Omega-3 fatty acids by omega-3 will help your skin beautify. Sensitive skin ผิวแพ้ง่าย has a chance to become stronger. by omega-3 fats in many plants such as Flaxseed oil, canola oil, walnuts, almonds, and more, but the new alternatives are becoming very popular these days. For the consumption of omega-3 fatty acids is to take in the form of fish oil (Fish Oil) capsules because they are easily available. convenient eating can be stored for a long time And also know the exact amount of omega-3 that is taken into each time as well.
Have we ever noticed that How much omega-3 fatty acids are available in commercially available capsules?
As mentioned at the beginning, Two of the most important omega-3 fatty acids are EPA and DHA, both of which are popularly listed on nutrition facts labels. In general, the amount of EPA and DHA in one fish oil capsule is 300 milligrams.
Therefore, if we want to eat 1,000 milligrams per day, we need to take 3 capsules per day.
In addition to the well-known fish oil Currently, there is also a product that provides a new type of omega-3 fatty acid, Krill Oil. The specialty is that it is an oil derived from microscopic marine animals in the same group as the small shrimp that live in the ocean. antarctic which is usually food for marine fish and various marine animals.
The special properties of krill oil are The omega-3 fatty acids of krill oil are more soluble than fish oil. (Which substance is Phospholipid sure enough) can be absorbed in the body better. In addition, krill oil also contains Astaxanthin, which is another very good antioxidant. but not much quantity This makes krill oil another food supplement that is worth watching.
Omega-6 fatty acids
For another fat that we need to know is. Omega-6 fatty acids that are essential fatty acids that the body is another. The key members of this group are: Linoleic Acid (LA), Gamma Linolenic Acid (GLA) and Arachidonic Acid (AA) are not often talked about these days. This is because we tend to get enough omega-6 fatty acids from our daily diet.
Foods that contain omega-6 fatty acids include various vegetable oils. such as soybean oil corn oil sunflower seed oil Evening Primrose Oil, Borage Oil, Blackcurrant Oil (Blackcurrant Oil), including meat, nuts and various grains, etc.
Nowadays, we tend to get too much omega-6 fatty acids because today we eat more fried, fried, and fatty meats. especially fast food
At the same time, we are eating too little omega-3, causing an imbalance between the two essential fatty acids: the ratio of omega-6 fatty acids. There is a greater amount of omega-3 than that. Normally, the ratio of omega-6 to omega-3 in the body should be between 1 : 1 to 4 : 1 in order to make the various processes of the body possible. balanced especially in controlling inflammation in the body
But it is shocking that The ratio of omega-6 to omega-3 detected in the human body today is about 10:1 to 25:1, which is a very high proportion. and may stimulate chronic inflammation in the body This is because too much omega-6 fatty acids are active substances that stimulate inflammation.
However, we found that gamma linolenic acid (GLA), predominantly found in evening primrose oil, borage oil and blackcurrant oil even if it is in the omega-6 group But it has anti-inflammatory effects as well as omega-3s.
By this time, we would have known that How should we choose foods in the fat group to benefit our bodies as much as possible?
Omega-9 fatty acids
Another good fat that would like to introduce us to know more is. Omega-9 fatty acids (Omega-9 Fatty Acid) or another name that we may have heard is. Oleic Fatty Acid, which is found in olive oil. Tea seed oil (Camellia Oil) and canola oil (Canola Oil) and other oils. This fatty acid is classified as a monounsaturated fatty acid. (Monounsaturated Fatty Acid), which is different from omega-3 and omega-6, which is a polyunsaturated fatty acid. (Polyunsaturated Fatty Acid)
At present, we find Omega-9 fatty acids It is very beneficial to the body as well. Because it can reduce blood fat levels, both total cholesterol (Total Cholesterol) and bad cholesterol (LDL Cholesterol).
In addition, studies have found that Consumption of foods high in omega-9 fats, such as the Mediterranean diet Mediterranean Diet), which often contains olive oil as a key ingredient. Can lower blood pressure in patients with high blood pressure as well.
Another thing we should know is that How to eat to get this fatty acid Because this fatty acid is not resistant to heat. Therefore, it is not suitable for stir-frying or deep-frying. eating olive oil Therefore, it should be eaten fresh, such as sprinkled on vegetable or fruit salads, etc.
The three good fats mentioned above Even if it’s good fat But we should get the right amount. Because it is known that if you eat too much fat, it causes us to get so much energy that it can make us fat. (The energy from fat that we should receive each day is approximately not more than 30% of the total energy received per day.)
There are more bad fats.
When it comes to good fats I can’t help but talk about bad fats. because it is very close to us The bad fat to mention is “Trans fat” (Trans Fat) itself.
Trans fats are processed fats that are processed from unsaturated fats such as vegetable oils. To reduce problems that often occur with vegetable oil when stored for a long time, such as rancid smell, clumping, and when used for frying, food will not taste delicious. Processing before trans fats takes place by hydrogenation of polyunsaturated fat molecules to make them more saturated. We call this process Hydrogenation (Hydrogenation) causes a new fat that can be stored for a long time, does not stink, is resistant to high heat. The fries are delicious and cheap, so it’s no surprise that Why are trans fats so popular in the food industry? many nowadays
Of course The food mentioned is Various fast food groups Whether it’s fried chicken, french fries, nuggets, donuts, cakes, snacks, cookies, wafers, whipped cream or even creamer, etc.
Why are trans fats bad fats? This is because trans fats are responsible for raising the levels of bad cholesterol (LDL Cholesterol) in the blood, as well as lowering LDL Cholesterol and increasing triglycerides. (Triglyceride), which is the cause of heart disease. arteriosclerosis including high blood pressure and diabetes
In foreign countries such as the United States, Canada, Australia, New Zealand, as well as countries in the European Union. Different regulations require that the amount of trans fat be listed on the nutrition information labels of various products. For example, it must be less than 0.5 grams per serving. for consumers to know and make decisions before every consumption
As of 2015, the U.S. Food and Drug Administration (U.S. FDA) announced that over the next three years, food, snack, and beverage companies will be banned from using trans fats. Or sometimes it may be called “Partially HydrogenatedOil” in the production of food and beverages. Absolutely, but in Thailand there is no law mandating trans fat content on nutrition labels. We therefore need to have knowledge of food consumption. What kind of trans fats are there? In order to avoid it, sure enough.
It can be seen that fat is a very detailed matter. But it’s something that needs to be known. because of the health near us Eating the right amount of good fats and avoid bad fats It’s something that we need to be aware of and start doing today.
So let’s start by exploring the food in the next meal that we have. “Fat that we have to eat” or not?