亞麻籽油富含Omega-3助改善體質

Many people perceive "fats" as a major enemy of health, the culprit behind obesity and cardiovascular disease. However, fats are actually essential nutrients for bodily functions, maintaining normal cell metabolism, lubricating joints, and serving as vital raw materials for brain function. The key is to learn to choose "good fats" to truly benefit your health.

Good oils start with Omega-3, 6, and 9.

Fats can be divided into "saturated fats" and "unsaturated fats," with excessive intake of saturated fats easily leading to weight gain.Cardiovascular BurdenUnsaturated fats, on the other hand, can provide essential energy while reducing adverse effects. Among unsaturated fats, the "Omega" series fatty acids are the most noteworthy, which can be further subdivided into Omega-3, Omega-6, and Omega-9. Each of them has different physiological functions, and the key lies in whether the "ratio" of intake is appropriate.

Omega-6It helps maintain cell structure, promotes immune responses and platelet aggregation (coagulation function). However, excessive intake may lead to chronic inflammation, arthritis, asthma, and even increase the risk of arteriosclerosis.
Omega-3Omega-3 has anti-inflammatory properties, improves cell membrane health, enhances insulin sensitivity, and helps lower LDL cholesterol and triglycerides. Furthermore, DHA in Omega-3 also has positive effects on brain development and cognitive function.
Omega-9It belongs to monounsaturated fatty acids, which are relatively neutral in nature, but can help lower cholesterol and regulate the expression of some carcinogenic and antioxidant genes.

Soybean salad oil or cooking oil commonly used in modern diets are mostly high in Omega-6. Although the human body needs a certain amount of Omega-6, excessive intake can easily trigger inflammatory responses. In this case, it is necessary to achieve balance by consuming Omega-3.

According to the American Heart Association, the ideal ratio of fat intake is "polyunsaturated fatty acids: monounsaturated fatty acids: saturated fatty acids = 1:1.5:0.8", with the ideal ratio of Omega-3 to Omega-6 being 1:1. Therefore, if you consume too much Omega-6 in a meal (such as eating out), you should choose foods rich in Omega-3 in the next meal to adjust and maintain a healthy balance.

Flaxseed oil: A super good oil rich in Omega-3.

Among various oils, flaxseed oil stands out as a rich source of Omega-3. In addition to Omega-3, flaxseed also contains soluble fiber and lignans, the latter possessing phytoestrogen properties that may help prevent cancer. However, these plant-based components are lost once the oil is extracted. Therefore, if you want to obtain both fiber and phytoestrogens, you can eat flaxseed directly as a healthy nut.

According to the Mayo Clinic, a renowned international medical institution, flaxseed and flaxseed oil offer numerous health benefits, including:

Preventing heart diseaseHelpfulLower blood pressureIt may be beneficial for patients with heart disease.
Lower cholesterolStudies show that daily flaxseed intake can reduce total cholesterol and LDL cholesterol (bad cholesterol).
Improve diabetesFlaxseed oil can help lower blood sugar in patients with type 2 diabetes, but its blood sugar-lowering effect is not yet clear.
Improve allergiesOmega-3's anti-inflammatory properties help reduce skin allergy symptoms such as hives and eczema.

In addition, the often overlooked problem of "dry eye" may also be caused by insufficient lipid layer in the tears, leading to easy evaporation of tears. Sun Chi-chin, deputy secretary-general of the Ophthalmological Society, pointed out that although modern diets advocate "low-fat," the body still needs specific types of oils to maintain eye health. He suggested consuming oils rich in Omega-3, such as flaxseed, nuts, and fish oil, which can help improve dry eye discomfort.

Precautions for using flaxseed oil

Although flaxseed oil is rich in nutrients, there are still some precautions to take when consuming it:

Recommended dosage: Take about one small spoonful daily, which can be mixed into white rice or noodles.
Cooking temperatureDo not heat at high temperatures. It is recommended to use the product at a temperature not exceeding 70℃ to avoid oxidation of the oil and loss of nutritional value.
Special attention for certain ethnic groupsPregnant women and breastfeeding women should avoid consuming this product. If you have any wounds, are about to undergo surgery, or are currently bleeding, you should also stop using it to prevent affecting your blood clotting function.

In summary, fats are not entirely the enemy of health; choosing the right types and proportions is key. By consuming foods rich in fats... Omega-3 Oils, such as flaxseed oil, can not only balance inflammation in the body but also protect the cardiovascular system and improve metabolism and vision health. With proper knowledge and methods of consumption, oils can also be helpful in our healthy diet.