Dietary fats
How to re-establish and maintain a balanced ratio between omega-6 and omega-3 fatty acids in the body and how to improve your health step by step?
Fats are an important part of a balanced diet. As a source of energy, they are essential for the absorption of fat-soluble vitamins, are important in the production of hormones, are a component of cell membranes, where they ensure the flexibility of the membranes, and are necessary for the development and function of the brain, nervous system, and vision.
To the UNHEALTHY group, saturated
Saturated fats include animal fats found in red meat, whole milk, other full-fat dairy products, eggs, cheese, and coconut and palm oils. They are associated with an increased risk of cardiovascular disease and elevated LDL cholesterol levels in the blood.
To the HEALTHY group
Fats include unsaturated fatty acids, which are found mostly in unprocessed fats from plant sources and fish. These fats promote cardiovascular health and optimize the ratio of LDL to HDL cholesterol in the blood.
Essential fats
Essential fatty acids are polyunsaturated fatty acids. They are essential for the normal functioning of the human body. The body cannot produce them on its own, so we must consume them with food. We can distinguish two groups:
OMEGA-3 fatty acids, which include:
– Alpha-linolenic acid (ALA)
– Eicosapentaenoic acid (EPA)
– Docosahexaenoic acid (DHA)
OMEGA-6 fatty acids, which include:
– Linoleic acid
– Arachidonic acid
Too high The omega-6 content in relation to the omega-3 content can create inflammation in the body.
Most people eat a diet that is high in omega-6 fatty acids and low in omega-3 fatty acids.
The predominance of omega-6 fatty acids promotes the formation of immune cells that contribute to increased inflammation in the body and the development of diseases such as cardiovascular, inflammatory and autoimmune diseases, and cancer.
Excessive intake of omega-6 fatty acids inhibits the absorption of omega-3 fatty acids, which have anti-inflammatory, anticoagulant and beneficial effects on the fluidity of cell membranes.
The optimal ratio between omega-6 and omega-3 fatty acids should be as low as possible, ideally 4:1 or less.
By paying attention and following our recommendations for fatty acid intake, you can expect to see a noticeable improvement in your blood fatty acid profile, which will contribute to better health.
Text source:https://biolablaboratorij.si/blog/testiranje-ma%C5%A1%C4%8Dobnih-kislin-v-krvi-1
Text edited by: Anja Partlić
