The omegas that should not be missing in your dishes
We have already talked about omega 3 and surely you have heard about this type of fat many times, but among the good fats, not only is this omega, so today we show you which are the omegas that should not be missing in your dishes.
Unsaturated fats called omega
We often hear that it is unsaturated fatty acids that we must prioritize in our diet in order to take care of health and it is precisely this type of lipid that is called omega, since the number that follows the term "omega" designates the position of the double bond they possess.
Thus, omegas are in general fats with positive effects on our health, which must be present in the diet in greater proportions than saturated fats or trans fats, if we want to protect the body and improve its functioning.
Not all omegas are found in the same foods nor are they essential, that is, only some types of unsaturated fatty acids cannot be produced by the body, but all of them have an effect on our body.
Basically, all omegas are unsaturated fatty acids that we must consume in greater proportions than other types of fats.
The omegas that you should add to your dishes
Next, we present the omegas that should not be missing in your dishes and we briefly describe their functions and food sources:
- Omega 3: it is a type of essential polyunsaturated fat, that is, the body cannot produce it so we can only acquire it from the diet. It has benefits at a cardiovascular level, taking care of blood vessels and reducing total cholesterol as well as LDL cholesterol. Among the omega 3 are linolenic acid, docosahexanoic (DHA) and eicosapentaenoic (EPA), we can find them in fatty or blue fish, in nuts and seeds, in quinoa, in oats and to a lesser extent in vegetable oils.
- Omega 6: It is also a polyunsaturated fatty acid that the body cannot synthesize. These include linoleic and arachidonic acid. It reduces total and LDL cholesterol, but it can also reduce HDL or good cholesterol in the body. It is found in seeds and derivatives such as sunflower, corn, soybean or other oils.
- Omega 9: it is a monounsaturated fatty acid, it is not essential, and the main one is oleic acid. It is very helpful in reducing bad cholesterol and raising good cholesterol, therefore, it benefits cardiovascular health. It is found in olive oil, olives, avocado, and nuts.
These are the main unsaturated fatty acids or omegas that should not be missing in our dishes if we want to have an adequate intake of healthy fats that protects our health.
How much unsaturated fat do we need to consume?
In the diet, it is recommended that fats do not contribute more than 30% of daily calories, however, within this 30% of fats, differentiated amounts of unsaturated, saturated and trans fatty acids should be consumed.
Thus, it is recommended that less than 10% of the total calories of the day be covered by polyunsaturated fatty acids (omega 3 and omega 6), and there should be a ratio between omega 6 / omega 3 not greater than 10/1 and ideally, ratio less than 5/1, to achieve greater benefits at the vascular and cardiac level, due to the inflammatory capacity of omega 6 and anti-inflammatory capacity of omega 3.
Regarding monounsaturated fatty acids, it is recommended that they offer around 15% of daily calories, an amount that Spaniards do not find easy to achieve given the high consumption of olive oil.
As we can see, most of the fats in our diet must be unsaturated or omegas, so with a greater consumption of fatty fish, vegetable oils, seeds and nuts, we can guarantee their presence in our diet and thus, benefit the health of the body.
Some preparations rich in omegas 3, 6 and 9 are:
- Canapes with avocado and cod cream
- Baked mackerel with roasted vegetables
- Baked spiced nuts
- Olive oil cookies with almond crocanti
- Salmon makis with avocado and salted bonito
- Twisted spelled bread with seeds and raisins
- Nut crackers
- Smoked salmon with avocado mousse