Fatty acids, which the body is not able to synthesize on its own, are essential for health. Therefore, they are called indispensable. These acids are divided into two classes - Omega-3 and Omega-6. In some sources, they are combined under the name Vitamin F. Omega-3 consists of eicosapentaenoic, decosahexaenoic and alpha-linolenic acids. Rich in these substances, fish oil, which serves as an excellent tool for the prevention of various diseases. Omega-6 consists of linoleic and gamma-linolenic acids. These substances are necessary for normal human life.
Linoleic acid in the body turns into gamma-linolenic. To implement this process, the participation of zinc, selenium, magnesium and a group of vitamins, such as A, C, E and B6, is necessary. Gamma-linolenic acid is the most active of Omega-6 and is converted to prostaglandin E1, which:
- boosts immunity;
- suppresses inflammatory processes;
- regulates the functioning of the brain;
- reduces the likelihood of vascular and heart disease;
- normalizes the functioning of the nervous system;
- regulates metabolism;
- normalizes insulin levels;
- promotes weight loss.
Currently, the human body is increasingly losing the ability to synthesize gamma-linolenic acid from linoleic. Therefore, it is imperative to include foods rich in omega-6s in your daily diet. The daily requirement for this substance is 1 gram.
Linoleic acid is a long chain, with two double bonds. With a deficiency of this substance in the body, the following types of pathologies are possible:
- hair loss;
- infertility in men;
- miscarriages in women;
- high susceptibility to viruses and infections;
- poor wound healing;
- eczema-like conditions of the skin;
- arthritis;
- liver disease
- problems with the heart and circulatory system;
- growth retardation in children.
However, an excess of this acid is also harmful to the body. Its consequences may include:
- various types of allergies;
- thrombosis;
- heart disease
- Depression
- skin diseases;
- pregnancy problems;
- underdeveloped nervous system in newborns.
Linoleic acid in the body serves to perform a number of vital functions, which are:
- proper fetal development;
- strengthening cell membranes;
- withdrawal of waste substances from cells;
- production of bile acids in the liver;
- normalization of metabolic processes;
- prostaglandin production;
- adjustment of the water balance of the skin;
- stress management;
- normalization of hormonal balance;
- improving digestive enzymes.
Linoleic acid has a positive effect on the kidneys, heart, liver, retina, muscles and blood condition. Various oils are rich in this substance: soybean, hemp, cottonseed, sunflower, pumpkin and linseed. It is also contained in coffee.
The amount of polyunsaturated fats in the daily diet should not be more than 4% of the calories consumed. In particular, linoleic acid should be 1.5%, and alpha-linoleic acid - 2.5%. When eating only one type of oil, it is impossible to achieve the right balance of these substances. And this can harm the body. Therefore, as a seasoning for the salad, it is necessary to use a combination of rapeseed, olive and sunflower oils.
In the course of scientific research, conjugated linoleic acid was discovered in the late 20th century, which immediately earned the special attention of scientists. A small amount is contained in lamb, pork, butter, cottage cheese and chicken. This polyunsaturated fatty acid has special double bonds between atoms. Its inclusion in the diet can positively affect the general state of human health , as well as inhibit breast cancer. Numerous animal experiments prove the ability of this substance to serve as an antitumor agent, as well as activate the immune system and prevent vasoconstriction with atherosclerotic plaques.
Conjugated linoleic acid, the use of which is recommended as a dietary supplement, is produced by alkaline treatment of omega-6 rich oils.