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Omega-3 and omega-6 fatty acids and healthy eating

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Omega-3 and omega-6 fatty acids cannot be produced in our body and must be taken in a balanced ratio with the diet.

In general, our body is programmed according to the diet in the Paleoletic age. This diet included more meat and fish, greens, fruit, no dairy and grains, low in saturated fat, low in omega-6 fatty acids and high in omega-3 fatty acids.

During the agricultural revolution about 5000-10000 years ago, people started eating more grains which resulted in increased intake of omega-6 fatty acids. The animals were domesticated and fed grain-based feeds, with the result that omega-6 fatty acids in meat and eggs increased while omega-3s decreased compared to earlier times.

The problem with today’s diet is that omega-6 fatty acids are too much of omega-3 fatty acids. This unbalanced diet, combined with other reasons, leads to heart disease, cancer, obesity, autoimmune diseases, allergies, diabetes, and depression.

It was determined that the ratio of omega-6 to omega-3 in the Paleolithic diet was approximately 1:1, in the modern diet the ratio was 14:1 or 20:1.

Today they refine vegetable oils. The purpose of refining – hydrogenation is to make vegetable oils more solid and extend the shelf life of the oils. However, omega-3 fatty acids, antioxidants and phytochemicals in the oils decrease during the process. Processed corn margarine and other vegetable oils are converted to trans-fatty acids. Trans-fatty acids raise LDL (bad) cholesterol in the body and are much more destructive than saturated fatty acids (animal fat, butter) because they lower HDL (good) cholesterol.

On the label of any product on the market, the word “partially hydrogenated” means it contains trans-fatty acids. Some of the products containing trans-fat: margarines of all kinds, artificial cheeses, deep-fried foods, snack foods – crackers, grits, crackers, corn chips, potato chips, muffins, biscuits, made with margarine: creams, cakes, cookies, pastries, deep-fried yeast brioche buns, frozen desserts…

Oils rich in omega 6 fatty acids:
Corn oil,

Sunflower oil,

Soy oil,

peanut oil,

Sesame oil,

Grape seed oil…

To be healthy, we need to eat a diet rich in omega-3 fats. A diet rich in omega-3 fatty acids keeps blood pressure at normal levels, protects the arterial sheath by reducing homocysteine ​​levels and preventing inflammation, prevents plaque formation, reduces the risk of blood clots, stabilizes the heartbeat, balances the functioning of the immune system, prevents autoimmune diseases (systemic lupus). , psoriasis), reduces our susceptibility to allergies and inflammation (such as rheumatic diseases), increases the pain threshold, reduces insulin resistance, improves learning ability and memory.

Oils and foods rich in omega-3 fatty acids:
Oily fish living in cold waters (salmon), tuna, mackerel, sardines, fish oil,

linseed and linseed oil,

Canola oil, Walnut oil, Soybean oil

Green leafy plants, especially purslane, contain high levels of omega-3 fatty acids.

Walnut, Almond, Soybean.

Omega-3 fatty acids cannot be produced in our body, so we need to take them regularly every day.

What to do for this:
* For breakfast, you can have cereal mixed with flaxseed and plain milk, you can add flaxseed to your salad or soup, those who make their own bread can add flaxseed to the dough. (It is necessary to grind the flax seeds weekly)

* You must eat 1 handful of walnuts or unsalted almonds every day.

* You can use extra virgin olive oil and canola oil for meals. Consume corn or sunflower oil to a minimum from other vegetable oils.

* Instead of snack foods (crackers, biscuits, chips), consume fruit, vegetables, non-fat yogurt, fruit dessert or fruit ice cream.

* Do not miss the purslane dish and salad on your table.

* Consume fish twice a week.

* Consume dry beans, peas, lentils, soy 2-3 times a week.