Healthy fats, unsaturated fats

In the previous articles I wrote about "bad fats", but there are also good fats which are necessary for our health. It's unsaturated fats, which are divided in monounsaturated and polyunsaturated fats and have multiple benefits, they improve levels of concentration and learning, have anti-inflammatory effects, increase defenses, improve the health of the skin and mucous membranes, strengthen bones and teeth, improves elasticity and flexibility of the arteries, help reduce bad cholesterol and increase good cholesterol.

Monounsaturated fats are classified as Omega-9 and are considered non-essential since the body cannot produce them from other fats. They have anti-inflammatory effects, which help reduce bad cholesterol and support the immune system. They are rich in oleic acid and found in almonds, hazelnuts, pistachios, olive oil, avocados, olives, walnuts, cashews, peanuts, Sesame, sunflower, canola oil and pumpkin seeds. The World Health Organization recommends daily consumption to be between 10% and 12% of our fat intake. Polyunsaturated fats are essential because our organism cannot synthesize them and we must get them through food. Its function is to regulate the metabolic processes of the cardiovascular system, immune and pulmonary, improve the surface of the eye, the retina and the optic nerve. They are classified as Omega-3 and Omega-6. They are classified as Omega-3 and Omega-6. Omega-3: within this group there are three types: linolenic acid, which is found in fish in cold water, salmon, mackerel, herring, sardines, flax and linseed oil seeds. On the other hand, is Eicosapentaenoic Acid, fish in cold water and finally the Docosahexaenoic acid, which can be found in cold water fish and algae. It is recommended to consume 2 gr. of Omega-3 acid a day. Omega-6: in this group of fatty acid is linoleic acid, which helps maintain normal blood cholesterol levels. Omega-6-rich foods are eggs, chicken, olive and canola oil, avocado, sunflower oil, nuts.

Your daily consumption should be 10 gr.Omega-3 and Omega-6 acids take in a proportion of 4 (Omega-6) to 1 (Omega-3), i.e., for example, 2.5 grams of omega-3 have to eat 7.5 gr. of Omega-6.

A.P.M

#nutrition6