Oils and fats to satisfy essential fatty acids.
Now all we have to do is know what the demand for linoleic acid is and how high it is for ALA to choose the right oils in the right amount.
Officially (DGE, German Dietetic Association) the need for an adult is given in linoleic acid at 2.5 grams per day and the need for alpha-linolenic acid (ALA) is 0.5 grams. Here, we recommend that researchers now recommend 1.5 to 2 grams of ALA per day, and that if you do not take long-chain omega-3 fatty acids (DHA and EPA)
ALA is a short chain omega-3 fatty acid. Although it can be converted into two long-chain omega-3 acids, there are many factors that make this conversion difficult (including the high content of omega-6 in the diet).
Therefore, it is recommended to consume EPA, DHA or even a high amount of ALA. The demand for EPA and DHA ranges from 0.3 to 0.8 grams per day for adults.
The demand for essential fatty acids is summarized for adults:
Linoleic acid – 2.5 g
ALA – from 0.5 to 2 g
EPA / DHA – 0.3 to 0.8 g
With 1 tablespoon of flaxseed oil (10 g), you are already consuming 1.75 grams of linoleic acid and 5.25 grams of ALA. As other foods (cereals, soy products, nuts, nutmeg, milk, meat, etc.) are sufficient to provide linoleic Retro Vigor acid, you can satisfy your need for linoleic acid and ALA with only a tablespoon of flaxseed oil. Depending on the personal conversion rate, it may be necessary to take a supplement with EPA / DHA or use special DHA oil.
For details on how to comply with the omega-3 requirements, see the previous link: Omega-3, an essential ingredient for vegetarians, which also includes an example of a food plan.
If you do not like flax seed oil and prefer to use rapeseed oil and olive oil, you should add 10 g each to 3.15 g of linoleic acid and 1.35 g of ALA, and they will be well cared for. These fatty carriers.
So you can see that even with low fat consumption, you can satisfy your fatty acid needs. There is no need for a high-fat diet, as the representatives of these diets often say. Also for the absorption of fat-soluble vitamins there is no need for large amounts of fat. Only a few drops.