The Importance of Essential Fatty Acids

Thursday, 28. May 2015

The Importance of Essential Fatty Acids

Many substances that the human body needs daily can be manufactured by the body herself. Sometimes these substances must be gained through our food. Essential fatty acids are of very great importance to the body because a deficiency can be problematic.​

The essential fatty acids belong to the group of the polyunsaturated fatty acids, and involve omega-6 and omega-3 compounds. These two compounds are important for the growth, the structure of the cell membrane and for its tissue repair. These acids are involved in controlling many vital processes in the human body, and are required for the synthesis of other important fatty acids.

There is now more and more evidence that a deficiency or an imbalance of omega -6 and 3 fatty acids increases the risk of cardiovascular or inflammatory diseases among other things. Conversely, an adequate supply in the correct ratio can have a positive impact on many areas of the body.

Today, a ratio of about 4: 1 between omega-6 and omega-3 fatty acids is considered to be very good. To make sure you meet this ratio you can eat more foods with a high content of essential fatty acids, or resort to supplements.

Omega-6 compounds are found in vegetable oils such as rapeseed, soybean or sunflower oil. Meat and many grains also contain these fatty acids. Omega-3 compounds are found in walnuts, spinach, lentils, flaxseed and oils. In addition, both fatty acids are found in cold water fish such as herring, salmon, tuna and anchovies.

It you'd like to do your body some good, here's a recipe for a salmon fillet with honey-balsamic Chinese cabbage for four people:

You need:

  • 400-600 g salmon fillet (with skin)
  • 1 Chinese cabbage
  • 2 cloves garlic
  • 2-3 tbsp balsamic vinegar
  • 4-5 tablespoons olive oil
  • Salt and pepper
  • Icing sugar
  • Olive oil
  • Butter

For the balsamic syrup:

  • 60 ml balsamic vinegar
  • 40 ml soy sauce
  • 1 tablespoon honey
  1. Preheat the oven to 180 ° C .
  2. To make the balsamic syrup, boil the balsamic vinegar in a saucepan with the soy sauce and half of the honey. Let boil, then cool.
  3. Clean the Chinese cabbage, cut into strips and place in a bowl. Add salt and pepper and marinate with crushed garlic, balsamic vinegar, icing sugar and olive oil.
  4. Debone the salmon fillet, cut into serving sizeses and season with salt and pepper.
  5. In a oven safe pan, heat the olive oil with a little butter, then fry the salmon on the skin side.
  6. Place the pan into the hot oven and cook, for about 4 minutes on the skin side until finished.
  7. Serve the finished fried salmon together with the marinated cabbage and sprinkle with a little balsamic syrup.

Enjoy your meal!