“Omega 3 fat” and “Omega 6” if you eat in balance and not get sick, how should you eat?

“Omega 3 fat” and “Omega 6” if you eat in balance and not get sick, how should you eat?

fat It is one of the 5 food groups that are essential for the body. It is an important component that helps build cell membranes and the functions of various body systems.

Regular fats contain both saturated, unsaturated and trans fats that are harmful to the body. The fat that is essential for the body isomega 3 fat andamerica 6 because the body cannot make it on its own. It is present in many cooking oils and foods.

saturated fat, unsaturated, trans fat

saturated fat Such as animal fats, fats from milk, butter, cheese and from certain plants such as palm oil, coconut oil, coconut milk, etc.

monounsaturated fat is a lipid that has a single double bond in the molecule. found in olive oil Canola oil, rice bran oil, tea seed oil

polyunsaturated fat is a lipid that contains multiple double bonds in the molecule. Found in common vegetable oils such as soybean oil, rice bran oil, sesame oil, etc.

trans fat is the introduction of unsaturated fat to partially hydrogenate in the industrial system. This causes the state of fat to change from liquid to solid. The advantage is that the cost is lower. and can be stored longer But it affects the body in many ways. Especially cause coronary heart disease and cerebrovascular disease. This raises the level of LDL cholesterol in the blood vessels. and lower HDL cholesterol levels

Omega-3 fats reduce inflammation.

is a group of monounsaturated fatty acids Which is necessary for various functions within the body, including food such as fish and seafood. Especially cold-water fish such as salmon, mackerel, tuna and sardines.

Fish with omega-3 fats should be cooked unheated. to prevent the omega from being destroyed. Therefore, it is not surprising that Japanese people like to eat fresh raw fish.

In Thailand, research has found that mackerel, nest fish, snapper, grouper, tuna, organic fish, bonito fish, and trout have omega-3s, not allergic to deep-water fish. Omega 3 is also present in nuts and seeds. such as chia seeds, flax seeds, walnuts, pumpkin seeds

Omega 3 Fat Benefits

consumption of omega-3 fatty acids Reduces the risk of clogged arteries Reduce the adhesion of platelets Prevents memory loss in the elderly stimulates brain development Reduce the amount of triglycerides in the blood lower blood pressure

Therefore, omega-3 fatty fish should be eaten at least twice a week. but if consumed in large quantities Of concern is the heavy metals present in marine fish such as mercury and lead.

Although omega-3 is useful in reducing the adhesion of platelets. But if you eat too much fatty fish. When the bleeding is difficult to stop Therefore, it must be eaten in moderation.

Too much omega 6 can speed up inflammation.

classified as unsaturated fatty acids (Polyunsaturated) that is essential to the body (Essential fatty acid). The benefit of omega 6 is to help the health of the blood and heart systems, found in vegetable oils such as soybean oil. sunflower oil Corn oil, etc.

There are also eggs, nuts, dairy products and meat, etc. Most people consume enough or more omega-6 than their bodies need every day. cause inflammatory processes in the body high blood pressure, blood clots increased risk of heart disease and stroke

In general, the recommended ratio between omega-3 and omega-6 fats is 1:1, and should be taken in roughly the same amount, or 4:1.

But most people consume 10 to 20 times more omega 6 than omega 3. That is, they get too much omega 6, especially those who like to eat fried, fried, and fatty foods.

The omega 9 fats are monounsaturated fatty acids. Not necessary for the body like omega 3 and 6 fats because omega 9 can be created by the body.

Dr. Anocha Petcharat King Chulalongkorn 9 Hospital provides information that the current consumption of omega 3 and omega 6 is not standardized (1 to 1 or 1 to 4), but the consumption is up to 1 to 15, so fat causes inflammation in the body. More than anti-inflammatory, causing many diseases.

“Using almost any type of cooking oil It has a higher omega 6 ratio than omega 3, the more you use it The more omega 6 you get, the more fried and stir-fried foods are used. This causes omega-3 oils to oxidize. as far as I have studied There hasn’t been any oil that has the omega 3 and 6 we need. Most of them are high in omega 6.

Take, for example, one type of oil per serving. Contains 0.79 grams of omega-3 fats, 7.91 grams of omega-6 fats and 3.08 grams of omega-9 fats. 4 to 1)

Healthy oils?

Another interesting example canola oil (Canola Oil) is a vegetable oil extracted from the seeds of the canola plant. One type of oil is popular among health lovers. It is believed that it may help reduce cholesterol in the blood. due to the high content of unsaturated fat

Canola oil contains monounsaturated fatty acids. (Monounsaturated Fat) about 64%, the remaining fatty acids are polyunsaturated fatty acids. (Polyunsaturated Fat) about 28 percent of the fat in this group includes essential fatty acids. such as linoleic acid or the familiar omega 6 And it also contains about 7 percent saturated fat.

This oil is high in good fats and is a healthy food. But it also contains trans fats that increase the level of bad cholesterol in the blood and can cause fat clots in the arteries. resulting in heart disease cerebrovascular disease and type 2 diabetes

As you can see, the cooking oil label only tells about its good properties. And often consumers do not care that. Higher omega-6 content than omega-3, when consumed in large quantities, is likely to cause inflammation.

As for the oil that is advertised as being healthy. Many species go through many processes. to make vegetable oil clear no rancid smell looks appetizing When the food is fried at high heat will change into trans fat

Therefore, cold pressed vegetable oil by the process without heat should be an option Because it does not cause changes in the structure of nutrients.

Cold pressed oil is rich in good fats. and a large number of essential vitamins The vitamins and fats received will vary according to the type of plant.



-Dr. San Jaiyodsilp, www.pobpad.com, Department of Science Service, Rama Channel


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