Polyunsaturated fatty acids

Fatty acids with one or more double bonds are called “unsaturated”. Depending on the number of double bonds, there are polyunsaturated fatty acids and polyunsaturated fatty acids.

Polyunsaturated fatty acids
The vital “polyunsaturated fatty acids” such as omega-3 fatty acids have several double bonds and are mainly in nuts, seeds and oils derived, and the seedling of cereals and oils derived (for example, sunflower oil, almond oil, soybean oil, wheat germ, Maize, linseed oil, safflower, pumpkin seed oil, Hassle mussel).

The vegetable oil with the highest proportion of omega-3 fatty acids (a-linoleum acid) comes from the linseed oil (which contains 53%) = linseed oil. Case: 1 -2 teaspoon daily emulsified in Manger open / skimmed Quark as spreads or muslin base.

Walnut oil still contains quite a lot of omega-3 fatty acids (10%), olive oil only 0.5 - 2%. The Omega-3 fatty acids are extremely oxidation sump finlike (i.e., it can easily become rancid). Linseed oil should only be used very fresh and not heated.

A-linoleum acid is used in small amounts in green leafy vegetables such as Portola, spinach, but also in lenses.

Animal products contain relatively little unsaturated fatty acids. Mainly cold-water fish (salmon, cod, mackerel, herring), which is of omega-3 fatty acid-rich diet of plankton, contain much of therapeutically effective Omega-3 fatty acids Decors and epics agent anodic acid and should be 1-2 times per week on the Spiel sepal be set.
Just unsaturated fatty acids

Fatty acids with only one double bond are called “simple unsaturated”. You do not have with the food, which they are, the effect of the latest research results, but much less on lipid metabolism than saturated fats and are therefore recommended.

The easy-unsaturated Lauren is mainly in olive oil before (73%), rapeseed oil (55%), sesame oil (10%), groundnut oil (48%) and the avocado.

They are heat-resistant than polyunsaturated fatty acids and can therefore also for the warm kitchen.

Seasonings you a warm Court as subdued vegetables at the end with a fine cold olive oil, it is not only the healthiest, but also the type of preparation whoosh mocked nester.