The content of polyunsaturated fatty acids in food. Why do humans need polyunsaturated fatty acids?

First of all, we will warn you that fats can be not so much harmful, but also useful - moreover: vital for health.

Polyunsaturated fatty acid also called vitamin F, which was discovered in the late 20s. 20th century George and Mildred Burr. This discovery did not attract the attention of specialists, however, in last years appeared a large number of reports on the importance of polyunsaturated fats for human health. It is important that PUFAs cannot be synthesized by the body and therefore must be mandatory. integral part our food. Vitamin F is essential for the proper growth and functioning of the human body.

The families of omega-3 and omega-6 PUFAs attract the greatest interest of researchers.

As evidenced by the historical analysis of human nutrition in the past, the content of omega-3 and omega-6 fats in the diet of people of the past was balanced. This was achieved by taking a large number of leafy vegetables in the diet, containing a small amount of omega-3 fats. The meat of animals in the past also contained an equilibrium amount of PUFAs, since the same leafy plants were the main food for animals. Modern farm-raised animal meat contains high amounts of omega-6 fats and negligible amounts of omega-3 fats. Cultured vegetables and fruits also contain lower amounts of omega-3 fats than wild plants, the reception of which modern man significantly limits or does not use at all in your diet.

It has been established that in the last 100-150 years, the amount of omega-6 in human nutrition has also increased significantly due to the large consumption of vegetable oils such as sunflower, corn, cottonseed, and soybean oils. The population prefers these oils, taking into account the recommendations of experts to replace saturated fats with vegetable oils to lower blood cholesterol levels. At the same time, consumption of fish and seafood rich in omega-3 fats has dropped significantly.

Fats are classified into saturated, monounsaturated and polyunsaturated fats.

Saturated fat are butter, coconut, palm oils, cocoa butter.

Monone saturated fat are: olive, rapeseed, peanut oils.

The most significant group polyunsaturated oils: corn, rapeseed, cottonseed, safflower, sunflower, soybean oils, fish oil, walnut oil, sesame, cucumber oil, mustard seed oil.

Polyunsaturated fatty acids- the basis of any natural vegetable oil. They must be supplied with food - the body cannot synthesize them on its own, but it turns them into the compounds it needs, for example, into hormone-like substances - prostaglandins. The lack of polyunsaturated acids automatically entails a lack of prostaglandins, and then leads to hormone formation disorders. That is why vegetable oils (linseed, hemp, sunflower, corn, cottonseed, soybean, etc.) are so necessary in nutrition.

Linoleic acid is an important fatty acid, the only one that can be converted into other acids and protect the body from their deficiency. Only linoleic acid is the basis for the synthesis of arachidonic acid, which guarantees the correct fat metabolism and the correct synthesis of prostaglandins.

Remember!

Linoleic acid deficiency is especially dangerous for children infancy: it leads to a slowdown in development, skin lesions, serious disorders digestion. Therefore, modern milk mixtures necessarily contain vegetable oils.

In an adult, the need for linoleic acid is somewhat less. But its deficiency is also dangerous, it leads to damage cell membranes, which, as it were, guard the entrance to the cell: let in everything useful, cut off the harmful, release biological waste from the cell. Violations in the work of this nutrient-cleansing system are fraught with a violation of the body's immunity, including antitumor immunity, as well as accelerated aging.

As already noted, vegetable fats contain vitamins F and E. Natural vitamin E, which is contained in vegetable oil, is not a homogeneous substance, but a whole bunch of compounds - tocopherols. Create an artificial analogue of this complex vitamin failed so far, and pharmaceutical preparation Vitamin E contains only one of the components natural vitamin E. So vegetable oil is the main source of high-grade vitamin E. Other products in which it is in smaller quantities (liver, eggs, some cereals, milk, fish, fish roe, nuts, etc.), in the process of freezing, storage and culinary processing lose it. Refined oil contains less vitamin E than unrefined oil. In addition, vitamin E is destroyed by heat and light.

Vitamin E is considered the vitamin of youth. It is important to note that vitamin E is the coordinator of the work of all biologically active factors in the body. Without him polyunsaturated acids would not only be useless, but even harmful: they would be transformed into highly aggressive peroxides that damage cell membranes and cause a decrease in resistance to adverse factors, including pathogenic microbes and viruses. Vitamin E as the strongest antioxidant - an antioxidant prevents cell overoxidation, and hence the aging process.

Vegetable oil also contains phosphatides, phytosterols, pigments and other substances that ensure its stability during storage, give it a special taste, aroma and color. Phosphatides also have a very beneficial effect on the condition of the liver, and on the liver cells: they serve as a cleansing system of the body. Regulate metabolism and produce bile. The lack of phosphatides in the body contributes to the development of atherosclerosis to no lesser extent than vitamin E deficiency. Phosphatides can form a precipitate in the oil, which in no way is a sign of its reduced quality. Phytosterols vegetable oils positively affect the strength of erythrocytes, prevent the development of anemia.

It has now been undeniably proven that a lack of vegetable oils in the diet is one of the the most important reasons disorders of cholesterol metabolism and the development of atherosclerosis. Violations fat metabolism, which are destined to become the basis of future disorders, begin in youth, develop gradually over decades and suddenly strike - a heart attack or a stroke - in the phase of full health. And in a timely manner, only two tablespoons of vegetable oil could protect the body, but every day.

Let's look at some data on omega-3 and omega-6 PUFAs.

The parent acid of the omega-3 PUFA family is alpha-linolenic acid (ALA), and the parent acid of the omega-6 PUFA family is linoleic acid (LA).

By enzymatic conversion, linoleic acid is converted into prostaglandins of the first series, and then the second series of prostaglandins. APC is converted into the third series of prostaglandins by conversion. These fatty acids are important structural components phospholipid membranes of the tissues of the whole body, and there are especially many of them in the tissues of the brain and nervous system. Docosahexagenic acid (DHA) is found in large quantities in the retina, brain, spermatozoa (up to 36.4% of all fatty acids). It is known that with a long-term lack of LA and ALA in the diet, the amount of PUFA in the brain and nervous system may decrease.

Derivatives from omega fats have a significant impact on the human body. Eicosanoids (prostaglandins, prostacyclins, thromboxanes, leukotrienes) are synthesized from PUFAs - tissue hormones. They do not circulate in the blood like normal hormones, but are created in cells and regulate numerous cellular and tissue functions, including platelet concentration, inflammatory responses and leukocyte function, vasoconstriction and dilation, blood pressure, contractions of the bronchial muscles and contraction of the uterus.

Prostaglandins are divided into three series: 1, 2 and 3. Prostaglandins of the 1st and 2nd series are synthesized from omega-6 acids, and prostaglandins of the 3rd series from omega-3 acids.

To maintain optimal human health, a balance of omega-3 and omega-6 fats in the body is necessary. It has been studied, for example, that a significant predominance of omega-3 fats in the diet of Norwegian Eskimos leads to a tendency to various bleeding. With insufficient intake of omega-6 fats in human nutrition, dry skin, its thickening and peeling, and growth failure occur. There may also be skin rashes similar to eczema, hair loss, degeneration of the liver, kidneys, frequent infections, poor healing wounds, infertility.

A lack of omega-3 fats has less noticeable clinical symptoms: deviations in the development of the nervous system, visual impairment and peripheral neuropathy.

Remember! Majority Diet modern people contains large amounts of omega-6 fats and too small amounts of omega-3 PUFAs.

An excess of arachidonic acid (from the omega-6 PUFA family) in the tissues leads to increased development inflammatory processes and increases the susceptibility to certain diseases: coronary insufficiency, stroke, developmental disorders of the retina and brain, autoimmune diseases, Crohn's disease, breast, colon and prostate cancer, increased blood pressure, development rheumatoid arthritis, diabetes Type 2, kidney disease, eczema, depression, schizophrenia.

Currently, long-chain PUFAs are added to infant formulas. These compounds are considered to be importance for brain development in children and cognitive functions in older age. Also, the retina of the eye develops better, the IQ is higher in children fed breast milk mother. It is very likely that these differences are due to the difference in the amount of infancy long-chain PUFAs, although other factors not yet known to science may be important.

In modern blends for baby food began to add soybean oil (the ratio of PC and ALA 7:1), which significantly improved the content of omega-3 acids in them. Previously, mixtures were made only with corn and coconut oils rich in omega-6s and low in omega-3s.

There are two critical times in a child's development when he needs omega fats - during fetal development and after birth, until the biochemical development of the retina and brain is completed. If during pregnancy a woman does not consume enough omega-3 fats with food, her body removes them from its own reserves. This is especially necessary in the last trimester of pregnancy, when the fetal brain is developing intensively. There was a decrease in the concentration of omega-fats in the mother's blood after childbirth, which also requires nutritional correction of metabolism.

If a child is full-term, he is born with a supply of PUFAs in body fat. In the first half of life in breastfed children, the amount of omega fats continues to increase at a rate of 10 mg per day. At artificial feeding the brain stores half as much omega fats.

The main sources of omega-3 fats are fish and vegetable oils.. Other sources are nuts, egg yolk, some fruits, poultry, meat.

The most ALA-rich are rapeseed and soybean oils, as well as linseed oil. Unfortunately, these oils are not widely used in nutrition.

Fatty fish (mackerel, herring, salmon) are rich in omega-3 fats.

Omega-3 PUFAs are found in marine products in the following quantities (per 100 g of product): mackerel - 1.8-5.3 g; herring - 1.2-3.1; salmon 1.0-1.4; tuna - 0.5-1.6; trout - 0.5-1.6; halibut - 0.4-0.9; shrimp - 0.2-0.5; cod - 0.2-0.3.

Canada recommends 1.2-1.6g/day of omega-3 fats, higher than the UK's 0.2g/day. The World Health Organization recommends a ratio of omega-6 fats to omega-3 fats as 5-10:1. In Sweden a ratio of 5:1 is recommended, while in Japan a ratio of 2:1 is recommended.

Remember! In no case should you eat already oxidized rancid fats!

The best sources vitamin E are: unrefined vegetable oils, oils from seeds and nuts, cereals. The best sources of vitamin E are unrefined vegetable oils: safflower, sunflower, cottonseed, soybean, corn, peanut, sea buckthorn, wheat germ and oil, bean and grain sprouts, soybeans, nuts, seeds, peanut butter, brown rice, oatmeal, dark green leafy vegetables, green pea, spinach, asparagus.

Animal sources of vitamin E - butter, egg yolk, milk fat, liver - contain less vitamin E.

Everyone talks about products with high and low content fats, about "bad" and "good" fats. This can be confusing for anyone. While most people have heard of saturated and unsaturated fats and know that some are healthy and others are not, few understand what this really means.

Unsaturated fatty acids are often described as "good" fats. They help reduce the likelihood cardiovascular diseases, reduce the amount of cholesterol in the blood and have a host of other health benefits. When a person partially replaces them with saturated fatty acids in the diet, this has a positive effect on the state of the whole organism.

Monounsaturated and polyunsaturated fats

"Good" or unsaturated fats are usually found in vegetables, nuts, fish, and seeds. Unlike saturated fatty acids, they remain liquid at room temperature. They are divided into and polyunsaturated. Although their structure is more complex than that of saturated fatty acids, they are much easier for the human body to absorb.

Monounsaturated fats and their impact on health

This type of fat is found in various food products and oils: in olive, peanut, rapeseed, safflower and sunflower. Numerous studies have shown that a diet rich in monounsaturated fatty acids reduces the likelihood of developing diseases. of cardio-vascular system. In addition, it can help normalize blood insulin levels and improve the health of patients with type 2 diabetes. Also, monounsaturated fats reduce the amount of harmful low-density lipoprotein (LDL) without affecting protective lipoproteins. high density(HDL).

However, this is not all the benefits. of this type unsaturated fats for health. And this is proved by a number of studies conducted by scientists around the world. So, unsaturated fatty acids contribute to:

1. Reducing the risk of developing breast cancer. Swiss scientists have proven that in women whose diet includes more monounsaturated fats (as opposed to polyunsaturated), the risk of developing breast cancer is significantly reduced.
2. Slimming. Numerous studies have shown that when switching from a diet rich in trans fats and saturated fats to a diet, rich in products containing unsaturated fats, people experience weight loss.
3. Improvement in patients suffering from rheumatoid arthritis. This diet helps to alleviate the symptoms of this disease.
4. Reduce belly fat. According to a study published by the American Diabetes Association, a diet rich in mono unsaturated fats, can reduce the amount of adipose tissue in the abdomen more than many other types of diets.

Polyunsaturated fats and their impact on health

A number of polyunsaturated fatty acids are indispensable, that is, they are not synthesized by the human body and must be supplied from the outside with food. Such unsaturated fats contribute to the normal functioning of the whole organism, the construction of cell membranes, proper development nerves, eyes. They are essential for blood clotting, muscle function and performance. Eating them instead of saturated fatty acids and carbohydrates also reduces bad cholesterol and blood triglycerides.

Polyunsaturated fats have 2 or more carbon bonds. There are two main types of these fatty acids: omega-3 and omega-6.

Omega-3 fatty acids are found in the following foods:

• fatty fish (salmon, mackerel, sardines);
• flax seeds;
• walnuts;
• rapeseed oil;
• unhydrogenated soybean oil;
• flax seeds;
• soybeans and oil;
• tofu;
• walnuts;
• shrimp;
• beans;
• cauliflower.

Omega-3 fatty acids can help prevent and even cure diseases such as heart disease and stroke. In addition to lowering blood pressure, high-density lipoproteins, and lowering triglycerides, polyunsaturated fats improve blood viscosity and heart rate.

Some research suggests that omega-3 fatty acids may help reduce the need for corticosteroid preparations in patients suffering from rheumatoid arthritis. There is also an assumption that they help reduce the risk of developing dementia - acquired dementia. In addition, they must be consumed during pregnancy and lactation in order to ensure normal growth, development and formation of the cognitive function of the child.

Omega-6 fatty acids promote heart health when consumed in place of saturated and trans fats and can be used to prevent cardiovascular disease. They are found in:

• avocado;
• pap, hemp, linen, cotton and corn oil;
• pecans;
• spirulina;
• whole grain bread;
• eggs;
• poultry.

Unsaturated fats - food list

Although there are many supplements containing these substances, obtaining polyunsaturated and monounsaturated fatty acids from food is considered to be more beneficial for the body. About 25-35% of your daily calorie intake should come from fat. In addition, this substance helps to absorb vitamins A, D, E, K.

One of the most accessible and useful products, which include unsaturated fats, are:

• Olive oil. Just 1 tablespoon of butter contains about 12 grams of "good" fats. In addition, it provides the body with omega-3 and omega-6 fatty acids necessary for heart health.
• Salmon. It is very beneficial for cardiovascular health and is also an excellent source of protein.
• Avocado. IN this product contains a large amount of unsaturated fatty acids and a minimum of saturated ones, as well as such nutritional components as:

Vitamin K (26% of the daily requirement);

Folic acid (20% of the daily requirement);

Vitamin C (17% d.s.);

Potassium (14% d.s.);

Vitamin E (10% d.s.);

Vitamin B5 (14% d.s.);

Vitamin B 6 (13% of d.s.).

• Almond. Being an excellent source of monounsaturated and polyunsaturated fatty acids, it also provides the human body with vitamin E, which is essential for health. skin, hair and nails.

The following table provides a list of foods with unsaturated fats and an estimate of their fat content.

Tips for replacing saturated fats with unsaturated fats:

1. Use oils like olive, canola, peanut, and sesame instead of coconut and palm.
2. Consume products with high content unsaturated fats ( fatty varieties fish) instead of meat, which contains more saturated fats.
3. Replace butter, lard, and vegetable shortening with liquid oils.
4. Be sure to eat nuts and add olive oil in salads instead of using products that contain bad fats (for example, dressings like mayonnaise)

Remember that when you include foods from the list with unsaturated fats in your diet, you must stop eating the same amount of foods high in saturated fats, that is, replace them. Otherwise, you can easily gain weight and increase the level of lipids in the body.

Based on materials

• http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
• http://bodyecology.com/articles/6_benefits_monosaturated_fats.php
• https://www.sciencedaily.com/releases/2006/09/060925085050.htm
• https://www.dietaryfiberfood.com/fats/unsaturated-fat-list.php
• http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=46
• http://examples.yourdictionary.com/examples-of-unsaturated-fats.html

I am glad to welcome dear readers of my blog! Today my news is not very good. The skin became very dry, even irritation and peeling appeared. As it turned out, I need polyunsaturated fatty acids, where do you know? Let's figure it out together: what is their role in the body, as well as the benefits and harms.

Vitamins, fats, proteins, carbohydrates and trace elements are necessary for our body. Many of the substances we need are found in food. Polyunsaturated fatty acids (PUFAs) are no exception. The name comes from the structure of the molecule. If an acid molecule has double bonds between carbon atoms, it is polyunsaturated. Please do not confuse PUFAs with polyunsaturated fats. The second - fatty acids paired with glycerol, they are also called triglycerides. They are the source of cholesterol and excess weight.

Often in the composition of dietary supplements and vitamins, you can see alpha-linolenic acid. Docosahexaenoic and ecosapentaenoic fatty acids can be seen in such formulations. This is an omega-3 PUFA.

As part of the preparations, you can also see linoleic, arachidonic or gamma-linolenic acids. They belong to omega-6. These elements cannot be synthesized in our body. That is why they are so valuable. They can get to us either with food or with drugs.

The foods you eat must contain PUFAs. If they are not there, deficiency symptoms will appear over time. the right substances. I think you have heard of vitamin F. It is found in many vitamin complexes. So here is the F vitamin contains omega-3 and omega-6 acids. If you take vitamins, be sure to pay attention to its presence.

What is the value of these substances:

• normalize blood pressure;
• lower cholesterol;
• effective in treatment acne, various skin diseases;
• promote weight loss by burning saturated fats;
• participate in the structure of cell membranes;
• prevent thrombosis;
• neutralize any inflammation in the body;
• have a positive effect on the reproductive system.

Omega-6 and omega-3 are best taken not separately, but together. For example, Eskimos consume these fats in equal proportions. Proof of this is the low mortality rate from diseases of the heart and blood vessels.

Most scientists agreed that the optimal proportions of these fats are 5:1 (always less omega-3)

If a person is sick, then 2:1. But since everything is quite individual, the attending physician may advise another ratio just for you.

Foods rich in omega-3 and omega-6 fats

Omega-3 family acids, biological role they are very large, are involved in the construction of biological membranes of cells. Membranes serve to transmit signals between neurons. They affect the state of the retina, blood vessels and heart, brain function.

Flaxseed oil contains about 58% omega-3, soybean oil - 7%. This element is also found in tuna - 1.5g / 100g, mackerel - 2.6g / 100g. It is also present in the yolk, although it is not much - 0.05g / 100g.

Lots of omega-6s in vegetable oils. Most of all in sunflower oil - 65%, corn - 59%. As well as soybean oil - 50%. In linen only 14%, and in olive - 8%. In tuna and mackerel, 1g/100g of product. In the yolk - 0.1g / 100g. These fats warn multiple sclerosis important in the treatment of the disease. Relieve arthritis, regulate blood sugar. shown to people with skin diseases, liver diseases, etc.

These PUFAs are also found in tofu, soybeans, wheat germ, and green beans. In fruits such as apple, banana, strawberry. They contain walnuts, sesame, pumpkin seeds.

Omega-6 - benefit and harm

How to understand that you do not have enough PUFAs or vice versa in excess? Diseases of an inflammatory nature may indicate an excess of polyunsaturated fats. recurring depressions, thick blood also indicate this. If an excess of these fatty acids is found, try to exclude from the diet: walnuts, vegetable oils, pumpkin seeds, sesame seeds.

It doesn't hurt to consult a doctor. After all, it may be that the above symptoms are not associated with omega-6. With a shortage of this substance, as well as with its excess, thick blood is observed. And also, high cholesterol. With an excess and with a lack of acids of this type, there may be similar symptoms. The lack of these polyunsaturated fats may indicate:

• loose skin;
• obesity;
• weak immunity;
• infertility in women;
• hormonal disorders;
• joint diseases and problems with intervertebral discs.

It is difficult to overestimate the benefits of fats of this type. Thanks to them, the elimination of toxins in our body is accelerated. The work of the heart and the condition of blood vessels improves. Reduced risk mental illness. Increases brain activity. Improves hair and nail growth appearance. An adult needs to consume at least 4.5-8 g of this PUFA per day.

What threatens the lack or excess of omega-3

Flaw healthy fats omega-3 is manifested in brittle nails, different kind rashes and peeling of the skin (for example, dandruff). The pressure increases and problems with the joints appear.

If there is too much of this PUFA in the body, then frequent diarrhea, digestive problems. Also, hypotension and bleeding may be associated with its overabundance.

You should consume at least 1-2.5 g of this type of fat per day.

Omega-3s are of great value to our body because:

• Strengthen blood vessels and improve heart function;
• Normalize blood sugar levels;
• Restore the nervous system;
• Improve the functioning of the thyroid gland;
• Take part in the construction of cell membranes;
• Block inflammatory processes.

If you are deficient in these fats, try to consume the listed foods daily.

Polyunsaturated fatty acids - essential element to maintain the normal physiological processes of the body, it is irreplaceable factors nutrition.
After all, they say that a person is what he eats, so an unbalanced composition of the diet can lead to numerous disorders at the cellular and tissue level.

What is PUFA?

Omega-6 is found in:

butter, as well as lard, "rehabilitated", in small quantities are necessary and useful, they contain substances that are absent in other products.
But at the same time, do not forget that the required amount of PUFAs can be obtained from ordinary and affordable, while not too high-calorie foods.

Very important reminder

As already mentioned, the presence of unsaturated bonds in the PUFA molecule makes it very active, prone to oxidation. Heating, access of light and air to products containing fatty acids, quickly turns them not only useless, but also dangerous. Appears bad smell, rancid taste, color changes.

Therefore, unrefined oil should not be used for frying, and such products should be stored in a dark dish, in a cool place, tightly closed, which will allow polyunsaturated fatty acids to remain unchanged.

For this reason, PUFA preparations are produced in the form of capsules that exclude air access and are sold in light-tight packages.

About drugs

Take polyunsaturated fatty acids in the form of supplements should be used with caution, taking into account existing diseases and nutritional preferences. If enough healthy fats can be obtained from food, why spend money on drugs?

In conditions of various restrictive diets and in some diseases, the use of PUFAs in the form of drugs can be vital. These substances are not drugs, but without them it is impossible normal functioning organism, the synthesis of hormones, antibodies and other substances.

For men over 40 years of age, before taking omega-3 supplements, it would be good to have an analysis showing its content in the blood. Also, they should be wary of products containing soy - it contains analogues of female hormones.

A nutritious, varied diet with enough healthy fats keeps you healthy and promotes active longevity, good mood and natural beauty.

Polyunsaturated fatty acids. Many of us think: “Why should I know anything about them?” But this is the wrong question. What are the rules in this context we need to know?

Fatty acids useful for the human body

Without polyunsaturated fatty acids (or PUFAs for short), our body will not be able to "work" efficiently. However, these substances are found only in products consumed by humans. They have another name: Omega number three and six. These acids are not synthesized by humans, and therefore each of us must carefully monitor our diet and control their intake into the body, and in sufficient quantities. There is also a set of vitamins F, which includes polyunsaturated fatty acids in full.

What joy do we get from these fats? Experts, based on numerous studies, are sure that it is colossal: these elements are involved in the metabolic process of our body and, very importantly, they “work” at the cellular level. Polyunsaturated fats provide full protection to cells, prolong their life and include mechanisms to preserve the genetic information that they contain. So eat foods rich in omega number three to six - and premature aging will not threaten you. In addition, these acids optimize the metabolism of fatty elements and regulate the life of bacteria necessary for the human body.

The unique “abilities” of the above healthy fats do not end there. Firstly, despite the fact that these acids are not synthesized by our body, they themselves stimulate very important processes: for example, Omega types 3 and 6 are involved in the formation of hormone-like substances that help prevent internal inflammation and lowering blood pressure. Secondly, polyunsaturated fatty acids balance cholesterol levels in our body, which positively affects the state of blood vessels and heart muscle.

Where to find healthy fats?

In total, there are 5 essential polyunsaturated types of fats - these are the following acids:

• linolenic,
• arachidonic,
• eicosapentaenoic,
• docosahexaenoic,
• linoleic.

They are present in many products. But there are also winners in their content. The main supplier of Omega three and six to our body are vegetable oils, especially soy, walnut and linseed. These substances can be found in other oils, as well as in soybeans, avocados, almonds and peanuts. All of the above products should be included in one way or another in your daily diet nutrition.

Do not forget that greatest benefit from vegetables will only be if you consume them in fresh. It must be remembered: useful substances are destroyed during refining or heat treatment. This occurs as a result of the oxidation of the substance. Also, this process “starts” when interacting with air. Therefore (with regard to vegetable oils) they are best consumed unrefined and stored in closed containers (bottles). But polyunsaturated fats are not recommended for frying. As a result heat treatment, after reaching a certain temperature, carcinogenic substances are formed that are very harmful to human body.

Be careful with linseed oil. It has very high oxidizing properties. Such oil after opening should be stored only in the refrigerator and no more than 30 days. Use in your menu flax seeds. It is enough to add 1 teaspoon of this product to food daily in ground form.

Need in polyunsaturated fats covered by many people through consumption fish oil purchased in pharmacies. Is not the best option. Foods that contain beneficial substances such as Omega-3 and Omega-6 are more effective. They are more easily absorbed by our body, and their taste is much richer than that of fish oil capsules. Where it is more pleasant to eat colored and Chinese cabbage, broccoli, spinach, beans, salads seasoned with a variety of oils, or juicy melon - they are all rich in polyunsaturated fats necessary for the human body.

Omega-3 and Omega-6: intake per day

Measure is needed in everything, especially for the human body. He needs many useful substances, but their effectiveness is maximum if a certain norm of their consumption and an appropriate balance are observed. It is a mistake to think that if you eat foods rich in Omega-3 and Omega-6 with "fanaticism", your body will be "delighted." On the contrary, an excess of these fatty acids will overload your liver and pancreas. It makes no sense to experience them, just as you should not ignore the benefits of polyunsaturated fats. You will feel their deficiency immediately. It is better to observe the principle of balanced and reasonable consumption.

Our body needs to receive approximately 2.5 g of fatty acids per day, which is almost 2 tablespoons. Naturally, this amount applies not only to oil, but also to all types of products that contain these substances. Thus, be sure to eat foods containing Omega-3 and Omega-6, do not abuse them, and nature will give you health in return, good health, high energy and long years life.