One of the fashion trends of the modern era is the fight against fat and cholesterol. Advertising persistently convinces us of their harm, articles are written about this in various periodicals, some doctors claim the same. A huge number of existing diets advises to exclude fatty foods from the diet. So do we really need fats?
In nature, there are three types:
- saturated, found in dairy products and red meat, considered bad,
- unsaturated, good - in vegetables and vegetable oils,
- monounsaturated, the best - found in olives and fish.
Many of these fats are either harmful or contain excess calories, but two of them are indispensable for us. They are not produced by the body, and their absence entails the emergence of various diseases.
Diet development
Fats are a source of energy for us, constituting cell membranes, enveloping the internal organs with a thin shell and serve as a material for the production of eicosanoids. These substances distribute energy in the body, reduce pressure, narrow or expand the lumens of the bronchi, control body temperature and regulate the sensitivity of nerve fibers.
We can strengthen our health by eating fats that contribute to the production of eicosanoids. These are omega-3 and omega-6, the intake of which into the body requires a certain balance. Ideally, one to one. As a result of an imbalance in the body, disruptions occur and various chronic diseases occur. In this case, omega-6 turns into a health destroyer, producing large amounts of special inflammatory substances. They suppress immunity and contribute to the development of cancer, asthma and arthritis.
Omega-6 fatty acids contain gamma-linolenic acid, which is a vital nutrient. Its absence makes it impossible to produce prostaglandin EI - an eicosanoid that prevents the aging of the body, fights heart diseases, oncological diseases and many other ailments.
It contains omega-6 in unrefined oils - sunflower and corn, pumpkin, raw sunflower seeds, pine nuts and pistachios, sesame seeds. These fats are rich in eggs, unsalted lard, and butter. But take your time to increase the amount of these foods in your diet. Excessive consumption of omega-6 threatens to increase blood pressure, constrict blood vessels, weaken immunity and the occurrence of cancerous tumors. Cardiovascular and oncological diseases are widespread among US residents. Life expectancy in this country, despite its high level of development, is quite small. The reason for this is the large amount of omega-6 foods in the diet.
Omega-3 is a part of plant food, especially a lot of it in flaxseed and nuts, goat milk and koumiss, as well as in fat and meat of deep-sea fish.
Each of us should remember about proper and healthy nutrition, including healthy foods in our daily diet.
Health effects
With a normal balance in the body, fatty acids:
- normalize the amount of cholesterol;
- support immunity;
- protect against cancer;
- assist with inflammation, including arthritis;
- fight multiple sclerosis;
- eliminate premenstrual syndrome;
- prevent diabetes complications;
- monitor the health of the skin, making it smooth and supple;
- eliminate dry eyes;
- fighting overweight.
For health, we need both vegetable and animal fats, but in the right quantities. Without them, the cells of the body would not be able to grow, exchange information and build.