often their properties are polar. For example, some of them are mediators of the inflammatory process or induce thrombus formation, while others, on the contrary, have anti-inflammatory properties or inhibit platelet aggregation. The body needs the coordinated work of eicosanoids; disruption of their biosynthesis can cause severe pathological conditions, first of all this concerns of cardio-vascular system.

And now the most important thing.
Eicosanoids formed from omega-3 fatty acids are directly opposite in their action to eicosanoids synthesized from omega-6 acids. Metabolites of omega-6 acids trigger inflammatory and allergic reactions, increase blood clotting, promote the formation of blood clots and atherosclerotic plaques, narrow the lumen of blood vessels and bronchi.

Metabolites of omega-3 acids, on the contrary, reduce inflammation and allergic manifestations, prevent thrombus formation and the development of atherosclerosis, prevent disorders heart rate, dilate blood vessels and bronchi.

In general, we can say that omega-3 PUFAs have anti-inflammatory properties, and omega-6 have pro-inflammatory properties.

The table provides examples of the antagonistic properties of omega-3 and omega-6 fatty acids.

Thus, a deficiency of omega-3 fatty acids in the body with an excess of omega-6 acids increases the risk of developing such pathological conditions as:

• diseases of the cardiovascular system ( ischemic disease heart disease, heart attack, hypertension, stroke, arrhythmia, etc.);
• chronic inflammatory processes;
• systemic diseases;
• diabetes;
• oncological diseases;
• depressive states, etc.

But in no case should you completely abandon omega-6 PUFAs. After all, it is on the principle of opposite action that the processes of homeostasis regulation are based. A deficiency of omega-6 fatty acids in the body can lead to impaired cell growth, increased risk of bleeding, hypotension, weak muscle tone, the emergence of inadequate immune reactions. The most important thing is to maintain a balance between omega-3 and omega-6 acids. And since the source of PUFAs are food products, it is necessary to monitor their correct ratio in the diet.

Omega-3 and omega-6 in foods

To maintain the correct ratio of omega-3 to omega-6 fatty acids in the diet, it is important to both increase the amount of omega-3 PUFAs and reduce omega-6 acids. The main sources of omega-3 fatty acids are sea fish and seafood, some vegetable oils, nuts and seeds.

Moreover, when choosing products, one must take into account the fact that alpha-linolenic acid is omega-3 plant origin– according to their own healing properties much inferior to eicosapentaenoic and docosahexaenoic acids, contained mainly in sea ​​fish and seafood (read more about this in). As for omega-6 PUFAs, the choice of products containing them is richer and includes many types of vegetable oils, as well as nuts and seeds, meat, offal, animal and dairy fats, and cereals.

The tables below provide average data for fresh produce. During the process of freezing and cooking, the amount of polyunsaturated fatty acids in the composition of products decreases somewhat.

Table 2: Omega-3 and Omega-6 in Fish

Table 3: Omega-3 and Omega-6 in Oils

Table 4: Omega-3 and Omega-6 in Nuts and Seeds

Table 5: Omega-3 and Omega-6 in Meat and Animal Fats

Table 6: Omega-3 and Omega-6 in Legumes and Grains

Omega-3 and omega-6 in vegetables and fruits

First of all, it is worth highlighting those plants that contain more omega-3 fatty acids than omega-6, namely:

• mint (omega-3 to omega-6 – 6.3:1)
• spinach (5.4:1)
• thyme (5.3:1)
• basil (4.3:1)
• cauliflower (3,6:1)
• broccoli (3.4:1)
• mango (2.7:1)
• marjoram (2.7:1)
• large leaf lettuce (2.4:1)
• Brussels sprouts (2.2:1)
• watercress (1.9:1)
• white cabbage (1.6:1)
• melon (1.3:1)
• arugula (1.25:1)

A good ratio between omega-3 and omega-6 (1:1-2) in cherries, pineapple, strawberries, blueberries, currants, raspberries, cranberries, bananas; good (1:3-4) – in orange, grapes, apple.

Omega-3-6-9 complexes

Nutritionists and doctors are sounding the alarm about the violation of the correct ratio of omega-3 and omega-6 PUFAs and, as a result, an increase in the risk of a number of diseases that were already mentioned earlier. Here it is appropriate to say a few words about Omega-3-6-9 combined supplements. Although they usually contain optimal ratio omega-3, omega-6 and omega-9 fatty acids, I honestly don’t see any benefit from taking them for the vast majority of people.

The essence of the question is that we receive omega-6 fatty acids in excess from food, and in order to correct errors in nutrition and balance the balance between omega-3 and omega-6, we rather need an additional intake, rather than their combined combination, even in a very correct ratio.

As for omega-9 fatty acids, unlike omega-3 and omega-6 PUFAs, they are not essential and, if there is insufficient supply from the outside, they can be synthesized in our body, that is, their body does not experience an acute deficiency. By the way, I would like to note that an excellent source of omega-9 fatty acids is olive oil, rich in oleic acid. Enrich your diet with high quality olive oil first cold pressed ( Extra Virgin) and you will never be deficient in omega-9 fatty acids.

Eat right and be healthy!

Greetings, my dear readers. Recently in one of the TV shows about healthy eating I heard an interesting thought. The bottom line is that if a person cannot lose weight, it means that his body does not have enough fat. At first I was skeptical about this. But then I realized that this makes sense. After all, there are different types of fats. Information about Omega 6 fatty acids helped me change my mind - where they are found and what they are, I will tell you today.

What comes to your mind when you hear the name Omega-6? When I first heard such a name, I thought it was someone’s call sign :) When my husband found out, he joked with me for a long time. Yes, life without such funny situations would be boring and gray. But let's get back to our healthy fats.

Let me start with the fact that fat is an important nutritional component. It's a kind of fuel for human body. It must enter the body from the outside along with carbohydrates and proteins. Do you think I misspoke? Nothing like this! Typically, most people associate the word “fat” with an obese body and unsightly drooping sides. But body fat in the body and fat (a food component) are completely different concepts.

So, fats that come from food consist of glycerol and fatty acids. Glycerin is an alcohol. But it smells and tastes nothing like ethanol. The only thing that glycerin has in common with ethanol is that it belongs to the “-OH” group.

In turn, fatty acids are represented by two groups:

Saturated . It is difficult for our body to digest such fats because they are practically not broken down. That is, after entering the body they lie as “dead weight”. What’s even worse is that these components clog blood vessels and provoke the development of all kinds of diseases. Now focus on saturated fat I won't. We are more interested in the second group of components.

Unsaturated (UFA) . These fatty acids are characterized by an unstable molecular compound, so they are efficiently broken down in the body. There are mono- and polyunsaturated acids. TO last group include Omega-3 and Omega-6. Typically, when talking about Omega-3, we mean alpha-linolenic acid, and Omega-6 means linoleic acid.

“What are they for?” - you ask. Unsaturated acids simply priceless. They have a huge impact on work individual organs and systems:

• EFAs increase the amount of “good” cholesterol and at the same time remove its “bad brother” from the body. In addition, they dissolve all cholesterol deposits present on the vessels. Improves blood composition and heart muscle function;
• Have a hepatoprotective effect;
• Improves the functioning of the brain and nervous system;
• Prevents the development of serious diseases;
• Strengthen immunity;
• Helps improve hormone secretion, etc.

I can talk about the importance of all ELCs for a long time. But I would like to focus more attention on one of the groups - Omega-6.

Omega-6: beneficial aspects

As I already said, one of the components of Omega-6 is linoleic fatty acid. In addition, it contains arachidonic, calendic, gamma-linolenic, y-linolenic and docosahexaenoic acids. Such names that you will “break your tongue”. But you don’t need to memorize them: we don’t study molecular biology 😉

The main benefits of Omega-6 for our body:

• activate the brain;
• accelerate the removal of toxins and other harmful substances from the body;
• improve the condition of skin, nails, hair and bone tissue;
• strengthen the immune system;
• have an antidepressant effect.

Daily requirement

The need for Omega-6 varies from person to person. According to nutritionists, daily norm can vary from 4.5 g to 8 g. And this is quite fair, because we are all so different.

Moreover, this need may increase in the following circumstances:

• in the cold season, when the body has to expend more energy on heating;
• for chronic and acute diseases(disturbances in the gastrointestinal tract);
• when the body does not have enough vitamin A or another fat-soluble element;
• during pregnancy.

A decrease in the need for Omega-6 occurs in warm time of the year. In addition, people suffering from low blood pressure, need less fatty acids.

At the same time, an excess or deficiency of EFAs can cause serious harm to the body.

Excess and deficiency of Omega-6

Regarding this “magic” substance, nutritionists are of the opinion that excess and deficiency are dangerous. Judge for yourself. If the body does not receive enough Omega-6, this results in the following problems:

• joint diseases;
• weakening of defenses (and hence frequent viral diseases);
• hormonal disorders;
• blood viscosity increases (as a result, heart attacks, strokes and other troubles occur), etc.

Do you want to look young and beautiful? Then you need to consume enough Omega-6, because the lack of this “magic” remedy leads to sagging skin

What are the consequences of excess EFAs? In internal organs Inflammatory processes may begin. Everything is very serious: in practice, there have even been cases of cancer development. Another sign of excess Omega-6 is frequent depression. Such symptoms are alarm signal: It's time to change something.

Sources of Omega-6

Omega-6 EFAs cannot be synthesized by the body. You and I get them from the outside, that is, with food.

I will be happy to tell you what foods are rich in Omega-6.

Here are the top 10 foods rich in these fatty acids:

1. Seeds and nuts . The record holder for fatty acid content is Walnut. 30 g of this product contains 11428 mg of EFA. From seeds, flax seed can be isolated: 30 g contains 1818 mg of the miracle substance. But I don’t advise you to overuse nuts and seeds. Such foods are considered difficult to digest foods. In addition, they are very high in calories.
2. Vegetable oils . In 1 tbsp. corn oil contains 7724 mg Omega-6. In the same quantity sesame oil– 5576 mg of fatty acids, linseed oil– 1715 mg. But there is one “but”. Vegetable oil is not the nuts or seeds from which it is obtained. It is devoid of most useful components. Therefore, it is better to use cold-pressed vegetable oils as dressings or sprinkle the dish before serving.
3. Oats and chickpeas . On average, 100 g of each such product contains about 2500 mg of fatty acids.
4. Avocado . The fruits of this plant are record holders for the content of fatty acids among fruits and berries. Per 100 g of avocado there are 1689 mg of Omega-6.

1. Buckwheat and rye . About 950 mg of EFAs are found in 100 g of each of these products.
2. Fish . 100 g of trout contains 380 mg of EFAs, and the same amount of salmon contains 172 mg.
3. Raspberries . This fragrant berry not only tasty, but also healthy. 100 g of treat contains 250 mg of EFAs.
4. White cabbage and cauliflower . In 100 g white cabbage contains 138 mg Omega-6. But the same amount of cauliflower contains only 29 mg of fatty acids. But I’ll tell you a secret: cauliflower is still more valuable. The thing is that she has unique ratio EFA Omega-3 and Omega-6.
5. Pumpkin . This orange miracle rich in EFAs and other valuable substances. 100 g of pumpkin contains 33 mg of Omega-6.
6. Dandelion leaves, lettuce, spinach and other greens . Compared to nuts and oils, there are very few EFAs present. But in fresh plants contains exactly as many valuable components as we need for life. Here is the optimal ratio of all elements. So, load up on your greens and you'll be fine. In addition, greens are considered to be