Foods rich in omega 3 fatty acids. Composition of vegetable oil. Fatty acid rating

A bit of history

Omega-3 owes its appearance to the inquisitive mind of Danish scientists, in particular Dyerberg. He was interested in the fact that the Eskimos rarely suffer from heart disease, while their main diet consists of very fatty foods (seal meat and fish).

Together with his colleagues, Dyerberg studied the blood of the Eskimos and after 2 years of hard work, as a result of research, two fatty acids were isolated - eicosapentaenoic and docosaxenoic. This discovery marked the birth of Omega-3.

Characteristics of Omega-3

The effects of omega-3s on our bodies are truly mind-boggling. So, getting into our body with products (our body is not able to produce Omega-3), Omega-3 fatty acids are introduced into the cells of the body. They not only influence their structure, but also activate them. The result of such activities is the improvement of the cardiovascular system, hence the reduction in the risk of heart attacks, heart attacks. There is a normalization of blood pressure (the main scourge of our time), vision improves, inflammation in the joints is relieved, mental processes improve, as a result of better brain function. Omega-3 helps to strengthen the immune system, helps in the treatment of skin diseases, eczema, allergies, Alzheimer's disease.

Some studies indicate an improvement in the treatment of breast cancer. With all its positive qualities, Omega-3 also removes cholesterol and free radicals from the body, being an excellent antioxidant.

A kind of bonus from Omega-3 can be called the fact that people in whose body there is a sufficient amount of Omega-3 fatty acids do not suffer from depression. A good mood for them is the norm, and not random luck.

Important: Numerous studies have shown that sufficient intake of Omega-3 by pregnant and lactating women has the most beneficial effect on the development of the child's brain.

Omega-3 Foods

It can be put first. However, not just fish, but oily or bold fish (salmon, herring, mackerel, tuna, sardines, mackerel, etc.). It is in fish oil that contains a large amount of Omega-3. Doctors believe that by consuming fish at least twice a week, you significantly reduce the risk of developing cardiovascular diseases.

Fresh fish is preferable, since some of the beneficial acids are lost during salting and smoking, but canned fish is another matter. If the fish is canned in vegetable oil, then this is a guarantee that useful fatty acids are completely preserved (when canning in its own juice, part of the Omega-3 fats is lost). Having eaten a jar of canned sardines in olive oil in two days, you will replenish your body with the necessary amount of Omega-3.

Flax seeds

Today, flaxseed oil is sold in stores, just add it to salads. Another option is to grind flaxseed in a coffee grinder and add it to your food like a condiment or spice. The positive side of this method is that the ground seed contains not only Omega-3, but also fiber. Dose for 1 day - 1 tsp. ground seed.

Walnuts. You have probably heard that regular consumption of walnuts improves mental performance? And all because walnut oil contains Omega-3. So, eating 5-10 nuts a day, you provide yourself with the Omega-3 norm for the day.

Sesame oil

Give preference to it when dressing salads: it contains not only Omega-3, but also phytic acid (a strong antioxidant).

Rapeseed oil

Also a great option for dressing salads, a supplier of Omega-3 to our body.

Omega-3s are found in spinach, cauliflower and canola oil, melon, beans, bok choy and broccoli.

Balancing on the brink of health

With food, a large amount of omega-6 fatty acids enters our body. These acids are found in vegetable oils, cereals, eggs and poultry, margarine. Omega-6 provides health to our skin and lowers cholesterol levels, improves blood clotting. When there is too much omega-6 fatty acids in our body, our blood becomes very thick and there is a danger of blood clots. Inflammatory processes begin. This situation can be corrected only by Omega-3. Omega-6 is just as essential for the body as Omega-3, it's just that the body must have the right ratio of these fatty acids. Scientists believe that this ratio should be 4 to 1.

To achieve the right balance, it is not necessary to cut down on omega-6 foods, just include omega-3 foods in your diet. When using vegetable oil, give preference to olive oil, it has a positive effect on blood lipids.

Today there is no doubt that cardiovascular disease, obesity and diabetes are directly dependent on our diet. Omega-3s and healthy eating have become synonymous today. Omega-3s are those fatty acids that we simply cannot live without. Replenishing their content in our body, we not only prolong our life, but also raise its quality to a higher level.

Many people wonder what Omega-3 is, and so: this is a group of fats that have three types of fatty acids in their composition: eicosapentaenoic, alpha-linolenic and docosahexaenoic.

Omega-3 fats, with the help of leptin (a hormone that burns fat), reduce appetite, increase the efficiency of metabolic processes and allow the body to produce energy very productively.

Since the cellular structure of the body is very dependent on the supply of Omega-3, it is necessary to constantly replenish it. Thus, the immune system of the body is strengthened, the skin is cleansed, sugar levels and blood pressure are regulated, and a large amount of excess fat is burned.

As a result of the fact that the body cannot produce such an energy source on its own, you should look for Omega-3 in the ones that surround us and contain such essential fats.

Seafood

The richest foods in omega-3 fats are rightly considered fish and seafood. It should be remembered that not all fish is suitable for the daily menu if you want to lose weight. You need to eat medium-fat fish, such as herring, salmon, sardines, tuna, mackerel, etc. True, there are several warnings:

• lean fish, like fatty, farm-raised, and fed combined feeds, do not contain the necessary fatty acids, because they do not eat omega-3;
• for women in the position before and after pregnancy, it is necessary to limit the intake of certain types of fish (tuna, swordfish, etc.), an increased content of mercury can disrupt the development of the fetus and interfere with lactation.

Otherwise, with an average consumption of 175 grams of fish, you get your daily dose of healthy fats. Remember, heat treatment reduces the amount of acids by 25%. Therefore, when purchasing canned food, it is better to choose canned fish in than your own juice.

Fish fat

Linseed oil

The meat of cattle and not very cattle is also characterized as a source of Omega-3 acids, which are so lacking in modern people. The priority here belongs to home-grown animals, because nothing can replace grass in the garden. The benefits of such products are very significant.

daily rate

A healthy adult needs from 1000 to 1500 mg of Omega-3 acids per day. The rate required by the body per day may vary (up to 2500 mg) depending on the current state of the person.

The presence of any disease requires an increase in the consumption of such acids, which are useful primarily as a source of energy. When composing your diet, do not forget what your body needs.

Healthy foods containing healthy fats and amino acids are the key to a long, happy and healthy life. Particular attention should be paid to the balance of omega-3 and omega-6 fatty acids in the menu - do not abuse it. Be moderate and confident!

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Omega-3 fatty acids play a special role in our diet because they are essential. The best sources of omega-3 fatty acids are considered cold water fish, fish oil capsules, nuts and seeds are the second good source.

But omega-3 fatty acids are not the only type of essential fatty acids. Equally important are omega-6 and omega-9 fatty acids. Fatty acids are necessary for the formation and maintenance of the structure and integrity of cell membranes, providing cells with energy for life, creating hormone-like substances that regulate cellular metabolism.

Essential omega-3 fatty acids in food

Since the body cannot produce these important fats on its own, we must obtain them through our diet, which is why they are called PUFAs (polyunsaturated fatty acids). It's easy to declare, much harder to do.

Most Westerners are accustomed to consuming saturated fats such as dairy and animal fats. The ratio in the use of saturated and unsaturated fats is clearly not in favor of the latter.

Sausage, smoked meats, cheese, bacon, dairy products clearly dominate in our diet. This is not bad, but it has long been proven that saturated fats, consumed in large quantities, lead to inflammatory processes and cardiovascular disease.

Unfortunately, there are not so many people consuming enough essential omega-3 fatty acids. Basically, most eat omega-6 fatty acids, which are found in vegetable oils and grains. In fact, it is important to get the proper ratio of omega-3 to omega-6 fatty acids from food.

It is believed that the best ratio of omega-6 to omega-3 is 4:1, and this is not so easy to apply in your diet even with the right products. If we analyze the content of various acids in products, then omega-3s are found in the highest quality, and, therefore, more expensive products.

A lack of omega-3 fatty acids can lead to the development of serious diseases such as stroke, heart attack, cancer, asthma, depression, diabetes, obesity and accelerated aging. In products containing animal and vegetable fat, saturated and unsaturated fatty acids are in different proportions. For example, the fat content of avocados.

Foods High in Omega-3 Fatty Acids

Don't miss the fish department!

The most important of the omega-3 fatty acids is alpha-linolenic acid. Our body does not synthesize omega-3s, so it is important to get them directly from food. If you are in the supermarket, then here is the best choice of omega-3 fatty acids:

• Fish: , sardines, mackerel, herring, trout.
• Linseed oil (the highest content of linolenic acid). It must be remembered that linseed oil quickly rancid. Flax-seed.
• Walnuts
• brazil nuts
• Sesame seeds
• Avocado
• Some dark green leafy vegetables (spinach, Brussels sprouts, collard greens, mustard greens, etc.)
• Mustard oil

The most effective and acceptable way to get the required amount of omega-3 fatty acids is to eat oily marine fish. Don't miss the opportunity to eat salmon for lunch! In addition to omega-3 fatty acids, it is important to remember about omega-6 and omega-9.

Foods rich in omega-6 fatty acids

Linoleic acid

• Sunflower oil
• Grape seed oil
• Pine nuts
• pistachios
• sunflower seeds
• pumpkin seeds

Foods rich in omega-9 fatty acids

Oleic acid

Omega-9s are not classified as essential; the body can synthesize these acids on its own. But foods rich in omega-9 are recommended by nutritionists as they reduce the risk of cardiovascular disease and play an important role in cancer prevention.

• Olive oil
• Almond
• Peanut
• Sesame oil
• pistachios
• Cashew nuts
• Hazelnut

1. Omega-9s Help Lower Cholesterol
2. Strengthen immunity
3. Reduce the risk of cancer

A salad dressed with olive oil, a handful of nuts or an avocado a day is enough to cover the necessary intake of omega-9 in the body. .

The importance of eating omega-3 essential fatty acids

To date, the consumption of omega-3 fatty acids by the population is insufficient, which leads to an increase in various diseases.

Quote from Wikipedia:

Conducted scientific studies have proven that omega-3 is required for the normal functioning of the brain, as it provides the energy flow necessary for the transmission of impulses that transmit a signal from cell to cell. This allows you to increase your thinking abilities, as well as store information in memory, quickly retrieve it as needed.

The general conclusion being drawn by leading researchers is that you should increase your intake of omega-3 fatty acids in your diet. The Mediterranean diet, rich in olive oil and fish, will help improve your health significantly. If there is not enough omega-3 in the diet, then supplements containing omega-3 essential fatty acids should be taken.

Omega 3 fatty acids are a range of substances that differ in their structure and properties. You can get them from products, there are also special pharmacy preparations. It is important to know why exactly our body needs these fatty acids, as well as what harm their excess does.

Omega acids Omega 3 – These are polyunsaturated fatty acids that are important for human health. They are not produced by the body, so their presence in the daily diet is important. Omega 3 is also called vitamin F.

Scientists have proven that there is a direct link between sufficient intake of Omega 3 and serious diseases such as Alzheimer's disease, diabetes, hypertension, heart disease. That is why it is important to take Omega 3 in sufficient quantities, because this substance has a beneficial effect on absolutely everything: from the work of the heart to the appearance of a person.

Omega 3 fatty acids perform the following functions:

• Improve metabolism, which prevents obesity;
• Promote a rapid set of muscle mass, which is important for athletes;
• Normalize blood pressure, excluding hypertension and hypotension;
• Reduce the risk of strokes and heart attacks, normalize the state of blood vessels;
• Activate the work of the brain, helping to better remember and focus;
• Reduce blood viscosity and cortisol levels;
• Improve endurance, especially important during sports, sessions or blockages at work;
• Cleanse the skin, making it supple and soft;
• Promote the synthesis of testosterone, which is important for men;
• They have a positive effect on ligaments and joints.

The main benefit of Omega 3 is the ability to strengthen the structure of cell membranes, and this, in turn, normalizes the functioning of all organs and systems.

Omega 3 intake in the 2nd and 3rd trimester is very important. This reduces the occurrence of preeclampsia, miscarriage, premature birth.

But there are also harms from excessive consumption of these acids. It consists in thinning the blood, even a small cut can lead to serious consequences.

What products contain

A person must know which foods contain Omega 3 in order to make the right diet with the inclusion of this useful element.

Below is a table listing foods high in Omega 3.

• - 53.4 g per 100 grams;
• - 36.7 g per 100 grams;
• olive - 9.28 g per 100 grams;
• rapeseed - 9.26 g per 100 g.

Knowing what contains Omega 3 most of all, you can make an optimal diet. To get the most benefit from the above foods, eat them salted, pickled, and if possible, raw. During heat treatment, useful components are destroyed, and the nutritional value of ready meals is significantly reduced. At the same time, canned fish does not lose its properties: vegetable oils present in canned food protect fatty acids from destruction.

For the full assimilation of Omega-3, it is also necessary to introduce a sufficient amount into your diet, and. acts as a preservative for Omega-3, it protects Omega-3 fatty acids from oxidation. Therefore, the consumption of Omega-3 must be done in combination with the listed vitamins.

Daily rate

Adults need to take at least 250-500 mg of Omega 3 per day, the optimal rate is 1000-2500 mg per day. For adults with high cholesterol, 2000 mg daily.

Children from 3 months to 3 years old need to consume 900 mg per day. From 3 years old - 1200 mg - the daily norm for a growing organism.

Pregnant women take - 300-1000 mg per day.

Excess and deficiency of Omega 3

Any vitamin, mineral or acid must be present in the body in sufficient quantities. Therefore, eating foods containing Omega 3 in large quantities is harmful and even dangerous to health. It is worth knowing the daily norm and trying to stick to it. Conversely, if a person eats little food rich in these fatty acids, then you need to enrich the diet by including, for example, fish twice a week, taking linseed oil or other foods rich in Omega 3.

Omega 3 deficiency First of all, it affects the appearance of a person, the skin and hair suffer. It also slows down brain activity. With a deficiency of fatty acids in the body, the following symptoms are also observed:

• acne on the face and body;
• dandruff;
• peeling of the skin;
• depressive state;
• impaired attention and memory;
• pain in the joints;
• constipation;
• cardiovascular disorders.

Attention! Acute lack of Omega 3 can lead to schizophrenia.

But not only the deficit is harmful, excess omega 3 also has negative consequences, such as:

• hypotension;
• irritability;
• anxiety;
• nausea;
• lethargy;
• severe bleeding even from a small wound;
• weak muscle tone.

In our countries, an overdose of Omega-3 is not so terrible. In our diet there is not so much oily fish, seafood, and we do not consume them daily.

However, if you notice any of the above symptoms, pay attention first of all to the amount of foods you consume containing polyunsaturated fatty acids of the Omega-3 group.

List of the best pharmaceutical preparations with Omega-3

There are dietary supplements based on Omega 3, there are a lot of them, but not all of them are balanced in composition. It is worth carefully watching the instructions, since taking an unbalanced complex can have the opposite effect.

Here is a list of the best pharmacy supplements:

1. . As part of fish oil and vitamin E. The drug is sold in capsules. Normalizes blood circulation, prevents the formation of blood clots. Approved for use by children from 14 years of age.
2. Vitrum Cardio Omega-3. The drug is drunk for the prevention and treatment of lipid metabolism. Take a course of 2 months. Capsules are not chewed, but washed down with water.
3. Solgar Wild Salmon Oil. It contains all essential fatty acids, as well as the antioxidant astaxanthin. The drug is purified from impurities of all heavy metals, including mercury.

It is worth mentioning a couple of the best children's preparations with Omega 3, which will enrich the growing body with this useful substance. Parents need to carefully select dietary supplements for their child, as manufacturers do not always make their product proper in composition. The following complexes are considered good:

1. Norvesol Kids. The drug is hypoallergenic. Designed for small children. Made from seal fat.
2. Omega3 WellnessKids. Swedish product with fish oil in the composition. Recommended for children from 3 years old. The composition does not contain dyes, sugar, preservatives. Flavored with natural lemon oil.

Who Should Take Omega 3 Pharmaceuticals?

For men's health, these fatty acids play an important role. They improve potency, increase testosterone production, and are also recommended for athletes to quickly gain lean muscle mass.

Omega 3s are especially important for those who have the following health problems:

• Diseases of the cardiovascular system. Omega 3 normalizes blood pressure, heart rate, prevents stroke and heart attack, slows down the development of atherosclerotic plaques.
• Diabetes. Fatty acids reduce insulin dependence and improve the patient's well-being in case of illness.
• Metabolic disease. Omega 3 breaks down body fat, lowers cholesterol levels.
• Psoriasis. The substance contributes to the exfoliation of "dead" cells in psoriasis, and also stimulates the immune system, preventing the disease from moving on.
• Problems with the gastrointestinal tract. Omega 3 normalizes digestion, prevents the occurrence of colon cancer.

To maintain youth, beauty and health, Omega 3 fatty acids are essential. They contribute to the normalization of skin color, make tissues supple and elastic. They have a beneficial effect on the functioning of the nervous system, the cardiovascular system, tone up muscles and bone tissues.

Unsaturated fatty acids omega-3, omega-6 and omega-9: benefits and harms, consumption rate, products containing them, proportions of fatty acids in the human diet.

Fatty acids are saturated and unsaturated. The second group includes omega-3 and omega-6 polyunsaturated fats and omega-9 monounsaturated fats. Only 20 fatty acids are vital for humans, although there are about 70 of them in the body, and more than 200 in nature. The body itself can synthesize these substances, except for polyunsaturated fats, so they must be supplied daily with food.

Omega-3 and omega-6 (their complex is called vitamin F) were discovered in the first half of the 20th century. However, they attracted the attention of physicians only in the late 70s. Scientists from Denmark became interested in the excellent health and longevity of the Eskimos living in the coastal regions of Greenland. Numerous studies have found that the low incidence of hypertension, thrombosis, atherosclerosis and other cardiovascular disorders in this ethnic group is directly related to the regular consumption of marine fish rich in omega-3. These data were later confirmed by studying the composition of the blood of other northern peoples - residents of Japan, the Netherlands and coastal regions of other countries.

Omega 3

Benefits of Omega 3

Omega-3s include docosahexaenoic, eicosapentaenoic and alpha-linolenic acids. These healthy fats protect our internal organs, do not allow the blood to thicken, and the joints to become inflamed, the strength of the nails, the velvety skin, the beauty of the hair, the health of the vessels, visual acuity, and the ability to bear children depend on them. Omega-3s are very strong antioxidants, they prevent early aging and oncology, and thanks to their ability to regulate fat metabolism, they help fight excess weight. Among other things, omega-3s promote wound healing, which is why they are simply indispensable for ulcers and gastritis. Their use is the prevention of depression, Alzheimer's disease, osteoporosis. Omega-3s restore hormonal balance, regulate the level of calcium in the body, improve the functioning of the immune system, help in the treatment of migraines, psoriasis, eczema, diabetes, bronchial asthma, arthrosis and other misfortunes. They can cope with emotional disorders, chronic fatigue syndrome, headaches and menstrual pain, and suppress allergic reactions. Omega-3s are of great value for pregnant women: with a lack of these fats, the brain and retina of a growing fetus cannot form normally.

Omega 3 sources

Omega-3s are found in the following foods:

• fatty fish: herring, tuna, trout, salmon, mackerel, sardines, eel, mackerel, halibut;
• fish fat;
• red, black caviar;
• seafood: shellfish, scallops, shrimp;
• linseed, soybean, sesame, canola, rapeseed unrefined vegetable oils;
• soybeans, tofu;
• germinated wheat;
• flax-seed;
• raw soaked walnuts, almonds and macadamia;
• country bird eggs;
• beans, broccoli, cauliflower, melon, spinach.

About 1-2% of the daily caloric intake should be omega-3 fats, which is approximately 1-2 g per day for adults: up to 2 g for men and up to 1.6 g for women. The daily norm is contained in 70 g of salmon, in 100-120 g of canned sardines or tuna, 25 ml of rapeseed oil, a handful of raw nuts, 1 teaspoon of flax seeds. For unhealthy people, these norms may vary, they depend on the nature and severity of the existing disease.

It should be noted that vegetable fats (compared to seafood) are richer in terms of omega-3: if they are only 3.5% in tuna, then in soybean oil - about 55%, and in linseed - as much as 70%.

Excess and deficiency of omega-3

With a lack of omega-3, a person develops acne, dandruff, and the skin begins to peel off. A lack of fatty acids can be accompanied by a depressed state, memory impairment, joint pain, constant constipation, diseases of the mammary glands, joints, liver, cardiovascular disorders, and an acute deficiency can lead to the development of schizophrenia.

An excess of omega-3s is harmful to the body, as is a lack of these fats. It can provoke hypotension, irritability, increased anxiety, lethargy, weakness, weak muscle tone, malfunctions of the pancreas, increased bleeding of wounds.

Omega 6

Benefits of Omega 6

Omega-6 polyunsaturated fats include linoleic, arachidonic and gamma-linolenic acids. The latter is considered by doctors to be a very valuable and healing substance. With sufficient consumption, gamma-linolenic acid can reduce the negative manifestations of PMS, maintain skin elasticity, healthy hair and strong nails, prevent and help treat diseases such as diabetes, multiple sclerosis, arthritis, atherosclerosis, skin diseases.

Omega 6 sources

Omega-6 is found in the following foods:

• walnut oil, soybean, pumpkin, sunflower, safrole, corn oil;
• raw sunflower seeds;
• sesame, poppy;
• pumpkin seeds;
• germinated wheat;
• lard, eggs, butter;
• pine nuts, pistachios.

However, it is important to understand that in order for the body to have enough of these fats, you do not need to consume more sunflower oil or eat a lot of fat - we already consume enough of them. 3-4 pieces of lard per week will only benefit, as this product contains substances that are not found anywhere else. As for oil, the main thing is not the quantity, but the quality of this product. You need to use cold-pressed oil - fill it with salads and other dishes. The only thing that every housewife needs to know is that you can’t cook food with unrefined oil, especially fried foods, it’s better to use refined vegetable or melted butter.

The consumption rate of omega-6 for adults is 8-10 g per day (approximately 5-8% of the daily caloric intake).

Excess and deficiency of omega-6

The abuse of omega-6 fats leads to weakened immunity, hypertension and other cardiovascular disorders, to the development of inflammatory processes and even oncology. A good example of this is the inhabitants of the United States, who consume a lot of foods with an excess content of omega-6 - processed foods, fast food, fatty meats.

Omega-6 deficiency can result in such consequences as hair loss, infertility, nervous diseases, poor liver function, eczema, and stunted growth.

Omega 9

Benefits of Omega 9

Omega-9 unsaturated fats include oleic acid. It prevents the accumulation of cholesterol in the blood, helps maintain a healthy weight, strengthens the protective functions of the body, is necessary for vascular health, hormone synthesis, normal metabolism and many other processes that provide us with health and longevity. Consumption of foods rich in omega-9 is the prevention of thrombosis, cancer, diabetes. American scientists have proven that hemp oil, which is one of the most valuable sources of oleic acid, effectively fights cancer cells.

Omega 9 sources

Oleic acid is found in the following foods:

• unrefined linseed, rapeseed, soybean, hemp, sunflower, olive oils;
• peanut, sesame, almond oil;
• pork and beef fat;
• tofu;
• cod fat;
• pork, poultry meat;
• almonds, cashews, hazelnuts, pistachios, pecans, walnuts and Australian nuts;
• sunflower seeds, sesame seeds, pumpkin seeds.

To make up for the lack of oleic acid in the body, it is enough to eat a handful of any nuts every day, as long as they are soaked and raw.

Excess and deficiency of omega-9

If there is not enough oleic acid in the body, the mucous membranes dry out, the digestion process is disturbed, memory deteriorates, nails exfoliate, skin dries, joints hurt, arthrosis and arthritis develop, blood pressure rises, weakness, fatigue, depression appear, depression develops, increased susceptibility to infections and colds due to reduced immunity. But like any healthy food, omega-9 should not be abused.

The proportions of fatty acids in the daily menu

For full health, we need to consume all natural fats - both animal and vegetable origin. But not only their quality is important (extra virgin oil, not refined, fresh sea fish, not frozen, smoked, fried, and grown on farms, raw and soaked nuts, not fried), but also their correct ratio .

In the products that we are used to eating - sunflower oil, pork, butter, etc., omega-6 predominates. For a healthy person, the proportions between omega-6 and omega-3 should be 5:1 (less than omega-3), for sick people - 2:1, but today it sometimes reaches 30:1. If the balance is disturbed, omega-6, which are present in the body in excess, instead of protecting health, begin to destroy it. The solution is simple: add a spoonful of flaxseed or some other oil rich in omega-3 fats to your daily menu, eat a handful of walnuts and indulge yourself with a serving of seafood at least once a week. A great helper in solving this problem is fish oil, but before using it, it is recommended to consult a doctor.

Sufficient consumption of healthy fats, their optimal balance in the body is an essential condition for good health. Omega-3, omega-6 and omega-9 fatty acids protect us from dangerous diseases and bad mood, give us energy, help to stay young and beautiful, that's why they are so important and necessary for every person.