Importance of Omega 3 and Omega 6 fatty acids
Importance of Omega 3 and Omega 6 fatty acids
Multiple fatty acids combine several nutritious and beneficial families for the growth of the body and brain, including the family of omega-3 fatty acids and the family of Omega 6. They are essential for human nutrition. How can we produce a food balance that guarantees the supply of omega-3 and 6-amino acids?
Fatty acids Omega-3 and Omega-6 are known for their nutritional benefits and their importance in supporting the body's organs, especially in the early stages of life. Fatty acids are useful for public health and during pregnancy and lactation. They help in the development, growth and strengthening of the brain in childhood. Useful for babies. This is what has been confirmed by previous scientific studies, but what is happening now is to bring about changes in the dietary habits of humans and associated with the food industry and changing the variety of agricultural patterns, all these factors that emerged in modern times led to a reduction in the concentration of fatty acids in food, and thus lacks the body of these nutrients useful .
Previous studies have suggested that taking pregnant women in fish, fish oil or supplements containing omega-3 and 6 fatty acids helps them maintain pregnancy and fetus, and that they are healthy and reduce the risk of preterm births. It also protects pregnant women during pregnancy from pregnancy poisoning.
These studies also confirmed that there is a positive correlation between women's consumption of fish during pregnancy and the improvement of the child's precise motor knowledge and skills.
Perfect consumption of omega-3 fatty acids
For your health and the health of your children, especially for pregnant and lactating women, we offer you some tips that can be followed for optimal and better consumption of omega-3 fats.
Eat one or two servings of fish per week, where you weigh one meal (120-150 grams), and preferably contain the meal on fatty fish rich in omega-3 fatty acids. It is important to know what types of fish are rich in omega-3s, such as salmon, mackerel, sardines, cod, salsa, tuna, halibut, supporting pond fish such as mullet, lava, and rocky potency.
The diet should include fatty acids of type Omega 3 and specifically short-type ALA. They are taken from plants such as flax seeds, canola oil, walnuts and other plants rich in this variety. This body provides about 1.2% of calories daily. During pregnancy and lactation, the effectiveness of the omega 3 long conversion is increased, thus translating the previous intake to about 1.3 grams per 1000 calories.
The menu can be enhanced with omega-3 fatty acids by eating:
1. Boosted eggs, which are fortified with vitamins or minerals, can provide about 50% of the daily needs of pregnant and nursing women with long-chain omega-3 fatty acids.
2. Fish supported with omega-3 fatty acids, it is important to know the type of fish, and the level of omega-3 acceptable in this type of fish.
3. Additional supporting products, and it is important to track new Omega-3 products. The instructions on the product should be read to determine the type and quantity of fatty acids in the product.
Omega-3 supplements, as a personal supplement and for a short period of time within a given framework, for example, can be taken as part of a dietary medical treatment for hyperlipidemia in the blood, and in the delivery period as well. But it is advisable to consult a dietitian on this subject.
Ensure that children and infants consume omega-3s on a daily basis and are included in the daily nutrition list for these age groups and may be included in child-specific preparations.
To balance all foods containing omega-3 and 6. By increasing the consumption of oleic acid, a monounsaturated fatty acid found in olive oil. Eat foods that contain vegetable oils rich in omega-6 fatty acids, such as olive oil, canola oil, avocados, almonds and others.
More about: Omega 3 One of the most important supplements!
What are the omega-3 and 6 fatty acids?
Fatty acids Omega-3 and Omega-6, are two families of polyunsaturated fatty acids, which are essential for human food. Each family contains two types of fatty acids, including short acids containing (18 carbon), and long acids that consist of (20 carbon).
The omega-3 family contains alpha-linolenic acid (ALA, 18: 3), which is found in plants, specifically flaxseed oil, canola oil, walnuts and walnut oil, and is found in a small amount of green leaves.
The longer fatty acids in omega-3 fatty acids are the most important fatty acids, EPA and DHA, which can be obtained by eating seaweed, algae, and northern fish. As well as concentrated in seafood, and in eggs called omega-3.
The omega-6 family contains short fatty acids, linoleic acid (LA, 18: 2). This acid is found mainly in plant foods and is a concentrated compound in most vegetable fats, including corn oil, oil and seeds Sunflower, safflower oil, and sesame.
The long and important fatty acids in the omega-6 family are Arachidonic acid (AA) and are found in foods made from animal sources that live on land such as meat, milk products and eggs.
And long fatty acids, are the source of the production of systemic fatty factors of the family Ekosanoid Eicosanoid, which contribute to the control of inflammation, body temperature, blood clotting and flow, and immune response caused by the immune system.
Foods contain omega 3 and 6 fats
Throughout human history, there are many evidence, showing that omega-3 fatty acids have been found in traditional foods and nutrients for humans, they are the origin of proper nutrition. At that time, the value of omega-3 and omega-6 fatty acids had a value of 1: 1. Over the years, this ratio has been reduced to worse, specifically Omega 3.
Our bodies have limited capacity to convert short-to-long omega-3 fatty acids, and are relatively high in pregnant and lactating women. Our ability is significantly reduced when there is a high concentration of omega-6 fatty acids. Today, omega-6 consumes more than omega-3 consumption. In Europe, the ratio between acid is approximately 15: 1 for omega-6. The reason for the low consumption of omega-3 is that the feeding method of farm animals is rich in omega-6, The United States is facing the same situation, where the rivalry between the two acids has reached 25: 1 in that country. They are the cheapest and most common, as well as decreased consumption of omega-3 due to consumption of fish from around the world.
Balancing all omega-3 and 6-amino acids is important and beneficial for balanced food, reducing risk factors in Western countries related to hyperlipidemia, oxidation, and inflammation.
Omega 3 is useful during pregnancy
Omega-3 fatty acids are useful during pregnancy, necessary for implantation of the fetus in the endometrium, preventing inflammation and rejection of the body to the fetus. The more we support the diet the more omega-3 fatty acids, the greater the production of unsaturated fatty acids belonging to the family of Eicosanoid and the type of omega-3, it maintains the safety of the pregnant mother during pregnancy, and help in the development and development of the fetus, and birth healthy birth while maintaining weight Health, and leaving the mother's womb in a natural time.
The womb of the pregnant mother develops rapidly in the second trimester of pregnancy, so it is important to eat foods at that stage, which contain omega-3 fatty acids, which are concentrated in the brain of the fetus.
اهمية أحماض أوميغا 3 ودهون أوميغا 6
تضم الأحماض الدهنية المتعددة، عدة عائلات مغذية ومفيدة لنمو الجسم والدماغ، ومن ضمنها عائلة الأحماض غير المشبعة أوميغا 3، وعائلة أوميغا 6. فهي ضرورية لتغذية الإنسان. فكيف يمكن إحداث توزان غذائي يضتمن توفير أحماض اوميغا 3 و6
ويمكن تدعيم قائمة الطعام بأحماض أوميغا 3 من خلال تناول كل من :
Multiple fatty acids combine several nutritious and beneficial families for the growth of the body and brain, including the family of omega-3 fatty acids and the family of Omega 6. They are essential for human nutrition. How can we produce a food balance that guarantees the supply of omega-3 and 6-amino acids?
Fatty acids Omega-3 and Omega-6 are known for their nutritional benefits and their importance in supporting the body's organs, especially in the early stages of life. Fatty acids are useful for public health and during pregnancy and lactation. They help in the development, growth and strengthening of the brain in childhood. Useful for babies. This is what has been confirmed by previous scientific studies, but what is happening now is to bring about changes in the dietary habits of humans and associated with the food industry and changing the variety of agricultural patterns, all these factors that emerged in modern times led to a reduction in the concentration of fatty acids in food, and thus lacks the body of these nutrients useful .
Previous studies have suggested that taking pregnant women in fish, fish oil or supplements containing omega-3 and 6 fatty acids helps them maintain pregnancy and fetus, and that they are healthy and reduce the risk of preterm births. It also protects pregnant women during pregnancy from pregnancy poisoning.
These studies also confirmed that there is a positive correlation between women's consumption of fish during pregnancy and the improvement of the child's precise motor knowledge and skills.
Perfect consumption of omega-3 fatty acids
For your health and the health of your children, especially for pregnant and lactating women, we offer you some tips that can be followed for optimal and better consumption of omega-3 fats.
Eat one or two servings of fish per week, where you weigh one meal (120-150 grams), and preferably contain the meal on fatty fish rich in omega-3 fatty acids. It is important to know what types of fish are rich in omega-3s, such as salmon, mackerel, sardines, cod, salsa, tuna, halibut, supporting pond fish such as mullet, lava, and rocky potency.
The diet should include fatty acids of type Omega 3 and specifically short-type ALA. They are taken from plants such as flax seeds, canola oil, walnuts and other plants rich in this variety. This body provides about 1.2% of calories daily. During pregnancy and lactation, the effectiveness of the omega 3 long conversion is increased, thus translating the previous intake to about 1.3 grams per 1000 calories.
The menu can be enhanced with omega-3 fatty acids by eating:
1. Boosted eggs, which are fortified with vitamins or minerals, can provide about 50% of the daily needs of pregnant and nursing women with long-chain omega-3 fatty acids.
2. Fish supported with omega-3 fatty acids, it is important to know the type of fish, and the level of omega-3 acceptable in this type of fish.
3. Additional supporting products, and it is important to track new Omega-3 products. The instructions on the product should be read to determine the type and quantity of fatty acids in the product.
Omega-3 supplements, as a personal supplement and for a short period of time within a given framework, for example, can be taken as part of a dietary medical treatment for hyperlipidemia in the blood, and in the delivery period as well. But it is advisable to consult a dietitian on this subject.
Ensure that children and infants consume omega-3s on a daily basis and are included in the daily nutrition list for these age groups and may be included in child-specific preparations.
To balance all foods containing omega-3 and 6. By increasing the consumption of oleic acid, a monounsaturated fatty acid found in olive oil. Eat foods that contain vegetable oils rich in omega-6 fatty acids, such as olive oil, canola oil, avocados, almonds and others.
More about: Omega 3 One of the most important supplements!
What are the omega-3 and 6 fatty acids?
Fatty acids Omega-3 and Omega-6, are two families of polyunsaturated fatty acids, which are essential for human food. Each family contains two types of fatty acids, including short acids containing (18 carbon), and long acids that consist of (20 carbon).
The omega-3 family contains alpha-linolenic acid (ALA, 18: 3), which is found in plants, specifically flaxseed oil, canola oil, walnuts and walnut oil, and is found in a small amount of green leaves.
The longer fatty acids in omega-3 fatty acids are the most important fatty acids, EPA and DHA, which can be obtained by eating seaweed, algae, and northern fish. As well as concentrated in seafood, and in eggs called omega-3.
The omega-6 family contains short fatty acids, linoleic acid (LA, 18: 2). This acid is found mainly in plant foods and is a concentrated compound in most vegetable fats, including corn oil, oil and seeds Sunflower, safflower oil, and sesame.
The long and important fatty acids in the omega-6 family are Arachidonic acid (AA) and are found in foods made from animal sources that live on land such as meat, milk products and eggs.
And long fatty acids, are the source of the production of systemic fatty factors of the family Ekosanoid Eicosanoid, which contribute to the control of inflammation, body temperature, blood clotting and flow, and immune response caused by the immune system.
Foods contain omega 3 and 6 fats
Throughout human history, there are many evidence, showing that omega-3 fatty acids have been found in traditional foods and nutrients for humans, they are the origin of proper nutrition. At that time, the value of omega-3 and omega-6 fatty acids had a value of 1: 1. Over the years, this ratio has been reduced to worse, specifically Omega 3.
Our bodies have limited capacity to convert short-to-long omega-3 fatty acids, and are relatively high in pregnant and lactating women. Our ability is significantly reduced when there is a high concentration of omega-6 fatty acids. Today, omega-6 consumes more than omega-3 consumption. In Europe, the ratio between acid is approximately 15: 1 for omega-6. The reason for the low consumption of omega-3 is that the feeding method of farm animals is rich in omega-6, The United States is facing the same situation, where the rivalry between the two acids has reached 25: 1 in that country. They are the cheapest and most common, as well as decreased consumption of omega-3 due to consumption of fish from around the world.
Balancing all omega-3 and 6-amino acids is important and beneficial for balanced food, reducing risk factors in Western countries related to hyperlipidemia, oxidation, and inflammation.
Omega 3 is useful during pregnancy
Omega-3 fatty acids are useful during pregnancy, necessary for implantation of the fetus in the endometrium, preventing inflammation and rejection of the body to the fetus. The more we support the diet the more omega-3 fatty acids, the greater the production of unsaturated fatty acids belonging to the family of Eicosanoid and the type of omega-3, it maintains the safety of the pregnant mother during pregnancy, and help in the development and development of the fetus, and birth healthy birth while maintaining weight Health, and leaving the mother's womb in a natural time.
The womb of the pregnant mother develops rapidly in the second trimester of pregnancy, so it is important to eat foods at that stage, which contain omega-3 fatty acids, which are concentrated in the brain of the fetus.
اهمية أحماض أوميغا 3 ودهون أوميغا 6
تضم الأحماض الدهنية المتعددة، عدة عائلات مغذية ومفيدة لنمو الجسم والدماغ، ومن ضمنها عائلة الأحماض غير المشبعة أوميغا 3، وعائلة أوميغا 6. فهي ضرورية لتغذية الإنسان. فكيف يمكن إحداث توزان غذائي يضتمن توفير أحماض اوميغا 3 و6
ويمكن تدعيم قائمة الطعام بأحماض أوميغا 3 من خلال تناول كل من :
1- البيض المدعم، أي المدعم بالفيتامينات أو المعادن، يمكن أن توفر البيضة المدعمة نحو 50 %من الحاجة اليومية للمراة الحامل والمرضع من أحماض أوميغا3 طويل السلسلة.
2- السمك المدعم بأحماض أوميغا3، ومن المهم معرفة نوع السمك، ومستوى أوميغا3 المقبول في هذا النوع من السمك.
3- منتجات مدعمة إضافية، ومن المهم تتبع المنتجات المدعمة بالأوميغا 3 الجديدة. حيث يجب قراءة التعليمات الموجود على المنتج، لمعرفة نوع الأحماض الدهنية الموجودة في المنتج وكميتها.
- تناول المكملات الغذائية من أوميغا3، كإضافة شخصية ولمدة بسيطة ضمن إطار معين، وعلى سبيل المثال يمكن تناول المكملات الغذائية في اطار علاج غذائي طبي لفرط الدهون في الدم، وفي فترة الولادة أيضاً. ولكن يفضل استشارة أخصائي التغذية بهذا الموضوع.
- ضمان استهلاك الأطفال والرضع لأوميغا 3 وبشكل يومي، ويوضع ضمن قائمة التغذية اليومية لهذه الفئات العمرية، ويمكن أن تدخل ضمن مستحضرات غذائية مخصصة للأطفال.
- إحداث توازن في تناول كل الأطعمة التي تحتوي على كل من أوميغا 3 و 6. من خلال زيادة استهلاك حمض الاوليك، وهو من الأحماض الدهنية الأحادية غير المشبعة، والمتواجد في زيت الزيتون. وتناول الأطعمة التي تحتوي على الزيوت النباتية الغنية بأحماض أوميغا 6، مثل زيت الزيتون، وزيت الكانولا، والأفوكادو، واللوز وغيرها.
- المزيد حول : أوميغا 3 أحد أهم المكملات الغذائية!
ما هي الأحماض الدهنية من نوع أوميغا 3 و6؟
الأحماض الدهنية أوميغا 3 و أوميغا 6، هي عبارة عن عائلتين من الأحماض الدهنية المتعددة غير مشبعة، وهي ضرورية لغذاء الإنسان . وكل عائلة تحتوي على نوعين من الأحماض الدهنية، ومنها الأحماض القصيرة والتي تحتوي على (18 كربون )، والأحماض الطويلة التي تتكون من (20 كربون) .
وعائلة الأوميغا3، تتضم الحمض الدهني القصير، الالفا لينولينيك Alpha Linolenic acid ) ALA,18:3)، ويتواجد هذه الحمض في النباتات وتحديداً في بذور الكتان وزيتها، وزيت الكانولا، والجوز وزيت الجوز، كما يتواجد بكمية قليلة في الأوراق الخضراء.
أما الأحماض الدهنية الأطول في أوميغا 3، فهي الأهم وتضم الحمض الدهني EPA، وDHA وينمكن الحصول عليها من خلال تناول الأطعمة البحرية والطحالب والأسماك الشمالية ، والدهنية منها. وكذلك مركزة في فواكه البحر، وفي البيض المدع بأوميغا 3.
وعائلة الأوميغا 6، فهي تضمن الأحماض الدهنية القصيرة، والمتمثلة بحمض اللينوليك Linoleic acid)LA,18:2)، ويتواجد هذا الحمض في الأساس في الأطعمة التي تحتوي على النباتات، ويعتبر مركب مركز في معظم الدهون النباتية، ومن بينها زيت الذرة، وزيت وبذور عباد الشمس، و زيت القرطم، والسمسم.
أما الأحماض الدهنية الطويلة والمهمة في في عائلة اوميغا6، فهي حمض الاراكيدونيك Arachidonic acid) AA) ويتواجد في الأطعمة المعدة من المصادر الحيوانية والتي تعيش على اليابسة مثل اللحوم، ومنتجات الحليب والبيض.
والأحماض الدهنية الطويلة، تعتبر مصدر لإنتاج عوامل منظمة دهنية من عائلة إيكوزانويد Eicosanoid ، والتي تساهم في مراقبة عمليات الالتهاب، ودرجة حرارة الجسم، و تخثر الدم وتدفقه، ورد فعل مناعي ناجم عن الجهاز المناعي.
احتواء الأطعمة على دهون أوميغا 3 و 6
عبر التاريخ البشري، هناك العديد من الأدلة، التي تبين أن أحماض أوميغا 3 قد وجدت في الأطعمة والمغذيات التقليدية للإنسان، فهي الأصل في التغذية السليمة. وقد حدث في ذلك الوقت تناسب بين قيمة أوميغا 3 وأحماض أوميغا 6 بقيمة 1:1. ومع السنين أخذت هذه النسبة بالانخفاض للأسوء وتحديدا لأوميغا 3.
ولدى أجسامنا قدرة محدودة في تحويل الأحماض الدهنية أوميغا3 القصيرة الى الطويلة، ويزداد نسبياً لدى النساء الحوامل والمرضعات. وتقل قدرتنا بشكل ملحوظ، عند تواجد تركيز مرتفع من الأحماض الدهنية أوميغا6 . إذ نستهلك اليوم، أوميغا 6 بشكل أكبر من إستهلاك أوميغا 3. وفي أوروبا فإن النسبة ما بين الحمضين تقريبا 15:1 لصالح الأوميغا 6. ويعود السبب في قلة استهلاك أوميغا 3، أن طريقة تغذية حيوانات المزرعة هي تغذية غنية بأوميغا 6، كما أن في الولايات المتحدة تواجه نفس هذا الوضع، حيث التنافس بين الحمضين قد وصل ما نسبته 25:1 في تلك البلاد. فهي الأرخص والأكثر شيوعاً، وكذلك انخفض استهلاك اوميغا 3 بسبب استهلاك السمك من حول العالم.
إحداث توازن بين كل من أحماض أوميغا 3، و6، هو أمر مهم ومفيد للحصول على الغذاء المتوازن، وخفض عوامل الخطر في الدول الغربية والمتعلقة في الإصابة بفرط وتخثر الدم، والتأكسد، والالتهاب.
أوميغا 3 مفيد أثناء فترة الحمل
الأحماض الدهنية من نوع أوميغا 3 هي مفيدة أثناء الحمل، وضرورية لزرع الجنين في بطانة الرحم، ومنع حدوث الالتهابات ورفض الجسم للجنين. فكلما دعمنا النظام الغذائي أكثر بأحماض أوميغا 3، حصلنا على إنتاج أكبر من الأحماض الدهنية غير المشبعة والتي تعود لعائلة إيكوزانويد Eicosanoid ومن نوع أوميغا 3، فهي تحافظ على سلامة الأم الحامل أثناء الحمل، وتساعد في تطوير ونمو الجنين، وولادته ولادة سليمة مع الحفاظ على وزنه الصحي، وخروجه من رحم الأم في الموعد الطبيعي.
ويذكر أن رحم الأم الحامل، يتطور بشكل متسارع في الثلث الثاني من مرحلة الحمل، لذا من المهم تناول الأطعمة في تلك المرحلة، والتي تحتوي على أحماض أوميغا 3، حيث تتمركز في دماغ الجنين.
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