What should the daily intake of unsaturated fatty acids be?
1. Physiological functions of unsaturated fatty acids
1 . Maintain the relative fluidity of the cell membrane to maintain the normal physiological function of the cell.
2 . Esterify cholesterol and reduce blood cholesterol and triglycerides.
3 . It is a precursor to the synthesis of prostaglandins and thromboxanes in the human body.
4 . Reducing blood viscosity should improve blood microcirculation.
5 . Improve the activity of brain cells and enhance memory and thinking skills.
2. When unsaturated fatty acids are deficient in the diet and unsaturated fatty acids are deficient in healthy diets, the following symptoms are prone to occur:
1 . Blood low-density lipoprotein and low-density cholesterol increase, causing atherosclerosis and inducing cardiovascular and cerebrovascular diseases.
2 . Omega-3 unsaturated fatty acids are important nutrients in the brain and cranial nerves. Insufficient intake will affect memory and thinking, affect intellectual development in infants and young children, and cause Alzheimer's disease in the elderly. When too much in the diet, it interferes with the body's synthesis of growth factors, cytoplasm, and lipoproteins. In particular, too much omega-6 series unsaturated fatty acids will interfere with the body's utilization of omega-3 unsaturated fatty acids and easily induce tumors.
3. Recommended daily intake
The content of polyunsaturated fatty acids is an important basis for evaluating the nutritional level of edible oils. Soybean oil, corn oil, and sunflower seed oil have higher levels of omega-6 series unsaturated fatty acids, while flax oil and sunflower oil have higher levels of omega-3 unsaturated fatty acids. Since unsaturated fatty acids are easily oxidized, you should increase your intake of vitamin E appropriately when eating them. Generally, omega-6 should be 4 - 10:1 to omega-3, and the intake should be 50%-60% of the total fat intake. Editor in charge: Sweet