Omega-3 and omega-6. Understand fatty acids

Today will be a post on the topic of omega-3 and omega-6, which we have heard so much, but probably still not all figured out, where to take them and in what proportions. So, fatty acids (in simple terms — fats) are saturated and unsaturated:

• Saturated fats. These are the most harmful fats solidify at low temperatures (except for the solid oils). Our body treats them very badly, because he can't fully break down. As a result, they accumulate in our body, eventually causing serious illness. The increased levels of cholesterol and related complications — the handiwork of saturated fat. They are contained mainly in foods of animal origin.
  
  
• Unsaturated fats. Conditionally useful, are found in foods of plant origin. Their molecules are not so stable, therefore our body can easily digest and absorb. With proper and moderate consumption of unsaturated fats reduce cholesterol and generally affect the body positively.
  
  

To the unsaturated fatty acids areomega-3, omega-6 and omega-9.

1. Omega-9 from our list of the most common. And it is not indispensable, because the body can produce its own omega-6 and omega-3. Of the most common oils in the greatest number contained in olive oil (73 per cent). It should not be misused, it is better to give preference to other omega.

2. Omega-6. Here it is an essential fatty acid, meaning that the body can synthesize on its own can not. The most common omega-6 – linoleic, and the most valuable – arachidonic. Second, the body can synthesize from the first. The richest in omega-6 oils: corn (60%), sunflower (67%). If it is in the body in excess, it affects us in this way:

• thickens the blood;
• slows down the metabolism;
• causes of cardiovascular disease;
• disrupts the immune system.
•  

3. Omega-3, is the coolest omega) the Most valuable, it is impossible without almost any process in our body. Worth more:

• Omega-3 suppresses synthesis of (ie lower) level of bad cholesterol;
• thins the blood (by the way, the blood becomes thick due to too high level of consumption of modern man protein and fat);
• dilates blood vessels;
• beneficial effect on the nervous system, improves memory;
• strengthens cell membranes;
• helps to relieve inflammation of both the facet joints and inflammation of the gastrointestinal tract and the skin;
• improves the immune system.

And now attention! Of the listed fatty acids today people are eating too much omega 9 and 6, and omega-3 almost always in insufficient quantities. Its excess is almost impossible to meet.

The ratio of omega-6 and omega-3

Unfortunately, not everyone is aware of that using omega-3 and omega-6 needed in a specific proportion. For some reason, many believe that if a product is omega-6, it is already extremely useful. It is not so! Almost all of us unknowingly consume omega-6 in huge quantities — often the ratio of omega-6 to omega-3 is 15:1. It's awful. But it is horrible that people don't understand that this is the main cause of their diseases.

The optimum can be called a ratio of from 1:1 to 4:1. This means that omega-3's our body needs to or the same, or up to four times more. How to achieve this?

• reduce consumption of omega 6 (if we simply increase the omega 3, our diet would consist of nothing but oils).;
• therefore, begin to consume foods rich in omega-3.

It's not as difficult as it may seem. Understand this only once, you will ensure health and longevity. Agree, it's worth it.

The best sources of omega-3 and omega-6 in the right proportions

 

Table 1. For fish lovers



Yes, the fish is better than meat. But! Remember that fish raised in captivity, stuffed with hormones. Also, it is much less omega-3 than indicated in the table. You also can not view fish merely as a source of omega. Even if she was caught in the ocean, it contains large amounts of heavy metals — mercury and lead (alas, the environment leaves much to be desired).

Table No. 2. Vegetable oil



As you can see, nothing good. Linseed oil is an exception. Today vegetable oil is actively advertised as a useful product, but it is not. Allowed only a very small number.

We think that it is better to eat whole food than the oil. Besides, oils contain fatty acids in terrible proportions — they are rapidly oxidized and become toxic.

Table No. 3. Seeds, nuts.



Excessive use of even the correct ratio of omega 3 and 6 leads to excess fat and lack of energy, weakness, constant feeling of thirst and lethargy.

Table No. 4. Greens, vegetables, fruits



And you thought, these products are not fat? And here it is :) just they contain we need fatty acids. Note the cauliflower — excellent in all respects of the product. And it's delicious! Still, if you want to make sure that fruits and vegetables are the best food, learn how much protein they contain. You will be surprised.

And again about my diet about flax seeds

To balance omega-3 and omega-6, can be using for Breakfast flax seeds in small quantities — in the form of a shake with fruit, or simply in milled form with the addition of water (it turns a kind of porridge).



Here are bonsy you can get:

• flax seeds are great cleanse the body and help to normalize weight (i.e. can be used for weight loss). Of course, in addition to the flax seeds you need to eat moderately and in a balanced manner;
• normalization of metabolism;
• clean skin;
• hair and nails will start to grow with a crazy speed.

How to use flax seeds

Today many where sold "flax cereal" is ground flax seeds. Not rekomenduyu to buy. After grinding the seeds quickly lose all nutrients. You need to buy whole seeds was milled and approximately 3-4 tablespoons (depending on size of spoon) every morning before Breakfast (this is the amount for 2 servings).

Ground flax should pour warm (not hot! about 40 degree) water, stir and leave for 15 minutes. You will be surprised at the amount of cereal that you get. Len is very strong swells and increases in size. The more you add water, the better. You can then add the honey.

In addition to the suggest to eat cereal for Breakfast something rich in carbohydrates — bananas, for example, or dried fruit. Otherwise, after such a fatty Breakfast will not be a surge of strength and weakness. Together with carbohydrates also feel You will be perfectly.

Where to buy flax seeds

1. At the pharmacy. But it turns out expensive little.





2. In the hypermarket.



3. In health food stores.

 

P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki

Source: mynaturalcare.net/omega-3-i-omega-6-razbiraemsya-v-zhirnyih-kislotah/