Oil is an essential part of our diet.
It is said that people today consume dozens of times more oil than people in the past.
One thing to be careful about is what kind of oil you consume, how much, and how you consume it.
Today I would like to write about one of these oils that we should be careful about: omega-3 fatty acids.
Types and characteristics of oil
Oil is mainly
- Saturated fatty acids (abundant in butter, etc.)
- Omega-3 fatty acids (abundant in oily fish, flaxseed oil, and perilla oil)
- Omega-6 fatty acids (abundant in soybean oil and corn oil)
- Omega-9 fatty acids (abundant in olive oil, etc.)
Broadly speaking, they can be classified into four types.
The oils we use most often in our diet are vegetable oils. The cheap oils we use lavishly when eating out also fall into this category, and are oils that are high in omega-6. If we don't consciously reduce our intake of these oils, they will soon find themselves in our mouths.
On the other hand, omega-3 oils are hard to get into your mouth unless you consciously try. They are sensitive to heat and cannot be used in stir-fries or deep-fried dishes, so you can hardly get enough of them unless you consciously consume them through blue fish or eat high-quality raw flaxseed oil or perilla oil.
The balance of omega-6 and omega-3 is important
These two oils, Omega 6 and Omega 3, have opposing roles to each other.
For example, omega-6 activates white blood cells to fight pathogens, while omega-3 suppresses the activity of white blood cells and reduces inflammation.
So, it is not a question of whether omega-3 or omega-6 is a good or bad oil, but rather it is important to always be aware of the balance , as both are essential for good health.
Various epidemiological studies around the world have shown that the optimal balance of omega-3:omega-6 in the blood is 1:2 .
So why is a ratio of 1:2 good? The mechanism is still unclear, but not only humans but also wild animals living healthily in the natural world generally have an omega-3:omega-6 ratio of about 1:2. Some animals have more omega-3, but other than humans, there are very few creatures that have an excess of omega-6.
How to balance your omega-3 to omega-6 ratio
So how can we get our omega-3:omega-6 ratio closer to 1:2?
Many researchers suggest that in today's diet, we must first consciously reduce omega-6 intake .
On the other hand , it is necessary to consciously increase omega-3 intake on a daily basis , so if you are Japanese, you should make an effort to actively serve blue fish such as sardines, pacific saury, and mackerel, which have been eaten since ancient times, on the table.For those who live in areas where it is difficult to eat fish or who do not like it, it is also effective to use nuts such as walnuts, chia seeds, flaxseed oil, and perilla oil.
Benefits of perilla oil
① Blood thinning effect
One of the main functions of omega-3 fatty acids, which are abundant in perilla oil, is improving blood flow. It is said to have the effect of making blood vessels flexible and smoothing the flow of blood, and by making it difficult for blood clots (blood clotting within blood vessels) to form, it is a nutrient that helps prevent lifestyle-related diseases, such as lowering blood pressure and cholesterol.
2. Fat burning and metabolism promotion
We tend to think of oil as something that makes you fat, but the omega-3 fatty acids found in large amounts in perilla oil have the effect of warming the body, activating the metabolism, and making it easier to burn fat.
3) Preventive effects against heart disease and dementia
When omega-3 fatty acids are absorbed into the body, they are converted into "DHA" and "EPA." These are effective ingredients that are said to activate brain cells and increase information transmission, and are effective against various diseases such as dementia and high blood pressure. They are also said to be good for heart diseases such as depression.
④ Allergy relief effect
Allergies such as atopic dermatitis and hay fever occur when the immune system overreacts in an attempt to eliminate antigens (allergens) that have entered the body. DHA is said to have the effect of suppressing allergies by inhibiting the production of substances that cause such overreactions.
Recommended ways to take perilla oil
The perilla oil we sell is made from domestically grown perilla seeds that are grown without chemical fertilizers or pesticides. It has many health benefits that are appreciated by modern people.
Omega-3 fatty acids, which are said to be severely lacking in modern people, are essential fatty acids that the body cannot produce. Perilla oil contains the highest amount of omega-3 fatty acids, so you can get the daily required amount with just one spoonful.
Omega-3 fatty acids are sensitive to heat, so please consume them without heating them.
Enjoy it as a seasoning and drizzle on a variety of dishes, from Western dishes like salads and pasta to Japanese dishes like miso soup and cold tofu, as well as yogurt, bread, and coffee.
Shimo Farm 100g of freshly pressed perilla oil made from 100% Japanese perilla grown in Mimata, Miyazaki Prefecture
Precious Japanese sesame oil grown in Mimata-cho, Miyazaki Prefecture, fresh pressed 100g
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