Whenever we hear the word "fat", we immediately begin to worry that when we use it, we can add fat deposits and excess weight to our bodies. Nevertheless, "OMEGA" is a set of FATTY acids, which are very necessary for the physical processes of our body and general physical health.
Omega-3 and Omega-7 have their own responsibilities in the body, but they are not equally important to us. It is necessary to maintain an effective ratio in the intake of these polyunsaturated fatty Ω-fats to extract the greatest benefit from them, to prevent their excess and deficiency.
In this article, we will take a closer look at what Omega-3 and Omega-7 acids are, in which natural oils they are contained and how they affect the human body.
Omega-3: importance for human health.
Omega-3 can be considered the “Alpha Omega” (most important) because of all its important functions and benefits. In addition to improving brain and joint function, these fatty acids reduce the risk of cancer, heart disease, and diabetes, and also have benefits associated with fat loss and muscle building in athletes. And this is only a side benefit. First of all, Omega-3 is responsible for controlling blood clotting in the body and the formation of brain cell membranes.
This is the most important of the omegas, which must be taken in addition to the daily diet because the body not only does not produce it by itself but also receives too much Ω -6 and Ω-9, which requires the restoration of an optimal ratio in the body.
Benefits of Omega-7.
Omega-7, or palmitoleic acid - is a monounsaturated fatty acid that was discovered by Harvard scientists in 2008. It is not an essential fatty acid and is synthesized in the body in the liver and adipose tissue.
One important thing that scientists have found out about Omega-7 is the presence in foods containing palmitic acid - one of the most harmful fats for the heart. At the same time, Ω-7 acts against this palmitic acid, providing the opposite effect - it reduces inflammation and insulin resistance whereas palmitic acid increases it.
What natural oils contain Omega-3?
The most popular source of Omega fatty acids is flax oil, in which these essential substances occupy more than half of the mass (up to 55%). In numbers, the benefits of linseed oil look impressive: to cover a person's daily need for Omega-3, only 1.9 g of linseed pomace (less than a teaspoon) is enough!
The second in the rating of Omega-3 content is Camelina (False flax) oil. Alpha-linolenic fatty acid occupies about 35% of its composition, linoleic acid is almost 2 times less, which makes this oil very useful for health.
The rich aroma and slightly insular taste of the oil give piquancy to vegetable dishes, so it is most often consumed by adding to them. The daily dose is 1 tablespoon, it contains quite enough Omega-3 fats to cover all the needs of the body.
Another natural oil containing Omega-3 in large quantities is pine (cedar) oil, the so-called "Cure for a hundred diseases" (so-called in Siberia oil from pine nuts). High nutritional value, numerous therapeutic properties, very harmonious and delicate taste have earned him great popularity and respect.
Indeed, the chemical composition of the cedar product is very diverse:
- unsaturated acids – Omega-3 (about 20-30%), Omega-6 (about 38-45%), Omega-9 (25-35%);
- vitamins - A, E, D, group B;
- over a dozen minerals;
- lipids, phytosterols.
Moreover, bioactive substances are in high concentrations in it, so it is recommended to take them in an amount of 1-2 tablespoons per day.
Where can Omega-7 be found?
The first thing that comes to mind when looking for an answer to this question is sea buckthorn. Sea buckthorn oilis the leader in Omega-7 content. Other few (and not so rich) sources of this acid are Australian macadamia nut, mink, seal and whale oil and other similar exotics.
Sea buckthorn oil goes well with any preparations, except those that contain high doses of vitamin E. The oil is excellent for combined use with preparations that improve the condition of the skin (for example, Omega-3, hyaluronic acid).