What are unsaturated fatty acids?
Fats are one of the eight essential nutrients for the human body, and the main component is fatty acids. Classified from a professional perspective in nutrition, fatty acids are mainly divided into “saturated fatty acids” and “unsaturated fatty acids”. Representative foods of saturated fatty acids include whole milk, fat, cakes, and cream. Unsaturated fatty acids are a type of fatty acid that constitutes body fat and are essential fatty acids for the human body. Unsaturated fatty acids are divided into two types: monounsaturated fatty acids and polyunsaturated fatty acids according to the number of double bonds. In food fats, there are oleic acid in monounsaturated fatty acids, and there are linoleic acid, linolenic acid, and arachidonic acid in polyunsaturated fatty acids. The body cannot synthesize linoleic acid and linolenic acid, and it must be supplemented from the diet.
A major study in The Lancet used 27 years of data from 34 provinces in China as samples to analyze the top 25 causes of death and high-risk factors. One obvious change is that ischemic heart disease has risen from the third to the second, with a 20.6% increase in mortality over 27 years, which is largely related to the coronary atherosclerosis and thrombosis caused by excessive fat intake.
What are the benefits of unsaturated fatty acids to the human body?
Part.1
Regulate blood lipids
Through research, Danish scientists compared and analyzed the relationship between food and blood components, and found that the Inuits, who mainly eat fish, have a large amount of fat in their food and very little vegetables, but the Inuits rarely suffer from cardiovascular diseases. The reason is that the content of fish oil in their food is extremely high.
High blood lipids are the main causes of hypertension, atherosclerosis, heart disease, cerebral thrombosis, stroke and other diseases. The main components of fish oil, EPA and DHA, can reduce the cholesterol and triglycerides that are harmful to the human body in the blood; it can effectively control the concentration of blood lipids in the human body; and increase the content of high-density lipoprotein that is beneficial to the human body. Maintaining a low concentration of blood lipids is crucial for maintaining good health, preventing cardiovascular diseases, and improving endocrine.
Part.2
Clear thrombosis
Deep-sea fish oil supplemented with diet can promote the metabolism of saturated fatty acids in the body, reduce and eliminate the harm of animal fat in food (mainly from fat, dairy products, etc.) to the human body, prevent fat deposition in the blood vessel wall, and inhibit the formation and development of atherosclerosis. It can enhance the elasticity and toughness of blood vessels, reduce blood viscosity, and enhance the ability of red blood cells to carry oxygen. EPA in fish oil also has the function of preventing platelet adhesion and aggregation, so it can effectively prevent the formation of thrombosis and prevent stroke.
Part.3
Immunomodulation
Supplementing EPA and DHA can enhance the body’s immunity and improve the ability of the immune system to overcome cancer cells. In addition, according to relevant reports, fish oil has a significant effect on the prevention and suppression of breast cancer, etc. Omega-3 unsaturated fatty acids can be used to coordinate the body’s own immune system. In the UK, the US, and some developed countries, deep-sea fish oil is also used to assist in the treatment of diabetes, psoriasis, rheumatoid arthritis, and systemic lupus erythematosus. Deep-sea fish oil also has special therapeutic effects on allergic diseases, localized gastroenteritis, and skin diseases.
Part.4
Maintain the retina and improve vision
DHA is an important component of the retina, accounting for about 40-50%. Supplementing sufficient DHA is helpful in activating fading retinal cells and has a therapeutic effect on diseases such as fatigue caused by overuse of the eyes, presbyopia in the elderly, blurred vision, glaucoma, and cataracts. DHA can also provide the necessary nutrients for the visual nerve and prevent visual impairment.
Part.5
Nourish the brain and improve brain function
DHA is an essential substance for the formation, development, and movement of brain cells. Human memory and thinking functions depend on DHA to maintain and improve.
Supplementing DHA can promote the full development of brain cells, delay intellectual decline, forgetfulness, and prevent Alzheimer’s disease (senile dementia).
Part.6
Improve arthritis symptoms and relieve pain
The Omega-3 unsaturated fatty acids can assist in the formation of lubricating fluid in the joint cavity, increase the anti-inflammatory and sterilizing ability of white blood cells in the body, relieve arthritis symptoms, lubricate the joints, and relieve pain.
Foods containing unsaturated fatty acids
Vegetables
Many vegetables are rich in unsaturated fatty acids. The unsaturated fatty acids in garlic, onions, including scallions and ginger that we often eat, are very rich. The unsaturated fatty acids in cauliflower, leeks, radishes, and winter melon, these terrestrial vegetables are also very rich.
Fish
All kinds of sea fish and soft-shelled turtles are foods rich in unsaturated fatty acids.
Fruits
Hawthorn, oranges, apples, and pomegranates are also “top of the list” in terms of unsaturated fatty acid content among fruits!
Dairy products
Among all dairy products, the content of unsaturated fatty acids in yogurt is the most abundant.
It should be noted that most of the yogurts sold on the market have a high sugar content. For the selection of yogurt, choose sugar-free yogurt, learn to read the ingredient list, and try to choose yogurts where white sugar is not in the top three, and try to reduce sugar intake.
Other foods
Foods rich in unsaturated fatty acids include sesame, walnuts, sunflower seeds, hazelnuts, and other nuts. Oatmeal, tea, extra virgin olive oil, avocados, rapeseed oil, are also rich in unsaturated fatty acids, and are also the main source of unsaturated fatty acids.
0
0
Average Rating