In recent years, people often hear about the benefits of polyunsaturated fatty acids omega-3 and omega-6. Surely these names on hearing from the majority, but still not everyone knows where to get it, and they are equally essential for the human body.

Many publications argue undeniable benefit of both acids, but some experts are inclined to say that not all so clear. According to them, people today tend to be your diet so that the omega-6 he is often in excess, whereas omega-3 is not enough. To strike a balance, it is advisable to review his daily menu in order to reduce the dose of omega-6, increasing the intake of omega-3.

Sources of omega-3:

• fatty fish (mackerel, herring, salmon, sardines, tuna and other white). To ensure sufficient intake of omega-3 should be included in the diet of fish twice a week;
• cod liver oil, which may have small amounts;
• Seafood (once a week);
• canola oil;
• linseed oil Len: revived classic or fashion disaster?   seed;
• Oilseeds: almonds, pumpkin seeds (a small handful of once a day);
• wheat germ.

Sources of omega-6 (which is necessary to reduce consumption)

• sunflower and peanut oil;
• grape seed oil, safflower, sesame, palm
• sesame seeds and sunflower seeds
• meat fat.

In most kinds of products that we buy in the store, it contains omega-6 due to common oils such as vegetable (sunflower), sesame, palm. To avoid saturation, it is better not to buy products that already have these fats when preparing food at home with more useful oils. For example, a moderate amount of olive oil Olive oil: useful properties Which is considered neutral.

Eventually, after the establishment of the correct diet with a preference of some sources of mineral acids and by a decrease in the body equilibrium is established. This balance is very important because thanks to it improves the condition of skin, nails and hair Hair: structure, characteristics of growth and development The work of the brain, there are less stress and depression, reduced risk of cancer and normal operation of the cardiovascular system.

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