Fats and fatty acids are the main sources of energy for our body. As a result of their splitting and transformation, a significant amount of energy is released, which is the basis of life. In fact, any fat can become an energy source, but the body receives energy for certain purposes from strictly defined types of fats. So, for the work of nerve cells, one type of fat is needed, for the intestinal microflora – another. Some of the fats entering the body can be processed by the body itself into the types it needs, however, there is a certain list of substances that the body is not able to synthesize on its own, for their intake an external source is needed. Such fats – or rather, fatty acids – are called essential.

All essential fatty acids are usually divided into two large groups – omega-3 fatty acids and omega-6. They also serve as a source for obtaining other types of fatty acids, which is why these two types of substances must necessarily enter the body in sufficient quantities.

Omega 3 fatty acids

The daily intake of omega-3 fatty acids for an adult is from 1 to 2.5 grams per day. The exact figure depends not only on age, but also on activity during the day, on body weight, on gender, type of activity and some other factors.

Omega 3 fatty acids являются незаменимым источником строительного материала нервных клеток. This means that the functioning of the brain, the nervous and endocrine systems, their full-fledged work and development depend on them. They also regulate the work of the circulatory system, affecting the development of vascular and heart diseases.

Omega 6 fatty acids

The daily intake of omega-6 fatty acids is 4 to 8 grams per day.

A lot depends on their presence in the diet: omega-6 fatty acids affect the functioning of the liver, nervous system, and blood vessels. The condition of the skin, the functioning of the immune system, the condition of the joints and spine, and the hormonal level depend on them.

Sources of receipt: traditional

Not all food substances contain the necessary complex of essential fatty acids. Therefore, for the full functioning of the body, it is necessary to monitor your diet, be sure to include products from the following list in the menu.

Sources of omega-3 fatty acids:

Fish, primarily salmon, tuna and other fatty species;
Cereal sprouts – germinated wheat, oats, rye;
Soy and soy products – tofu cheese, soy milk, etc.;
Nuts, especially walnuts;
Vegetable oil – soybean, linseed, hemp;
Sunflower, pumpkin, flax seeds.
Sources of omega-6 fatty acids:

Vegetable oils are the main source of fatty acids in the body, primarily sunflower oil, corn oil, olive oil;
Seeds of plants – pumpkin, sunflower, sesame;
Walnuts;
Poppy, especially the seeds used in cooking;
Cereals – germinated wheat and soybeans.
The main source of essential fatty acids, as already mentioned, are vegetable oils and fish. It is these products that most often appear in our usual diet, and it is on them that the main burden of supplying our body with the substances we need falls. However, the issue with oil is also not so simple. It is best to use unrefined oil, especially when it comes to sunflower or flaxseed oil. Unrefined, that is, not subjected to additional heat treatment for the purpose of purification, contains much more polyunsaturated omega-3 and omega-6 fatty acids than refined oil.

Sources of receipt: alternative

However, in addition to eating the required amount of oil, fish or wheat germ, there is another way to “supply” your body with the necessary amount of fatty acids – by taking nutritional supplements.

Fish oil capsules, vitamin complexes or sports nutrition kits – these pharmaceutical preparations contain the necessary amount of essential fats. When making a choice – oil or capsules – it is worth considering not only financial possibilities, but also taste preferences. Yes, capsules are more expensive than buying a bottle of oil, but many people cannot stand the taste of linseed or sesame oil, for example. With capsules, the situation is much simpler – put on the tongue and drink water, the gelatinous shell will dissolve in the stomach, and the necessary substances will enter the bloodstream. After calculating the possible costs, taking into account your preferences, you can make a choice in favor of one or another source of essential fatty acids.