Fat. How much of this word! Even too much. From that all of them and fear! But is this fear justified? And maybe for a start it is worth figuring out which fats should be avoided and why?.

Believe me, the only thing that is 100% worth avoiding is trans fat. But as for unsaturated fatty acids, let's dwell on them and consider in more detail..

Unsaturated fatty acids are divided into:.

- polyunsaturated (Omega-3-6), which we receive from the outside - monounsaturated (Omega-9-7), which our body is able to synthesize on its own.

So now everything is in order!.

Omega-3 Getting into our body, Omega-3 fatty acids are introduced into the cell and activate it.

What is the result of such activity? Omega-3 acid molecules increase the elasticity of cell membranes, strengthen the walls of blood vessels and make them flexible. Omega-3 acids dilute the blood of people and animals, like plant sap. Therefore, they are well absorbed by the body.. These acids enable our heart to beat the right rhythm, to circulate blood without delay, to see the eyes, and the brain to make decisions and respond to what is happening..

According to international standards, to be healthy, adult males must consume 1. 6 grams of omega-3 per day, adult women - 1. 1 g omega-3 per day (pregnant women - 1. 4 g, lactating - 1. 3 g).

Sources of Omega-3 And here, imagine a huge amount of vegetable sources: flax seeds, vegetable oils (flaxseed, rapeseed, soybean, corn, olive, sesame, wheat germ oil), nuts (walnuts, cedar, almonds, pistachios, pecan , cashew, macadamia), pumpkin and pumpkin seeds, soybeans and soy milk, tofu, avocado, spinach, broccoli, cauliflower, brussels sprouts, greens (dill, parsley, purslane, coriander).

Omega-6 Fatty acids of this group are designed to stabilize metabolic processes in the body..

Thanks to Omega-6 compounds, the integrity of cell membranes is maintained, the efficiency of synthesis of hormone-like substances is increased, the likelihood of psycho-emotional stress is reduced, and the functional state of the dermis is improved.

According to international standards, in order to be healthy, adult men must consume 6.4 grams of omega-6 per day, adult women - 4. 4 g omega-6 per day (pregnant - 5. 6 g, lactating - 5. 2 g).

Sources of Omega-6 Their list is also quite substantial: vegetable oils (corn oil, safflower oil, sesame oil, peanut oil and soybean oil), nuts (pine, Brazilian, walnut, peanut, pistachio), seeds (flaxseed, sunflower, pumpkin, poppy, black chia), avocado, brown unpolished rice.

It is very important to understand that between Omega-3 and Omega-6 there is a strong relationship and a positive effect for the body will be achieved only with the consumption of these fatty acids in the right ratio.

The healthiest ratio of omega-3 to omega-6 is 1: 1, t. during the day it is best to consume the same amount of both. The ratio of 1: 4 (t. Omega-6 is 4 times more than omega-3) is also normal. Those who eat food of animal origin, consume an average of 1:30, which, as you know, is not a very healthy trend.

Omega-9 Yes, yes, those same Omega-9, which are included in the structure of every cell of the human body.

Without omega-9 fats, the full function of the immune, cardiovascular, endocrine, nervous and digestive systems is impossible.

According to international standards, in order to be healthy, both men and women need to consume Omega-9 within 13-20% of the total daily calorie intake (it, in turn, depends on many factors: gender, age, weight, daily activity and t.

Sources of Omega-9 Get Omega-9 from oils (rapeseed, sunflower, olive), almond and avocado..

That was a detailed analysis of such now popular Omega-fatty acids..

What do we get in the end?.

Yes, of course, we need Omega-fatty acids for normal body function, hair and nail growth, vigorous well-being and good nutrition..

The main thing - do not forget that everything should be a balance.

We hope that this article will become your assistant in achieving it..

Julia Shabalina vegetarian. ru.

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