Healthy cooking oils: flaxseed oil, algae oil, sea buckthorn oil, what are the differences?

[Monounsaturated fatty acids, polyunsaturated fatty acids]

Fatty acids with one double bond are called monounsaturated fatty acids, and fatty acids with two or more double bonds are called polyunsaturated fatty acids.

The human body can use enzymes in the body to convert saturated fatty acids into unsaturated fatty acids.

However, some unsaturated fatty acids cannot be produced by the human body and must be supplemented by external diet .

【Omega meaning】

Omega indicates the position of the double bond, starting from the end with only carbon and hydrogen. If a double bond is found at the third carbon, it is called an omega-3 fatty acid. If a double bond is found at the ninth carbon, it is called an omega-9 fatty acid.

【Omega-3, Omega-6】

α- linolenic acid in Omega-3 and linoleic acid in Omega-6 are polyunsaturated fatty acids that the human body cannot produce on its own and must be obtained from food.

Plants and algae are large factories that produce these two fatty acids. For example, the Omega-3 contained in fish is also accumulated from eating seaweed.

The intake of Omega-3 and Omega-6 is in a balanced relationship. The former can increase blood flow, reduce platelet aggregation, and enhance immunity, while the latter can reduce blood flow, increase platelet aggregation, and suppress immunity.

【DHA, EPA】

Although DHA and EPA are classified as omega-3 fatty acids, they are not essential fatty acids.

Why are DHA and EPA supplements sold on the market? Isn't it possible for the body to convert alpha-linolenic acid into EPA and DHA simply by taking it?

Because when too much Omega-6 fatty acids are consumed, it will hinder the efficiency of converting alpha-linolenic acid into EPA and DHA. In addition, women's demand for DHA and EPA increases during pregnancy and lactation.

In order to prevent the above-mentioned situation and lack of EPA and DHA, people are encouraged to take them directly from algae oil.

[Ratio of Omega6: Omega-3]

It is recommended that the daily ratio of Omega-6: Omega:3 be maintained between 4:1 and 2:1 .

Reprinted from "Taiwan Vegetarian Nutrition Society".
Official website: www.twvns.org