Omega 3 essential fatty acids for good health
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The human body can make almost all fatty acids itself. The fatty acids linoleic acid (omega 6) and the even better alpha-linolenic acid (omega 3), which are essential for good health, are the exception. Therefore, these fatty acids are called essential fatty acids. Cell membranes consist for a considerable part of these fatty acids, which are very important for the proper functioning of all cells, glands, organs and tissues. In addition, fatty acids provide the most important fuel for our body, ensuring a stable production of energy. Essential oils have a direct or indirect influence on our emotional life and emotions through the release of chemicals such as endorphins and encephalins in the brain. These messenger substances can therefore help treat depression and / or anxiety.
General
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Fatty acids can be divided into two main groups: the saturated (animal) and the unsaturated fatty acids. In addition, we can divide the unsaturated fatty acids into: the mono-unsaturated fatty acids (omega 9), the polyunsaturated fatty acids (omega 6) and the super unsaturated fatty acids (omega 3). The correct ratio between omega 3 and omega 6 fatty acids is particularly important for good health. These fatty acids and fat-soluble vitamins (A, D, E and K) are only obtained by consuming food that contains these essential acids. The brain consists of about 60% essential fatty acids. Alpha-linolenic acid (ALA), which is found in leafy green vegetables, canola oil, chia oil, perilla oil, flax seed oil and walnuts, is converted by the body into EPA with the help of vitamin B6, magnesium and zinc, which, among other things, occurs in fish oil. Next, EPA is converted into DHA with the help of vitamin B6. Only the omega 3 unsaturated fatty acids are discussed below.
The exceptional importance of omega 3 unsaturated fatty acids
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Fats were for years discarded as unhealthy fatteners, the intake of which should be avoided as much as possible. However, more and more the realization is breaking through that it is not the amount of fats that is important, but consuming the right fats. The omega 3 fatty acids ensure a smooth exchange of information between cells. They protect against cancer, stimulate anti-inflammatory processes, allow blood to flow more easily through the body and regulate blood sugar. An optimal amount of these acids in our cells brings good health. In order to function well both physically and psychologically, the body needs at least 500 mg EPA and DHA per day (taken in the morning), with DHA being the main fatty acid in the brain. Nutritionists increasingly recommend taking EPA and DHA through fish oil capsules with the right amount of these fatty acids.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
The condition of the cell membranes
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Consuming the correct amount of EPA and DHA is hardly possible in practice due to the pollution of the oceans with heavy metals. One would then have to consume at least 230 grams of fatty fish or 860 grams of semi-fat fish daily. In case of a shortage of EPA and DHA, the body is obliged to use other, less good fatty acids, which means that one can function less well. This is because the strength or weakness of the cell membranes is determined by the types of fatty acids that are consumed.
Subdivision of omega 3 fatty acids
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This fatty acid can be distinguished, among other things, into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both of these components are indispensable for the construction and renewal of the cells and for health in general. Due to the fact that cells are present throughout the body, a shortage of EPA and DHA has consequences for all parts of our body, such as inflammation occurring all over the body.
Docosahexaenoic acid (DHA)
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The most important fatty acid in the cell membranes is DHA. This substance is not only found in the brain, which requires large amounts of DHA, but also in all other body cells through the bloodstream. However, in addition to the brain, most DHA is concentrated at the nerve endings, in the mitochondria of the nerve cells, in the retina of the eyes. It could be argued that DHA provides the building blocks for cell membranes and is very important. In particular, one can think of pregnant women and very young children. DHA also facilitates normal growth, development and function of the central nervous system, supports fat burning, counteracts high blood pressure and lowers lipids (fats) because it decreases triglycerides. In addition, DHA is useful in the prevention of Alzheimer's disease, prevents deterioration of the yellow spot on the retina (macular degeneration) and has an anti-inflammatory effect because it can be converted into resolvin D2 in the body. [! 161458 => 1130 = 2576!] Eicosapentaenoic acid (EPA)
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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This fatty acid is much more evenly distributed throughout the body and is therefore also present in the brain. Where it regulates brain functions by providing energy. In addition, it affects inflammation, immune function, blood vessels, blood clotting and blood flow to the brain. In this context, EPA is effective in the initial phase of any inflammation, because the action of inflammatory hormones is weakened. It also prevents the development of arteriosclerosis, prevents clotting of the blood and ensures that LDL cholesterol does not deposit on the walls of the blood vessels. EPA also supports mood and is very valuable in the treatment of depression, burnout, CFS / ME, dyslexia and mood disorders, whether or not in combination with antidepressants. It works better than DHA for mental health problems and also lowers the level of triglycerides.