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Most of lipids (fats) are bad for our body, leading usually to weight gain. But also they are essential for a normal body functioning. In a weight loss diet fats must be reduced but not removed completely. It is important to know how to include lipids in our daily diet.
The role of fat in our body is: fats are used for energy, fats protect internal organs, fats prevent internal energy losses and they serve as anti-inflammatory mediators.
Fatty acids are elements from fats as amino acids exist in protein composition. Fatty acids are essential for the body but can't be produced naturally by the body and must be obtained from food. They are known as essential fatty acids.
Essential fatty acids role:
- adjust major body processes;- help in cholesterol producing;
- promote health;
- help immune system and nervous system reactivation;
- are involved in inflammation control;
- strengthen tissues;
- help the body to burn fat;
- carry oxygen to tissues;
- nourish and protect skin, helping to use vitamins A and E needed for healthy skin and hair.
The two important essential fatty acids which can be found in food are: Omega 3 and Omega 6.
Omega 3 - help cardiovascular system, stabilize emotional balance and a good mood; this can be found in meat, especially fish oil, nuts, walnut oil, rapeseed oil, olive oil, herring, sardines.
Omega 6 - help brain normal functioning and immune system; sources of fatty acids omega-6 are: vegetables, fruits, nuts and seeds, flax seeds oil, black gooseberries oil, borage oil, stone grapes oil, sunflower oil.
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