Hello everyone, I'm Ryo Kutani, a nutritional therapist, and today's topic is: Essential fatty acids for eicosic acid, which is also friend and foe, and now let's get into the topic:
In order to achieve the goal of not causing inflammation in the body to run out of control and maintain good health, we must not only consume foods or nutrients that contain antioxidants, but also pay attention to eating good oils, and eat less or avoid bad oils such as hydrogenated oils and oxidized oils.
There are good and bad oils, and the same is true of fatty acids in oils, but whether they are good or bad, they are necessary for the human body. From the name of eicosic carbonate, we can know that it refers to some essential fatty acids that contain 20 carbons. Good eicosic acid can help the body fight inflammation, and bad eicosic acid will promote the occurrence and development of inflammation in the body. Of course, the "good and bad" here is only to give us a better understanding of the eicocarbonic acid that is also friend and foe, and is not absolutely good and bad.
Why is bad eicosic acid also necessary for the human body?
Inflammation is a defense response of the body to stimuli, under normal circumstances, inflammation is beneficial, is the body's automatic defense response, the body needs to be inflamed when it is inflamed, and the "bad eicosic acid" that promotes the occurrence and development of inflammation is naturally an essential fatty acid for the human body.
However, sometimes, inflammation is also harmful, such as an attack on the body's own tissues, inflammation that occurs in the transparent tissues, and so on, in this case, the "bad eicosic acid" that promotes the development of inflammation is really bad.
For better or worse, eicosic acid cannot be produced by the human body, so the human body must obtain eicosic acid by ingesting foods containing eicosic carbonic acid.
Common eicocarbonic acid According to the molecular structure, we can commonly divide eicocarbonic acid into -3 fatty acids, -6 fatty acids and -9 fatty acids.
3 fatty acids. 3 There are three types of fatty acids: A-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
3. Fatty acids play an important physiological role in promoting nerve development and regulating inflammatory responses in the human body, and are essential nutrients in human diet, which can effectively prevent cardiovascular and cerebrovascular diseases and tumors.
After research and analysis, it was found that there was no significant difference between plant foods and animal foods in terms of ALA content, and the content of legumes and nuts was more, such as soybeans, walnuts, flaxseeds and chia seeds.
In terms of EPA and DHA content, animal foods are higher than plant foods, which are mostly found in fish, seals, and breast milk;
Plant-based foods do not contain EPA or DHA, except for hair cabbage, agar, kelp, cauliflower, chili, green pepper, quinoa, etc.
6 fatty acids. 6 Fatty acids are also vital in the human body. In cholesterol metabolism, cholesterol must be bound to linoleic acid, a W-6 fatty acid. Unsaturated fatty acids in the human brain are divided into 50% w-6 fatty acids and 50% w-3 fatty acids.
6 Fatty acids arachidonic acid is widely found in the fat of land animals, and the prostaglandins it produces are hormone chemicals necessary for many life functions of the human body, but they are also substances that promote inflammation. Therefore, for people whose bodies are prone to inflammation and have a strong inflammatory reaction, they should eat less arachidonic acid, that is, eat less meat from land animals such as chicken, duck, beef, and pork, and supplement flaxseed oil and fish oil in time.
W-9 fatty acids.
W-9 fatty acids are oleic acid, and the biggest difference between them and W-3 and -6 is that -3 fatty acids and W-6 fatty acids are essential fatty acids, because the body cannot produce them on their own, so they can only be obtained through diet or nutritional supplements. However, -9 fatty acids are not really essential fatty acids, because the body can produce them in small amounts, but the conditions for their own production can only be the presence of other essential fatty acids in the body.
Although -3 and -6 fatty acids have more benefits than -9 fatty acids, the body cannot do without -9 fatty acids, because W-9 fatty acids are important for preventing diseases such as cardiovascular and stroke and are thought to be a fatty acid that lowers cholesterol and promotes immune system health.
One of the main reasons why modern people have so many diseases caused by inflammation is that they eat too much fried food and trans fatty acids, and eat too little fresh fruits and vegetables, and another reason is that the ratio of -3 fatty acids to W-6 fatty acids in the diet is imbalanced.
It is generally recommended that the body will be in a healthy and balanced state when the ratio of -3 fatty acids to W-6 fatty acids is 4:1.
Well, this health knowledge will be shared here for the time being.
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I'm Ryo Kutani, a dietitian who can solve the problem of how harmful trans fatty acids are