One of the important keys to health and longevity is the balance of fatty acids in the body. Omega acids are “healthy fats” that cannot be excluded even from the diet.
Instructions
Step 1
Numerous commercials, telling about how cleverly this or that remedy deals with fat and promotes weight loss, have firmly introduced the idea of the extreme harmfulness of fats into the consciousness of a modern person. The emphasis on the acquisition of low-fat products, and various "burners" widely promoted for consumption only confirm the idea that fat is the first enemy of health that must be fought mercilessly.
Step 2
However, modern nutritionists do not welcome this approach and warn that fats are not only harmful, but also extremely useful, and even vital for maintaining health, longevity and good shape. Fatty acids are designed to create a protective membrane around the cells of the body, and the composition of these membranes depends on the type of fat a person eats.
Step 3
Fats are categorized as saturated, monounsaturated, and polyunsaturated. The two most important groups of polyunsaturated fatty acids, Omega-3 and Omega-6, are essential for the human body, because they are not synthesized in it, and the only source of these fats is human food.
The most preferred source of Omega-acids is sea fish - it contains the "healthy fats" in the most convenient form for assimilation. It is important to remember that the highest amounts of essential omega acids are found in oily fish originating from cold seas.
Step 4
The most abundant source of Omega-3 is salmon. But when buying this noble fish, you must definitely pay attention to the fact that its origin must be exactly marine. Raised on specialized farms and fed with artificial feed, salmon will be useless as a source of fatty acids.
Step 5
Halibut, trout, tuna, fish from the salmon family - take no less honorable place in terms of the content of fatty acids after salmon. Eating only 100 g per day of this fish allows you to get the daily requirement of Omega-3.
Step 6
Among canned fish, the highest content of omega-acids is found in sardine, herring, and sardinella.
Step 7
Of the budget options, preference should be given to herring, but not salted or lightly salted, but freshly frozen. Excess salt reduces the health benefits of this fish.
Step 8
The intake of omega-acids in the body with food must be given due attention: a deficiency of "healthy fats" leads to problems with the formation of important hormones and damage to the cell membranes. In addition, fatty acids prevent a number of diseases: cardiovascular, joint diseases, cholesterol imbalance, etc.
