Contents:

• Unsaturated omega-3 fatty acids
• Unsaturated omega-6 fatty acids

We usually associate fat with something we should avoid in our diet if we care about our health and a slim figure. However, there are good fats that are necessary for the proper functioning of the body and are responsible for proper development and immunity. Omega-3 and omega-6 fatty acids are the so-called essential fatty acids (EFAs). They belong to the group of good fats and protect us from the development of various diseases. Each of them plays a different role in our body. To fully enjoy our health, we need all of these acids in the right proportions. Our bodies cannot produce them on their own, and since they are extremely important, they must be obtained through food. In addition, there are also healthy omega-9 acids that are produced in our bodies. So let's take a look at omega-3 and omega-6 fatty acids, why they are so important, and where we can find their source.

Unsaturated omega-3 fatty acids

Omega-3 fatty acids include:

• EPA – Eicosapentaenoic acid,
• DHA – docosahexaenoic acid,
• ALA – Alpha-linolenic acid.

These acids lower triglyceride levels, or bad cholesterol (LDL), and also raise levels of good cholesterol (HDL). They have an anti-inflammatory effect and are an essential element for cell development in our body, ensuring better functioning of cell membranes. This has an invaluable influence on the proper functioning of all life processes that occur in our body from conception onwards, including the proper formation of the brain. Unsaturated omega-3 fatty acids significantly improve heart function, prevent the formation of blood clots, inhibit inflammatory processes in the arteries, reduce the risk of blockages and blood clots, increase the body's immunity, and improve brain function. They help in the fight against depression, high blood pressure, and atopic dermatitis, among other conditions. Sources of omega-3 fatty acids include:

• fatty sea fish such as mackerel, halibut, salmon, sardines and herring,
• linseed oil ,
• Seafood,
• Italian nuts,
• Linseed,
• Chia seeds .

Unsaturated omega-6 fatty acids

Omega-6 fatty acids include:

• Linoleic acid,
• Arachidonic acid.

Unsaturated omega-6 fatty acids are involved in the production of hormones, connections between brain nerve cells, or neurotransmitters, and improve the functioning of the nervous system. They control the proper functioning of the heart, blood pressure, kidneys, and digestive system. They are also a component that builds cells. Omega-6 acids support the body in the treatment of type 2 diabetes, hormonal imbalances, and various skin diseases. They also influence the overall reduction of cholesterol levels, both bad and good. Valuable sources of these acids include:

• Oils: Sunflower, Corn, Borage, Evening Primrose, Soy ,
• Seeds: sunflower, pumpkin and sesame,
• Peanuts,
• Cashew nuts
• Almonds ,
• an avocado.

Compared to other European countries, especially in the west and south, seafood and fatty sea fish are consumed in relatively small quantities in Poland. It is recommended to eat sea fish on average twice a week, and it is best to avoid frying and adding breadcrumbs when preparing it. Omega acids can also be taken in the form of dietary supplements, following the instructions on the packaging.