Tons of little fat, nothing fat what we really need to know for many of us the message can be reduced to this simple phrase. Apart from the need to eliminate fats (Trans) or reduce (saturated), there is only one kind of fat we need to add to our diets omega-3.
There are two distinct families of polyunsaturated fats, omega-6 and omega-3. Both are vital to health.
Within each family there is an essential fatty acid that must be present in our diet; this fatty acid parent, other family members can be produced in our bodies, including larger molecules called highly unsaturated fatty acids (HUFA).
The two families perform functions that are necessary and that balance each other. Eicosanoids components manufactured from the family HUFA of the omega-6 increase blood pressure, inflammation and proliferation, or cell division. Those formed from the family HUFA of the omega-3 protect us from these reactions. At the same time we need eicosanoids formed from the omega-6 family, when we produce too our risk of chronic disease increases.
One family HUFA of the omega-3 docosahexaenoic acid (DHA). It is an important part of the gray matter of the brain, the retina of the eyes and some cell membranes. Low levels of DHA have been associated with conditions such as depression, schizophrenia, Alzheimer's and hyperactivity disorder deficit attention (ADHD).
Omega-3 fatty acids
We have it enough by manufacturing DHA through the fatty acid omega-3 parent or taking food directly. A direct source of DHA is fish; however now we have microalgae DHA, which is in fact the source of DHA in fish. I think that some of my clients benefit from direct sources of DHA and vegetarian supplements recommend taking them, as an optimal way to achieve this AGAI. (To locate these sources search the web vegan DHA.)
A question of balance between omega-6 and omega-3
Our diets provide a multitude of sources of omega-6 grains of all kinds, seeds and seed oils, nuts, soybeans and products of animal products. The omega-3 fatty acids are present in many less food. Usually our diet provides us 10 or 20 times more omega-6 than omega-3. Experts recommend that a better balance should be two to six parts of omega-6 fatty acids and part of omega-3 fatty acids.
The conclusion of the omega-3
Brenda Davis (expert in essential acids) addresses these complex issues of dietary fats in the following books we wrote together The New Becoming Vegetarian, Becoming Vegetarian, Becoming Vegan, and I also I do in Raising Vegetarian Children. Here are some simple guidelines that can restore our equilibrium.
Limit the use of polyunsaturated oils rich in omega-6 and processed foods rich in fat that have high levels of these oils. The oils that are rich in omega-6 fatty acids are sunflower, safflower, corn, soybean and cotton, also check on the labels of processed foods if they contain these oils.
Include good sources of omega-3 fatty acids in your diet. Trust flaxseed, flaxseed oil, hemp seeds, hemp oil, canola oil, nuts and green leafy vegetables. Flaxseed and flaxseed oil are by far the richest sources, a teaspoon of flaxseed oil or a tablespoon and a half of ground flax seeds provide the daily amount needed, doubling this amount giving a substantial safety margin. Other sources include tofu and soy. (NDT Another good source is the Chia seeds.)
Some commercial oils are sold with a mixture it provides a good ratio of essential fatty acids (-balance-type oils). Although these oils would provide a good balance between omega-6 and omega-3 if they were our only source of dietary fats they are not our best choice. As long as the dietary intake of omega-6 is more than ample, of the many sources of omega-6's in our food, we must restore the balance by consuming more omega-3, found in relatively few foods.
Flax seeds as an alternative to egg
This egg substitute works well to replace an egg or two in the pancakes, muffins and most of the cakes and cookies. Instead of saturated fat and cholesterol, we increase our intake of omega-3. Fails, however, to replace the egg in an omelet, a quiche or soufflé (for alternatives see egg omelette recipe without egg ). Flaxseed oil should never be heated, however, omega-3 fatty acids found in ground flax seeds survive the baking cupcakes or short preparation of the pancakes.
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