2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Fats are needed by the body because they represent an energy reserve, are part of cell membranes and cover the internal organs with a protective layer.
Fatty acids have a special role - they are a raw material for the synthesis of substances that reduce blood pressure, increase temperature, increase the sensitivity of nerve fibers and have many other functions. Fatty acids are divided into three classes: omega-3, omega-6 and omega-9 fatty acids.
Omega 9 fatty acids are the most common fatty acids in nature. They are also known as oleic acid and are indispensable for the good health of the human body.
Omega 9 fatty acids play an important role in reducing the level of bad cholesterol. Mediterranean cuisine is considered the most useful due to the widespread use of products that contain oleic acid. This is primarily olive oil, which contains high levels of omega 9 fatty acids.
Omega 9 fatty acids have high chemical stability, which protects the body from cholesterol plaques on the walls of blood vessels. This is a good prevention of atherosclerosis.
Omega 9 fatty acids strengthen the immune system and protect against a number of difficult to treat diseases. Omega 9 fatty acids are found in cold pressed olive oil, sesame seeds and sesame oil, avocados, almonds, peanuts and macadamia nuts.
In addition, these products contain 9 fatty acids in pork and chicken. Eat fat-free pork and chicken two or three times a week and you will provide your body with enough omega 9 fatty acids.
Omega 9 fatty acids prevent obesity and if you eat products that contain these substances, you will find it difficult to overeat, as they are quite filling.
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Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that help prevent a wide range of health problems, including cardiovascular disease, depression, asthma and rheumatoid arthritis. Omega 3 together with omega 6 fatty acids are extremely important for a number of biochemical processes in the body.
12 Foods High In Omega-3 Fatty Acids
Omega-3 fatty acids have different benefits for the body and brain. Many health organizations recommend taking at least 250-500 mg Omega 3 per day in adults. Browse the list with 12 foods high in omega-3 fatty acids : 1. Mackerel Mackerel is incredibly rich in nutrients - 100 mg of mackerel contains 200% of the recommended daily intake of vitamin B12 and 100% of the recommended daily intake of selenium.
Omega-6 Fatty Acids
Omega-6 fatty acids are essential fatty acids. They are necessary for human health. The body cannot synthesize them on its own - they must be obtained through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, as well as for normal growth and development.
Omega-9 Fatty Acids
Omega-9 fatty acids are important fatty acids that the body cannot synthesize on its own and need to be taken into the body through food or supplements. This is a group of 5 unsaturated fatty acids, the most important for humans are two of them - erucic and oleic acids.
Foods Rich In Omega-6 Fatty Acids
Omega-6 fatty acids belong to the group of polyunsaturated fatty acids. It cannot be produced by the human body, so it must be obtained with food. Omega-6 fatty acids help the blood to clot. When taken adequately and in a balanced way, they contribute to blood flow.
