Vitamin F is an obsolete name for polyunsaturated fatty acids, the benefits of which we have more than heard. There are two polyunsaturated fatty acids necessary for man - vitamins Omega 3 and Omega 6. These vitamins can be synthesized and independently in our body, but if one condition is met, at least one of the omega acids must come from outside, because they are synthesized from each other.
Sources of Omega acids
Vitamins Omega 3 and Omega 6 can be obtained not only from fish, but also from plant products. Vegetable oils contain alpha-linoleic acid, which, after ingestion, is converted to Omega 3. Such oils are contained in:
- walnuts;
- almonds;
- flax;
- sunflower;
- green vegetables;
- rapeseed oil;
- soybeans;
- grain crops.
However, only 10% of the linoleic acid contained in these products is absorbed by the body. Therefore, whether you like it or not, and you have to eat fish
.Sea fish and all kinds of seafood - this is certainly the best and main source of vitamins or fatty acids Omega 3. And the fatter the fish, and the colder its habitat, the higher the omega content.
For example, 3-4 daily portions of the best vitamins Omega 3 is contained in the following fish:
- cod;
- salmon;
- herring;
- sprat;
- mackerel;
- sardine;
- horse mackerel;
- sturgeon;
- capelin;
- mullet;
- halibut;
- side;
- trout;
- haddock;
- sea bass.
And up to ten daily doses are contained in 100 g of cod liver, from which it follows that to cover the need for a complex of vitamins omega 3 enough to eat 10 g of liver of this fish. And if the fish is already getting out of your ears, you can simply fill the salad with the oil in which the cod liver is stored, it is also very rich in omega acids.
Benefit
It is very difficult to talk about the benefits of Omega 3 and 6, because it seems that these fats are healing and ennobling the whole human body from the heart and the brain to the hair and nails. Here are some examples of their action:
- Omega acids reduce cholesterol , thereby protecting the cardiovascular system from various diseases - atherosclerosis, heart attack, blood clots, arrhythmias, etc .;
- Omega acids are needed daily for our brain, and with constant use serve as a protection against depressions, attacks of aggression, and also improve mental development in children;
- Protect the retina from aging;
- prevent Alzheimer's disease;
- are the protection of the liver from obesity;
- reduce the risk of developing diabetes;
- increase immunity and prevent inflammatory processes.