What foods contain Omega-3 and Omega-6 acids, and what is their role in the human body - you will find out about this by reading the article. It is very important that during pregnancy in the body of the expectant mother Omega-3 was in abundance. Due to the lack of these fats, the brain and retina of the growing fetus will not be able to form normally.
Omega-3 foods
- Fatty fish - tuna, trout, salmon, etc.
- Fish fat.
- Red and black caviar.
- Seafood - shrimp and shellfish, scallops.
- Unrefined vegetable oils - flaxseed, canola, rapeseed.
- Tofu, beans.
- Sprouted wheat.
- Flax-seed.
- Nuts - walnuts and almonds.
- Eggs.
- Beans, melon.
- Cauliflower.
Omega-6 polyunsaturated fatty acids
- The negative manifestations of PMS are reduced.
- Maintains skin firmness, hair health and nail strength.
- It becomes possible to prevent or help treat diabetes, multiple sclerosis, arthritis and atherosclerosis. The same goes for skin diseases.
Omega-6 in food
- Walnut oil, soybean oil, sunflower oil, corn oil, etc.
- Seeds - pumpkin and sunflower.
- Sprouted wheat.
- Lard.
- Eggs.
- Butter.
- Nuts - pine nuts and pistachios.
Use of fatty acids
To always be healthy, you need to supply your body with natural fats. We are talking not only about vegetable fats, but also about fats of animal origin. Quality is a very important aspect here. The same goes for proportions.
So, in the products that we are used to eating - for example, in sunflower and butter, pork - Omega-6 predominates. For a healthy person, the proportions of Omega-6 and Omega-3 should be 5: 1. For sick people, this proportion is different - 2: 1.
When imbalanced, omega-6 fatty acids can destroy health. This means that you should add a spoonful of flaxseed or other oil rich in Omega-3 fats to the menu.
Eat walnuts, a handful will be enough. Treat yourself to a serving of seafood at least once a week. And fish oil will always come to the rescue, although you should consult your doctor before using it.
Omega-3 helps to achieve the desired results in bodybuilding. If this group of fats is absent, the athlete cannot lose excess weight. The same goes for gaining muscle mass. The Omega-3 group of fats is an indispensable aid for bodybuilders to accelerate metabolism, as a result of which decay products formed after strength training are removed from the body.
Another advantage is the ability to increase stamina, suppress appetite. As a result, you are not in danger of gaining extra calories. By the way, Omega-3s reduce the level of bad cholesterol in the blood.
In order for you to always be vigorous, energetic, not to complain about health, you should supply healthy fats to the body, while maintaining an optimal balance. LCDs are excellent defenders of diseases and bad moods. With them we are energetic, do not grow old, always cheerful and healthy.
Table of Omega-3 content in different types of fish:
Video about 10 facts of essential fatty acids:
