Be healthy in the spring – don’t forget to pick up essential fatty acids. When it came to springtime, many began to follow a healthier lifestyle – eat more vegetables and fruits, eat less fatty foods and sweets. However, when planning and implementing spring diets, it should be remembered that not all the fats that we take on a daily basis need to be abandoned, the specialists of the Center for Disease Prevention and Control (SPCC) explain.
We remind you that there are also good fats – Omega 3 and Omega 6 fatty acids, which are very necessary for the full functioning of the body and for the maintenance of health.
The human body is able to form all the fatty acids it needs, except two – Omega 3 and Omega 6. So they are called essential fatty acids. In order to keep the Omega 3 and Omega 6 intact, they should be taken with food at the right doses.
Both essential fatty acids have many good qualities. Omega 3 promotes cardiovascular health, has anti-inflammatory and low blood pressure lowering effects and has a beneficial effect on brain function. Omega 6, on the other hand, has a beneficial effect on cardiovascular health, promotes immunity, participates in the body’s metabolic processes, and is essential for normal brain function, hair and nail growth.
Daily meals usually contain many products (meat, eggs, dairy products, vegetable oils, nuts, seeds) that contain Omega 6 fatty acids, so extra fatty acids need to be taken very rarely.
With Omega 3 it is different – over time people’s eating habits and food processing methods have changed. As a result, dietary intake of Omega 3 fatty acids has decreased and the amount of this fatty acid in the human body is often insufficient.
However, it is possible to significantly increase the amount of Omega 3 fatty acids absorbed by changing dietary habits. Foods containing Omega 3 fatty acids are fish (salmon, herring, mackerel, herring, sardine, etc.) and fish fats (fish oil), as well as linseed and linseed oil and other vegetable oils such as hemp seed, walnut and rapeseed oil.
We invite every lover of a healthy and balanced diet to eat fish two to three times a week (especially fatty fish – herring, herring, mackerel), replacing meat. It is also recommended to add walnuts, linseed, tofu cheese and spinach to your daily menu. The recommended amount of Omega 3 fatty acids is 1-2 g / day.
If you notice the following signs: severe thirst, frequent urination; rough or dry, uneven skin; dry, still hair, dandruff; soft or brittle nails; sleep problems; concentration problems; emotional sensitivity (mood swings, depression), this may indicate a lack of essential fatty acids in the body.
Be healthy in the spring – don’t forget to pick up essential fatty acids