OMEGA - 3 AND OMEGA - 6 FATTY ACIDS
When it comes to fat, the oils, margarine and butter in our cupboards come to mind. We divide these fats that settle in our tongue into two: saturated fats and unsaturated fats. Saturated fatty acids are fats found in foods of animal origin. As we all know, butter is a saturated fat. Apart from this, even the leanest ground beef contains 5 grams of fat. Or chicken breast meat contains about 1.5 grams of saturated fat. Studies conducted over the years have shown that uncontrolled consumption of saturated fat paves the way for many diseases such as cardiovascular diseases, cancer, gout and fatty liver.
Unsaturated fatty acids are monounsaturated and polyunsaturated fatty acids. are separated. Monounsaturated fatty acids are synthesized in the human body. Therefore, it is not necessary for the body to take it externally. However, since Omega 6 fatty acids and Omega 3 fatty acids are not synthesized in the body, they must be taken from outside through food.
The functions of "Omega 3", one of the unsaturated fatty acids:
• It prevents the decrease of HDL cholesterol, which is the benign cholesterol,
• It increases the fluidity of the blood,
• It acts against blood clotting in the veins and intravascular inflammation,
• It dilates the veins,
• Coronary heart, hypertension. It is reported to have an effect on preventing type 2 diabetes and some kidney diseases, rheumatoid arthritis, ulcerative colitis, spastic colon, Crohn's disease, migraine, depression and chronic obstructive pulmonary diseases.
Omega The best sources of 3 fatty acids are:
• Fish varieties and seafood,
• Such as tuna, cod and salmon. oily fish types
• Purslane, green vegetables,
• Canola oil, soybean oil, walnut oil,
• Almonds and avocado
• Flaxseed
Omega 6 fatty acids It has a positive effect on lowering LDL cholesterol, which is malignant cholesterol, in the blood. However, good It also lowers HDL cholesterol, which is the safe cholesterol. In addition, it has other negative effects that reduce blood fluidity and increase vascular spasm and narrowing. The main sources of Omega 6 fatty acid are; corn, sunflower oil, soy, sesame and walnut.
Recent research shows that Omega 3 is insufficient, especially in today's dietary habits, while we consume Omega 6 more than necessary. . What benefits health is the intake of Omega-6/Omega-3 fatty acids in an ideal balance. It is predicted by the World Health Organization (WHO) that this balance will be achieved by taking 1 gram of Omega 3 fatty acids in return for a minimum of 5 and a maximum of 10 grams of Omega 6 fatty acids.
It is Omega that benefits health. It is the intake of -6/Omega-3 fatty acids in an ideal balance. It is predicted by the World Health Organization (WHO) that this balance will be achieved by taking 1 gram of Omega 3 fatty acids in return for a minimum of 5 and a maximum of 10 grams of Omega 6 fatty acids.
Omega-6 mentioned above. For the balance of Omega-3 fatty acids, olive oil and soy, canola or corn oils should be mixed half and half. Using 2-3 tablespoons of this mixture for 1 kg of vegetable food will be effective in achieving the ideal balance. In addition, it is important to enrich the diet with green leafy vegetable dishes and salads at lunch and dinner, and include fish and seafood 2-3 times a week to ensure the ideal balance.
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