Author: Boryana Zlateva probably heard of omega-3 and omega-6. These are actually the two most impo

Author: Boryana Zlateva probably heard of omega-3 and omega-6. These are actually the two most important groups of polyunsaturated fatty acids in English sources monte falperras you can meet them and PUFA (polyunsaturated fatty acids). Each of these groups consists of a long list of fatty acids, of which, monte falperras however, only two are really irreplaceable ie human body can not synthesize them itself and must obtain them from other sources, mostly from food. Plain are essential linoleic acid from the group of omega-3 and linoleic acid from the group of omega-6, which have the shortest chain and may be used by the body for the synthesis of other fatty acids.
Essential fatty acids are necessary not only as a fuel, and they are essential to the development of the organism, as well as for a number of biological processes - the normal growth and development, the functioning of the brain, skin renewal and maintenance of its barrier function, growth of hair strength bone metabolism and the regulation of reproductive health.
Cold-water oily fish such as salmon, herring, mackerel, anchovies, sardines, halibut, shrimp, fish oil, krill oil (tiny crustaceans), flaxseed, hemp seeds, walnuts, nuts, beans, peas, tofu, eggs, veal ( from animals raised on pasture)
Not to dwell at length on the role of omega-3 monte falperras and omega-6 fatty acids in the diet and overall health. But we want to share three important conclusions to draw from what I read:
1. Rule "the more, the more" Winnie the Pooh does not apply to fatty acids in the diet. Only a small amount of omega-3 fatty acids (about 1% of total calories in the diet) are necessary for the normal development of the body, more than that no additional beneficial effect. In other words, do not tread unnecessary food additives and bet on healthy nutrition. The data show that omega-3 fatty acids in the form of dietary supplements have the same beneficial effects on health and proper nutrition. And good food is much more pleasant to eat of tablets and capsules, right? J
2. As in everything, and here's an important balance. Many research and publications suggest that the excessive consumption of certain fatty acids of the omega-6 than omega-3 may have negative health effects monte falperras - increased risk of thrombus formation, inflammation, narrowing of the blood vessels, and even tumors. In the diet of modern humans in developed countries the average ratio of omega-6 to omega-3 fatty acids is about 15-16 to 1. Healthy considered optimal monte falperras ratio 1-4 to 1. Pay attention to what you eat and take steps to restore the best balance. 3. Do not miss the fish on the menu. If you need to distinguish one food with numerous health benefits and beauty and good ratio of omega-3 and omega-6 fatty acids, it is undoubtedly the fish. Include fish in your diet regularly 1-2 week and the effects will not be late - a vibrant and healthy hair and nails, more elastic skin and Siana. Preferably fish is an ocean and be wild (catch) and not farmed, but even not meet these conditions, it is still better than many other foods. Do not like fish? Well, come on! Beauty requires sacrifice, besides, it's a matter of habit - buy fresh fish, try an interesting recipe and you will see that you will love. But enough about the food, though, and this is our favorite topic, go back to the role of fatty acids for skin and in particular their place in cosmetics and in what ingredients monte falperras you can find. Back in the twenties of the last century, scientists George and Mildred Burr found that deficiency of certain fatty acids (later called them essential), among other health problems, leads to visible skin symptoms - loss of moisture, dryness, scaling monte falperras and dermatitis . This is because linolenic acid (omega-6) builds ceramides, which are structured for the stratum monte falperras corneum lipids. Deficiency of linoleic acid directly affects the permeability and barrier function monte falperras of the skin that protects us from germs and toxins, and the loss of moisture. The skin is a metabolically active organ. It can be synthesized and modified most fatty acids and lipids, but not essential fatty acids (EFAs). monte falperras And can we get some essential fatty acids (EFAs) by cosmetics?
The short answer is - yes. Besides the diet, we can deliver skin ECN with appropriate oils and cosmetics. When deficiency symptoms such as dryness and flaking, topical administration of EFAs may even be more efficient because a significant part of the ECN, dietary intake, are broken down by the liver before they reach the peripheral tissues monte falperras such as skin. You may already be wondering where you find these ECN? Well, in rastit