More and more people began to exclude from their diet food products that contain fats. Nutritionists and doctors claim that food in which there are Omega-6 fatty acids should be present in the diet, but only in reasonable quantities. If you want to get rid of excess weight, such products must be in the menu. In addition, the amount of Omega-3 should be 4 times less than Omega-6.
Why are Omega-6 fatty acids?
Without these substances, human cells simply can not exist, transmit information, etc. They also take a direct part in the metabolic processes and supply the body with the necessary energy.
Useful properties of Omega-6:
- Has the ability to reduce cholesterol in the blood.
- Reduces the development of inflammatory processes.
- Helps improve the condition of nails, skin and hair.
- Strengthens immunity.
- Recent studies have shown that fatty acids have a positive effect on metabolism.
- Promotes the buildup of dry muscle mass.
Where are Omega-6 fatty acids?
To get the body these substances, include in your diet such foods:
- Vegetable oils: olive, peanut from wheat, sesame or walnut.
- Mayonnaise, but only without cholesterol and hydrogenated margarine.
- Poultry meat: turkey and chicken.
- Dairy products: milk, cottage cheese, yogurt, etc.
- Nuts: almonds and walnuts.
- Soybeans and sunflower seeds.
Also, you can additionally take fatty acids in tablets, which are sold in almost any pharmacy. In this case, when using such drugs you can get rid of excess weight.
What products contain Omega-6 fatty acids, we learned, now it is worthwhile to figure out how to use them. As you can see, basically, these substances are in oils and mayonnaise, so they need to be used rationally and do not add in large quantities to each dish. Since the consumption of Omega-6 can cause serious health problems: a decrease in immunity , increased pressure, the development of various kinds of inflammatory processes, etc. Therefore, the daily norm of the substance should not be above 10% of the daily calorie rate. The amount depends on many factors, but on average ranges from 5 to 8 g. It is also very important that sources of omega-6 fatty acids are of high quality, for example, the oil must be the first cold pressed or at least unrefined.