Omega-6 and omega-3 are the main varieties of this acid. They must enter our body with food, because it is not synthesized in the body. These acids are called linolenic and linoleic. The complex of these acids is vitamin F.
Sources of polyunsaturated fatty acids.
The sources of polyunsaturated fats of omega-6 are deciduous vegetables, flaxseeds, seafood (mackerel, mackerel, salmon) and fish from the river, wheat, etc. In turn, corn, sunflower, soybean oil, walnuts and pumpkin seeds are rich in linoleic acid, i.e., omega-3.
One of the main sources of vitamin F is unrefined oil. Many housewives know that you can not fry on it. It is intended to be added to salads. During frying, PUFAs are secreted by carcinogens. Therefore it is known that it is better to prepare food in refined oil. In addition, the taste and smell of oil will not be felt.
That vitamin F is preserved and reached the cells of the body in the required form, you should eat foods not in a processed form. Most polyunsaturated fats in shellfish, liver and fish oil. The last is not everything, so it is better to consult with specialists. Scientists are arguing about the usefulness and harm of fish oil. People with diabetes should better abandon it. Fish oil increases the level of sugar in the blood. In addition, it can lead to lipoprotein, i.e., increased cholesterol. During the reception of fish oil, pressure decreases, so it is contraindicated for those who are prone to hypotension.
The importance of polyunsaturated fatty acids.
Scientists around the world are arguing about the usefulness of fatty acids. Some argue that they are necessary for the full development of the body. Others are sure that they are harmful, since they contribute to the deposition of toxins. The effectiveness of acids was proven in the 70's, when scientists found that people who eat mostly fish, less slopes for cardiovascular disease. Studies were carried out by the Eskimos, who regularly ate seafood. As a result, it was found that due to the content of polyunsaturated acids in fish, the Eskimos had a low level of thromboembolism and thrombosis.
Lack and excess of polyunsaturated fatty acids in the body.
Because of a lack of vitamin F, there may be problems with growth, immunity, cardiovascular diseases, capillary permeability changes. Diseases of the joints and liver can also be formed due to a lack of vitamin. Some scientists claim that cholesterol can develop. In turn, problems with blood vessels are not only in the elderly.
The daily rate of polyunsaturated fatty acids.
For a person, the daily norm of polyunsaturated acids can be obtained from a handful of ordinary seeds. For the full functioning of the body you need about 2-3 grams of fat per day. This can be obtained from unrefined oil, for example, in combination with fish. Unfortunately, recently the industry is built in such a way that the products are processed and the percentage of acids in them is not enough. During processing, all useful elements are destroyed.
The use of polyunsaturated fatty acids for health.
Polyunsaturated fatty acids strongly affect growth hormone. The functions of the cell and intercellular membranes cease to work with a lack of arachidonic acid. The growing body most needed PUFA. Newborn children receive them from their mother's milk. In the event that a child is fed "artificially," his growth and development may hinder.
Fatty acids prevent the development of problems with cholesterol. Some do not understand that everyone has cholesterol, and without it, existence is impossible. It is a natural fatty alcohol that is contained in membranes. It is necessary for the production of hormones. Participates in the construction of cell walls. But the level of its content is prone to increase due to malnutrition. Overabundance of cholesterol leads to problems with the cardiovascular system. The deposition on the walls of the vessels leads to an insufficient flow of blood to the organs. In turn, if an inadequate amount of blood comes to the heart, or arrives, but unevenly, heart attacks and strokes are possible. Cholesterol should be monitored from adolescence. It is at this age that it begins to accumulate. It is easier to first keep his level within normal limits, than later to spend a lot of money on pills and doctors, getting rid of it.
Vitamin F is useful for those who are prone to obesity. It breaks down the saturated fats. In addition, it is useful for children at an early age, since it helps to grow the body. Its benefit is that it has a positive effect on memory, sight. For the best absorption of vitamin F it is taken with vitamin E. The latter is found in milk, eggs, leafy greens and wheat germ. Vitamin E protects the membrane, helps to remove toxins from the body. 70% of the daily dose is excreted from the body, so it must be taken every day.
With a lack of vitamin, immunity weakens, and a person is more often sick. Hair becomes brittle, and nails are frayed. In addition, vitamin F is important in the prevention of radiculitis, diseases associated with the musculoskeletal system.
Polyunsaturated acids contribute to the rapid healing of wounds, the renewal of liver cells, reduce allergic reactions.
For those who are prone to acne, vitamin F is also useful. When acne appears, the skin thickens, and the sebaceous glands are clogged. This vitamin stops the development of propionic acid bacteria, which are the cause of acne.