The fatty acids are part of lipids and cell membranes in our body, and can be classified as saturated and unsaturated. Saturated foods are present in foods of animal origin and palm oil, but are linked to the increase in LDL cholesterol and cardiovascular diseases.
In counterpart we have the unsaturated fatty acids, which are necessary for the proper functioning of the body.
The best known belong to the Omega 3 group. These are considered essential because the body does not produce them and we must consume them. They abound in cold-water fatty fish such as salmon and “blue” fish such as sardines, but they are also found in seeds (eg, chia, flaxseed, walnuts and canola). Several studies show that they prolong the time of blood coagulation, avoid the formation of clots and decrease the levels of triglycerides; which contributes to the prevention of cardiovascular diseases.
Omega 6 are present in eggs and vegetable oils. They can compete with omega 3s in the body, so the proportions between both groups must be kept or supplements must be used to guarantee that. They help reduce body fat, increase muscle mass and regulate the processes of pain and inflammation.
The Omega 9 are not classified as essential because they can be synthesized by the body, however their intake is beneficial and there are even studies that link them to cancer prevention. The best known is the oleic acid present in olive oil.
Omega 5 is of vegetable origin and is found in pomegranate seeds. It has anti-inflammatory properties, prevents the formation of atheromas in arteries and platelet aggregation associated with cardiovascular diseases. It is also a powerful antioxidant and fights free radicals that accelerate aging.
Finally we have Omega 7, which abounds in the fruit of sea buckthorn. This omega can improve insulin sensitivity and protect against type 2 diabetes, in addition to decreasing triglycerides and controlling appetite. Equally beneficial effects on the skin have been described.
Remember to incorporate them all in your diet! And try our omega35679 of kn!