There are two types of essential fatty acids in the body, omega-3 and omega-6.
Our body works through chemical reactions. It makes some items on its own. What it cannot do, it takes from the outside as food. Substances called enzymes direct these reactions. Some vitamins and minerals facilitate these reactions. (It acts as a catalyst.) That is, one substance is made from another. The resulting substance combines with the other, another substance is obtained. As it can be understood from here, nutrients are chemical compounds.
The body makes some fatty acids on its own. Since it cannot produce some of them, it has to buy from outside. The fatty acids that the body cannot produce and that we have to take from outside are called essential fatty acids. They are essential substances for humans and mammals. They are polyunsaturated fatty acids. (It has many double bonds.)
There are two types of essential fatty acids, omega-3 and omega-6, in the body. It is the precursor of the hormone that prevents the aggregation of platelets, which are the components of the hormone. Apart from these effects, prostaglandins are effective in the functioning of the nervous system, the fluid balance of the body, the secretion of hormones from the pancreas, and the expansion of the bronchi. Omega-3 and omega-6 are the precursors of this fat component hormone called prostaglandin that makes all these effects. Omega-6, on the other hand, has a pro-inflammatory (inflammatory) effect.
Inflammation is essential for survival. It helps protect our body against infection and injury. However, when the inflammatory response is inappropriate and excessive, it can cause serious damage and cause disease.
To put it briefly, a diet high in omega-6 but low in omega-3 increases inflammation, while a balanced diet reduces inflammation.
Omega- more than 6 phases Eating a and then eating lots of omega-3s to make up for it won't fix the situation. If the ratio of omega-3/omega-6 is 4/1, we can say that it is healthy. The rates determined today are 1/16 and it is very unhealthy. The role of ready-made and packaged foods in the emergence of these ratios is very large.
Soybean oil is very rich in omega-6 and is found in many processed foods. Many carcinogens (free radicals) can bind to the double bonds in omega-6. The unnatural fats we eat can cause real changes in both fat stores and cell membranes.
Because Omega-6 has an inflammatory effect, it is associated with the risk of cardiovascular disease.
Omega-3, on the other hand, reduces the risk of cardiovascular diseases because it has anti-inflammatory effects.
Omega-3 improves the correction of depression, schizophrenia and bipolar disorder, while omega-6 is associated with severity and depression.
We should stay away from oils rich in omega-6. Soybean oil, sunflower oil, cottonseed oil, corn oil are rich in omega-6, we should stay away from it.
Omega-6 is relatively low in butter, coconut oil, palm oil and olive oil.
Although granular foods contain omega-6, olive, almond, peanut, sesame and oil, pistachio, hazelnut, canola oil, flaxseed oil, hazelnut, hazelnut oil, unrefined crude olive oil, omega-9 (oleic acid)' is richer than It can reduce the risk of heart attack and atherosclerosis and help prevent cancer.
Omega-3 fatty acids suppress cholesterol synthesis. May cause a decrease in blood cholesterol.
The main sources of Omega-3 (EPA: Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) are marine fish.
Grass-fed meats (with foods containing soy and corn) not fed)… If fed with these foods, the amount of omega-6 in the meat increases.
The fatty parts of chickens contain plenty of omega-6. Consume the lean parts.
FOODS RICH FROM OMEGA-3
We said sea fish. Such as herring, anchovies, mackerel, sardines, trout and salmon, etc. It is found in small amounts of eggs.
As a vegetable, such as flaxseed, walnuts, green leafy vegetables, purslane. Legumes.
Omega-3 fatty acids are abundant in breast milk.
It contains methyl-mercury in its body. It has been reported that fish-derived omega-3 fatty acids are a risk factor for cardiovascular diseases. Big fish can accumulate more mercury in their bodies. Therefore, prefer small fish.
TRANS FATTY ACIDS
They are found in small amounts in the milk of ruminant animals such as cows and sheep. On the other hand, it is found in large amounts in margarines and oils obtained by hydrogenation (fabrication). No adverse effects of trans fatty acids of natural origin have been reported. However, it has been shown that synthetic (factory made) trans fatty acids increase the amount of LDL (bad cholesterol) while lowering the amount of HDL (good cholesterol) and increasing the risk of heart diseases. If it is to be used, it should be stored in a fast and dry environment in tightly sealed containers and used in a short time without waiting for too long.
Consume fish at least 2 times a week. Prefer small sea fish. If you cannot consume it, you can take omega-3 preparations (medications) 2-3 times a week. It dilutes the blood, reduces cholesterol, protects you from depression, cardiovascular diseases and cancer. Avoid vegetable oils. Consume olive oil and butter. Avoid processed foods (sauces, meats, etc.). Use as much oil as needed. Do not store the remaining oil. Avoid frying. Cook your meals raw, not by roasting them.
Adequate and balanced nutrition protects us from diseases. Nutrition is preventive medicine.
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