The omega diet is not a conventional diet.

The omega diet is not a conventional diet. Its goal is not to lose weight or fat, but to change your eating habits and improve your health. It was developed by a British nutritionist Judith Wills and quickly became a bestseller. The diet seems simple and effective. It is based on the consumption of larger amounts of omega acids, which have a very positive effect on our health. 


Here you can find omega supplements – CLICK 


1. Fatty acids – unsaturated for health 

Our body does not produce unsaturated fatty acids, but it is absolutely necessary for its proper functioning. 90% of neurons consist of omega-3 fatty acids. They have a beneficial effect on the nervous system, improve memory and concentration. However, they must be regularly supplied from outside. Their deficiency causes dangerous effects on health. 

These include, among others, inflammatory reactions in the body, inhibition of growth of infants and children, development of skin lesions, drying of the skin, delayed wound healing, increased sensitivity to infection, excessive capillary fragility, abnormal cholesterol metabolism and dysfunction of many tissues and organs. From the positive aspects of eating unsaturated fatty acids, it is important to strengthen the heart, improve the complexion, eliminate hair loss and affect the functioning of the joints. 

Unfortunately, these fatty acids are much less consumed in Poland than recommended by nutritional standards. The research of scientists shows that 

In the daily diet of many Europeans there is too much omega-6, while we provide too few omega-3 fatty acids. Excess omega-6 causes the body to be more susceptible to inflammation and cancer development because its immunity is reduced. Omega-3 acids thin the blood, which prevents the formation of clots that cause heart attacks and strokes. They also help to lower cholesterol, and thus prevent atherosclerosis. 

2. The omega diet – 12 food groups 

All food products, exclusively healthy and conducive to a slim figure, were divided into an omega diet into 12 groups, also called units. Every day you need to eat a certain amount of food from each group. It should fit in 5 meals 3 bigger and 2 smaller ones. 

Group 1. is protein products, which include fatty fish, such as mackerel and salmon, lean beef or pork, lean poultry and game. 

Group 2. are oils that we should eat 2 flat spoons daily. The best oils are linseed oil, olive oil and rapeseed oil. 

Group 3. are nuts. They are the source of not only good unsaturated fatty acids, but also vegetable protein and vitamins. 

Group 4. are seeds that are also a great source of protein and fats. It is best to use pumpkin seeds, sunflower seeds and linseed. I recommend you still sesame. The seeds blend in perfectly with oatmeal and suitable for salads. 

Group 5. is fruit rich in vitamin C. These include citrus, strawberries, currants, raspberries and kiwi. 

Group 6. are other fruits. Here are the fruits not mentioned above and their dried versions. 

Group 7. is green vegetables. They are rich in iron and vitamins. We should eat them at least 150 grams a day. 

Group 8. is red and yellow vegetables. The carrot, tomatoes, peppers, corn, turnip and radishes have their place in this section. 

Group 9. is leguminous vegetables, in which we can choose from several types of beans, peas, lentils, chickpeas and soy. They are an ideal source of protein, fiber and vitamins. 

Group 10. is carbohydrate products such as bread, pasta and rice, but also groats. We can choose a large arsenal, so we can experiment in the kitchen a lot. 

Group 11. is the source of calcium, which in this case are primarily dairy products. Their daily portion should be eaten in two meals, because then the calcium will be better absorbed.

The last 12th group is the most important component – water. Without adequate water, the body can not function properly. 

3. The omega diet effects 

The basic feature of the omega diet is diversity, so we can freely compose your meals – of course, based on a group of 12 products. It gives a very wide field for all cooking enthusiasts. You can create real culinary works of art. The omega diet reduces the risk of cancer cells being activated. It should also be used by people who are suffering from diabetes, hypertension and osteoporosis. It is worth noting that losing weight on such a diet is only a side effect and you have to wait longer for this result than with traditional diets. However, this way of feeding is definitely healthier – and additionally it eliminates many health problems that may occur when omega-3 fatty acids are deficient. 

4. Summary 

Avoid sausages, pastries, cakes, chips, chops, junk food, butter and candy bars. The omega diet is a health diet and focuses largely on the removal of symptoms of deficiency of unsaturated fatty acids. During such nutrition, headaches, fatigue and drowsiness disappear. The condition of the skin, hair and nails improves. Concentration increases and our memory becomes better. It is worth trying this way of eating and finding out what great benefits it can bring. 


You can read also: Omega 3 more important than we thought


Fats – compilation

The name fats refers to the group of lipids, esters of glycerol and fatty acids. From a chemical point of view, fats are natural organic compounds made of carbon, oxygen and hydrogen atoms with a very diverse structure. Most fats are odorless, insoluble in water and polar solvents and well soluble in non-polar solvents. They are all lighter than water and their pH is neutral. Fats are compounds that provide the most energy, during the reaction of their oxidation, two times more energy is generated than in the case of oxidation of proteins or carbohydrates – from 1g of fat, 9kcal is delivered, while proteins and carbohydrates provide only 4 kcal / g). Fats are solvents for many important compounds, including vitamins A, E, D and K. 


Here you can find healthy fats – CLICK 


Due to the origin, the fats are divided into vegetable, animal and artificial (and modified). Due to the unsaturated structure, which occurs in large amounts in plants, and saturated, which are produced primarily by animal organisms. 


Saturated fatty acids (more important) 

– butterhead 

– kapronowy 

– caprylic 

– capricious 

– lauryn 

– myristic 

– palmitic 

– stearic 

– peanut 

– behenic 

– lignoceric 


Monounsaturated fatty acids (more important) 

– oleomininine 

– oleopalmitic 

– oleic 

– elaidynowy 

– vaccen 

– gadolein 

– erukic 

– brasidine 


Polyunsaturated fatty acids – Essential Unsaturated Fatty Acids (more important) 

– linoleic (omega-6) 

-? -Linolenic (gamma-linolenic) (omega-6) 

– arachidonic (omega-6) 

– α-linolenic (alpha-linolenic) (omega-3) 

– docosahexaenoic (omega-3) 

– eicosapentaenoic (omega-3) 



Whether or not fat will work to the detriment of the body is primarily determined by its quantity, but by its nature. Saturated fats have a particularly negative effect on the body. It is they that are deposited on the inner surface of the blood vessels, significantly reducing their light. The main component of fat deposits is cholesterol, which is a component of cell membranes surrounding cells of most animal nutrients and dairy products. As the cholesterol deposits are extended, the light of the blood vessels becomes more and more limited, so that the blood has more and more problems with reaching the places served by the given vessel. In this way arteriosclerosis develops. Decreasing the amount of products containing high amounts of cholesterol in the diet significantly reduces the risk of a heart attack. The amount of cholesterol in the diet can be reduced by limiting the intake of saturated fatty acids. It is believed that unsaturated fatty acids limit the risk of atherosclerosis. Their action is reduced to the amount of harmful cholesterol circulating in the blood. There is no doubt, however, that the best prevention of cardiovascular disease is limiting the consumption of each type of fats, especially those saturated. 

So what should be the ideal proportions of fatty acids in the human diet? According to FAO / WHO experts, the ratio of saturated fatty acids to monounsaturated to polyunsaturated in the human diet should be 111. Only this ratio should ensure optimal energy supply in the form of fat. 

And what about the ratio of omega-3 to omega-6 polyunsaturated fatty acids? 

According to the latest European standards (Nutrient and Energy Intakes) daily intake of fatty acids from the omega-3 to omega-6 family should maintain the ratio of 13.

We also can not forget about the proper intake of vitamin E, which is a natural antioxidant that protects unsaturated fatty acids from oxidation, without it even the optimal pro-health doses of EFA, instead of benefiting us only to harm us! Currently, the optimal optimal dose of vitamin E is administered as a safe quantity of 0.6 mg alpha-tocopherol for each gram of nnkt (Wit E). 



Saturated fatty acids, increasing blood cholesterol levels and the risk of heart disease. 

They occur in large quantities in animal products such as meat, cheese, cream, milk, eggs, butter, bacon and in milk chocolate and other products, such as pates, labels, sausages, cakes, rolls, biscuits. 

It has been proven that a diet high in saturated fats can cause elevation in the blood level of “bad LDL cholesterol, which is the main factor in many heart conditions and the biggest killer. Such a diet can also promote other diseases and ailments, including cancer and obesity. It can lead to disturbance of the digestive balance. 

As a source of fatty acids saturated with natural butter, coconut oil, lard, palm oil, cocoa butter. 



These fats are usually liquid at room temperature, but they can solidify after cooling (in a refrigerator). They occur in large quantities in olive oil, rapeseed and peanut oil, as well as in olives, many types of nuts and in avocado. They also contain all the fats in most important quantities, most dairy products like eggs, meat and many other food items. 

Initially, monounsaturated fats were thought to have no effect on blood cholesterol levels, it is now known that they have more favorable effects on cholesterol than polyunsaturated fat; not only lower the level of “bad LDL cholesterol, but at the same time they keep on an unchanged level or slightly raise the level of” good HDL cholesterol “. 

There is evidence that a diet rich in monounsaturated fat also affects health in a different way. For example, the Mediterranean diet, containing significant amounts of this type of fats, causes that people who use it, are less likely to have heart disease and live longer. They also observe lower obesity and lower incidence of neoplastic diseases than among people on the North European diet. Oils rich in monounsaturated fats are a rich source of antioxidant vitamin E. 

As a source of monounsaturated fatty acids extra virgin olive oil, rapeseed oil with reduced erucic acid (Canola), peanut oil, avocado oil, Brazil nut oil, hazelnut oil, sesame oil, rice oil, cocoa butter. 


These types of fats are in a liquid state at room temperature or slightly lower. These are vegetable oils, such as corn oil, sunflower oil and walnut oil. Polyunsaturated fats, unlike saturated ones, lower LDL cholesterol in blood, but it should be remembered that excessive consumption of polyunsaturated fats is unfavorable, especially when used for frying. They are easily oxidized in the body, creating free radicals that can destroy cells and thus contribute to the development of tumors (a diet rich in antioxidants helps to minimize this phenomenon). 

The right dose of polyunsaturated fat is essential in the diet, because it contains essential fatty acids (EFAs), which the body needs to be healthy. They are defined as indispensable, because they are fats, the only source of which is food. The remaining fats can be produced by the body. 

There are two “families of polyunsaturated fatty acids – omega-3 and omega-6. Omega-3 fatty acids can be found in fatty fish, soy, rapeseed oil and walnuts. 

Omega-6 fatty acids are found in the seeds of sunflower, safflower (ie safflower, the so-called false saffron) and in corn oil. Polyunsaturated fatty acids are also one of the few rich sources of vitamin E, an important vitamin from the group of antioxidants. 

As a source of fatty acids, polyunsaturated fish oil, high linolenic linseed oil, walnut oil, pumpkin seed oil, hemp oil, safflower oil, corn oil, poppy seed oil, sesame oil, sunflower oil, rosehip oil, grape seed oil, camelina oil, rice oil, soybean oil, evening primrose oil 


There is another group of fats called transizomers. Most fatty acids in food products are unsaturated processed (hydrogenated) fats by the food industry, so that they remain solid at room temperature. In this way margarines are produced, which are in fact a mixture of different oils. These hydrogenated fats become similar to saturated fats from the point of view of their effects on the body. For years, it has been suspected that the transizomers are not better for the body than saturated fat, and more and more evidence has recently appeared that they may be more harmful, for example in heart disease. Scientific research proves that the transizomers not only raise the level of “bad LDL cholesterol, but also lower the level of” good HDL cholesterol. Transizomers are the only type of fats with this effect, because natural saturated fats, such as butter or cheese, can increase LDL cholesterol, but at the same time increase HDL cholesterol.



Frying in fat is primarily a process of dewatering. Water and water-soluble products pass from the product to the fat or leave the product as water vapor. In addition, fat is absorbed by the product. 

Oils with a high content of polyunsaturated fatty acids are best used raw, without heating. Do not use them for frying because of their high content counts double bonds, to which oxygen joins, causing hydrotreas and highly toxic compound (HNE – 4-hydroxy-trans-2-nonenal), which increases the risk of heart disease, liver, and even neurological disorders, such as Alzheimer’s or Parkinson’s disease. The more double bonds contain fatty acid, the faster the setting process takes place. 

Also, butter should not be used for frying, because under the influence of high temperature the fat contained in it is decomposed very quickly to produce harmful substances (eg acrolein, free radicals). The relatively short-term heating is suitable for oils with a lower content of polyunsaturated fatty acids, e.g. rapeseed oil, olive oil. However, palm oil and lard are suitable for heat treatment even at high temperatures. 

The usefulness of individual fats for frying can be confirmed by their smoking temperature – this is the moment when the product begins to degrade and release carcinogens under the influence of the temeprture. The ideal temperature for frying is about 180 degrees C. 



Avocado oil – is obtained by cold pressing of avocados. It is characterized by a dark green color, faintly noticeable, similar to olive oil aroma and fruit-nutty flavor. It contains large amounts of vitamin E, lecithin and beta-sitosterol. The Mediterranean cuisine is widely used for cold dishes, as an addition to salads, salads and sauces. 

Contains 60-80% oleic acid, 10-20% linoleic acid, 4-12% palmitic acid, up to 2% stearic acid, approx. 2% linolenic acid, lecithin, beta-sitosterol, mineral salts, phytosterols, squalene, rich in vitamins A, B, D and E. 


Andiroba oil – is obtained by pressing or squeezing andiroba (Carapa guianensis) seeds, originating in Brazil. It is a yellowish vegetable oil with a bitter taste and a slightly nutty smell. The smell resembles olive oil. It has antibacterial, anti-inflammatory, analgesic, antiparasitic properties, prevents cancer, malaria, insect bites. 

It contains 46% oleic acid, 20% linoleic acid 


Argan oil – oil made from fruits of iron argan. Argan oil is slightly darker than olive oil, with a reddish color. There are two types of argan oil which can be used for cooking and a brighter – cosmetic one. Argan oil has various medical properties, among others, it lowers cholesterol levels, improves blood circulation and supports the natural immunity of the body. It is suitable for consumption as an addition and dressing for salads, as a marinade for meat and other food products. 

It contains about 43% oleic acid, 37% linoleic acid, 12% palmitic acid, 6% stearic acid, 0.5% linolenic acid 


Black cumin oil – obtained from the pressing of seeds of black cumin (Nigella sativa), honey color to dark brown. Slightly bitter in taste, with an intense, spicy smell. 

It contains 28% saturated fatty acids, 53% linoleic acid, 25% oleic acid, 4% alpha-linolenic acid, 0.5-1.5% essential oil, vitamin E (tocopherols), vitamin A (carotenoids), biotin, microelements and trace elements. 

Validity After opening 3-4 months. 


Rosehip oil – a rare oil with a dark yellow to slightly brownish color produced from seeds of wild rose (Rosa canina) by their extraction in hexane. Then it undergoes a refining process. This oil is distinguished by its unique, naturally pink color and mild taste. It adds uniqueness to desserts, cocktails, fruit salads and meat dishes.

Contains 40% linoleic acid, 40% alpha-linolenic acid, vitamin A 

Validity After opening only 8-10 weeks. 


Coconut oil – oil obtained by pressing and warming copra – hard coconut nut flesh (Cocos Nucifera). Most commonly found as refined, deacidified and bleached. It is slightly yellow in the liquid form. At temperatures below 25 ° C, it looks like a truncated white fat (hence also called coconut butter). 

It contains saturated fatty acids (about 90%), about 44% of lauric acid, about 18% myristic acid, about 11% palmitic acid, 6% stearic acid, about 7% oleic acid, about 2% linoleic acid and 12% alpha-linolenic acid. 


Hemp oil – oil obtained from seeds of hemp, has a green-brown color and slightly bitter, spicy-nutty smell and taste. It is a valuable source of essential fatty acids, and additionally it lowers blood pressure, acts against stress, and helps in reducing the level of triglycerides. In Polish cuisine it has been known for a long time and used as an addition to potatoes, groats, boiled vegetables, salads and other cold dishes. 

Contains 54% linoleic acid, 17% alpha linolenic acid, 4% gamma-linolenic acid, 13% oleic acid, 10% saturated fatty acids 

Validity After opening only 4 weeks (even stored in the refrigerator will not extend its validity). 


Safflower oil – is pressed from ripe safflower seeds. It is used as a remedy for the formation of cholesterol in the blood and as a natural depilator. It is recommended for cold use of salads and salads. 

It contains 60-80% linoleic acid (the highest percentage of this acid contained in the vegetable oil), 10-14% oleic acid, 6% palmitic acid, 2-3% stearic acid, 0.5% linolenic acid, 0.5% peanut acid, rich in vitamins E and A. 

Validity After opening approx. 3 months. 


Corn oil – the oil obtained by extraction (in this form has a slightly reddish color) or cold pressed from maize. It is characterized by its specific taste and smell. It is best used cold for salads, sauces and soups. 

It contains 55-65% linoleic acid, 12-14% palmitic acid, 4% stearic acid, 29% oleic acid, a large amount of vitamin E. 

Validity After opening about 3-4 months. 


Lnianka oil – obtained by cold pressing seeds of flaxseed, plants traditionally grown in Poland for centuries. Due to its distinctive taste, it is ideal for salads, vegetable salads, potatoes, groats, herring, white cheese and other cold dishes. 

It contains about 35% omega-3 and 22% omega-6. 


Linseed oil – obtained by cold pressing of linseed (Linum usitatissimum), with a yellowish color and intense, bitter smell. This oil has a very beneficial effect on hair, skin and nails. The latest results show that lignans present in linseed oil consistently counteract atherosclerosis and hypertensive disease, as well as alleviate the symptoms of menopause. Its protective properties of the gastrointestinal mucosa support the treatment of peptic ulcer disease. It should be eaten cold as an addition to salads, boiled vegetables and other dishes 

Contains 10% saturated fatty acids, 58% alpha-linolenic acid, 15% linoleic acid, 17% oleic acid, rich in vitamin E

Validity After opening only 3-4 weeks. 


Poppy seed oil – it is oil pressed from poppy seeds, it has a white to black color, depending on the poppy species. It has a unique taste of potato and cheese salads. It is also an excellent addition to cakes and pastries with cheese and poppy seeds. 

It contains approx. 60-65% linoleic acid, 18-20% oleic acid and 10% palmitic acid. 


Almond oil – obtained thanks to cold squeezing of almond tree seeds, it is a syrupy light yellow liquid with a mild, sweet taste and aroma. 

It contains 65-68% oleic acid, 24-26% linoleic acid, 6-8% palmitic acid, 1-2% stearic acid and vitamin and minerals. 


Peanut oil – vegetable oil obtained from peanuts. In the cold pressed form it is a transparent, yellow oil with an intense, nutty flavor and aroma. Refined oil has almost no smell at all. It positively affects the digestive system, promotes slimming, because it provides a longer feeling of satiety and reduces appetite. Peanut oil also protects cells against allergens. Systematic use of this oil in the kitchen significantly reduces the risk of Alzheimer’s disease. Phytosterol decks bring results in the fight against cancer, which can reduce cancer metastases by almost 50%. Use cold for salads, sauces, boiled vegetables. It is a great addition to cabbage salad. 

It contains 13-45% linoleic acid, 36-72% oleic acid, 6-16% palmitic acid, 1-7% stearic acid, 1-3% arachine acid, 2-5% behenic acid, 1-3% lignoceric acid, rich in vitamins and minerals. 


Brazil nut oil – extruded from nuts of the haughty (Bartholletia excelsa). It is characterized by exquisite nutty flavor and is ideally suited for the preparation of salad dressings and desserts.

It contains about 15% saturated fatty acids, 50% monounsaturated fatty acids and 35% polyunsaturated fatty acids 


Hazelnut oil – obtained from cold-pressed hazelnuts, transparent with a golden-yellow color and nutty odor. At low temperatures, it becomes turbid / turbid. It is characterized by a unique, delicate taste and subtle fragrance. It is best to eat cold as an addition to salads, boiled vegetables and other dishes. 

It contains 78% oleic acid, 14% linoleic acid, palmitic acid, rich in vitamins, minerals and protein. 


Walnut oil – vegetable oil obtained usually as a result of cold pressing the flesh of walnut fruit. Light yellow, sometimes greenish. It is characterized by a delicate specific nutty flavor and a subtle fragrance. Walnut oil should be an integral part of the daily diet, because it reduces the content of cholesterol in the blood and its harmful effects on the human body. It contains a record amount of vitamin E, an excellent measure in slimming which also reduces the risk of developing cardiovascular disease. It works perfectly as an addition to salads, salads, pancakes and cold desserts. 

It contains 5-15% linolenic acid, 51-58% linoleic acid, 14-28% oleic acid, 8-16% saturated fatty acids, rich in vitamins A, B and E 

Validity After opening approx. 3 months. 


Macadamia nut oil – obtained from the macadamia nut pressing, it has a light yellow color. 

It contains 57% oleic acid, 25% palmitic acid, 15% saturated fatty acids, rich in vitamins A, B, E and minerals 


Palm oil – oil obtained by pressing the seeds of Guinea oilseed (Elaeis guineensis). The seeds are very hard which makes it difficult to get oil, first they are dried, then ground, pressed and finally refined. The oil at room temperature has the appearance of hard, yellow-brown fat and a characteristic smell. After refining, it becomes a hard, white to yellowish mass with a neutral, pleasant taste. 

It contains 51% lauric acid, 17% myristic acid, 13% oleic acid, 8% palmitic acid, 2% stearic acid, 2% linoleic acid. 


Pumpkin seed oil – cold pressed unroasted pumpkin seeds (Cucurbita Pepo) give a dark green-brown vegetable oil with a nutty flavor and taste. It is the most affordable and easily available source of zinc, which most people have too little (zinc deficiency causes, among others, prostate related problems). It also contains phytosterols. Therefore, pumpkin seed oil is recommended for prophylaxis and as an adjuvant in the treatment of the initial stage of prostate hyperplasia, bladder and urinary tract diseases. It removes toxins from the human body. The oil has an extremely effective effect on digestive disorders in children, eliminating the majority of parasites in the digestive system and causing the normalization of appetite in children. Use cold for salads, cooked vegetables and other dishes prepared cold. 

It contains 47-50% linoleic acid, 30-35% oleic acid, 10-25% palmitic acid, up to 2% other fatty acids, vitamin E, B1, B2, B6, large amounts of vitamins A, C and D, rich in beta -carotene, potassium, selenium and zinc. It also contains nutrients such as phytosterols, squalen, phytosterinen, citrulin, and cucurbitin. 

Store in the refrigerator after opening, thus preserving its aroma and vitamins for about 9 months, if it is not stored in a cool dark place, it is valid for only 3 months. 


Grape seed oil – cold pressed from grape seed. It lowers LDL and replenishes HDL stores, protects against heart disease, is also an extremely rich source of vitamin A and E. In the Mediterranean diet it is widely used for salads, sauces, as well as for frying and stewing, because it can withstand very high temperatures. Its main advantage is incomparable to any other oil property preserving the natural taste of the ingredients. Dishes fried with grape seed oil will not pass through a strange aroma, they will not change their subtle flavor and aroma notes, and above all will not have a greasy aftertaste. 

It contains about 65% linoleic acid, 11% saturated fatty acids and 17% monounsaturated fatty acids. 


Rice oil – extruded or extracted from broken rice husks (oryza sativa). Recommended because of its qualities as salad oil. Also excellent for frying due to the high temperature of smoking and limited absorption of fat by the dishes. 

It contains 38% oleic acid, 40% linoleic acid, erucic acid esters, gamma-oryzanol, squalene, phosphoric acid, esters of higher alcohols and fatty acids, very large amounts of vitamin E and tocotrienols. 


Rape oil – food vegetable oil produced from rape. Perfectly counteracts cardiovascular disease, especially atherosclerosis, reduces the risk of myocardial disease. Like most cold pressed oils, it effectively reduces cholesterol levels in the body, exacerbating the excretion of bad cholesterol. It regulates the metabolism. Studies have shown that it alleviates the symptoms of inflammatory arthritis. Used by some drivers in diesel engines, because it is cheaper than oil; P 

It contains about 65% of monounsaturated fatty acids (including 59% of olinic acid), 20% linoleic acid, 9% alpha-linolenic acid, and vitamins E and A. 


Sesame oil – vegetable oil obtained by cold pressing of sesame seeds. It has light to dark yellow to brown color and slightly nutty, mild aroma and taste. The variety used in the food industry has a dark brown color and strong aroma. The compounds contained in sesame oil help to lower blood pressure and reduce the dose of drugs that have been taken to high blood pressure. Studies have shown that making up on average 35 grams a day of sesame oil for 60 days brings a drop in hypertension. Sesame seed oil also has a large amount of vitamin E, which is a natural antioxidant and vitamin K that acts anti-haemorrhaging and participates in the formation of bone tissue. 

It contains 14% saturated fatty acids, 41-43% oleic acid, 41-43% linoleic acid, 9-10% palmitic acid, 5-6% stearic acid, 0.5% linolenic acid 

Validity After opening approx. 6 months. 


Sunflower oil – oil obtained from sunflower seeds. It is best to use cold as an addition to various types of salads, salads and sauces, it should not overheat above a temperature of 100 degrees C. 

It contains 75% polyunsaturated fatty acids (including about 65% linoleic acid), 15% monounsaturated fatty acids and 10% saturated fatty acids. 


Soybean oil – it is made of pressed grains of soybean soy. The oil obtained has a dark brown color and a specific smell. Known in ancient Egypt, until recently widely used for food and industrial purposes. As edible fat it lost its importance due to the relatively high price and not very attractive taste. It contains a large amount of flavonoids, lecithin, steroline and vitamin E. 

It contains about 61% polyunsaturated fatty acids, 24% monounsaturated fatty acids (including 8% linoleic acid) and 15% saturated fatty acids. 


Evening primrose oil – is made from evening primrose seeds. It helps in the treatment of skin diseases (psoriasis, acne), hypertension, arthritis, infertility and many other diseases. Additionally, it helps to heal wounds, to survive migraines, has a beneficial effect on the immune system of the human body and regulates the menstrual cycle in women. 

It contains large amounts of gamma-linolenic acid, cis-linolenic acid and vitamin F. 


Olive oil – It is obtained as a result of the pressing process “cold or hot” on the flesh of olive fruit, varying from golden-yellow to yellow-green, characteristic smell and specific taste. The best is the virgin cold pressing – Extra Virgin, the compounds contained therein have analgesic and anti-inflammatory effects, and contain antioxidants like polyphenols, fighting free radicals and reducing the risk of heart disease, as well as delaying the aging of cells. It helps to reduce the level of bad cholesterol and increase the level of good. This product is easily digestible and has a protective effect on the mucous membrane of the stomach and intestines. It also helps with the problems of constipation – in the morning on an empty stomach, drink a tablespoon of olive oil and drink it with a glass of warm water. It is widely used for salads, sauces, as well as for frying and stewing, because it withstands very high temperatures. Warmed oil – in comparison with other fats – thanks to a high content of antioxidants and oleic acid is very stable and retains its nutritional values ​​for a longer time. 

It contains 15% saturated fatty acids, 60-75% oleic acid, 14-18% linoleic acid, 10-18% palmitic acid, 2% linolenic acid, 2% stearic acid, vitamin E. 


Tran – is a liquid fish kept from fresh liver of Atlantic cod – Gadus morrhua or other fish from the family of gourd – Gadidae. It has a characteristic smell and taste. 

It contains 22.6% saturated fatty acids, 46.7% monounsaturated fatty acids, 19.7% Omega-3 acids and 0.9% Omega-6 fatty acids. In addition, it contains large amounts of vitamin A and D. 


Cocoa butter – vegetable fat obtained from seeds of ripe proper cocoa fruit. It has a bright yellow color and has a delicate chocolate sm 


Mackerel from a can

Worth knowing

Mackerel from European fisheries is not threatened with extinction. The number of herds, despite numerous catches, remains stable and does not cause degradation of the marine environment. Therefore, buy mackerels from this source without worries.


Here you can find omega supplements – CLICK



In stores you will also find mackerel in cans – in tomato sauce, in oil, in a homemade sauce or a salad with mackerel. The nutritional value varies depending on the type of supplement. However, the nutritional value of the fish itself after drainage is comparable in each form. Mackerel from the can has a reduced nutritional value compared to fresh mackerel, this is due to the processing it is subjected to before preservation, mainly high temperature. Loss of unsaturated fatty acids, vitamins and minerals follows. Mackerel from the can is less caloric than fresh or smoked, contains less fat, but at the same time almost half of the less valuable DHA (mackerel vs mackerel 1.4 g vs 0.8 g). A similar trend is noticeable in the content of minerals, only in canned fish we find more sodium and phosphorus compared to fresh fish. 

Much less in mackerel from the can we find also vitamins – the content of vitamin D or vitamin B6 drops by about half as compared to fresh mackerel. In addition, there is a risk that the substance that is used to protect the plate from corrosion – bisphenol A, can penetrate the fish. Research shows that bisphenol A is not indifferent to health, it can contribute to the development of obesity, cardiovascular disease or abortions. Therefore, it is worth choosing fresh mackerel, and canned mackerel (similarly to other canned products) to be added to the diet on an occasional basis. 


You can read also: Omega-3 and Omega-6 acids families



It will be useful to you 

Mackerel – culinary uses 

Mackerel is a fish that works great as an addition to salads, sandwiches, pastes, but also as the main dinner dish. You can prepare pasta based on smoked mackerel with the addition of hard-boiled eggs, pickled cucumbers and onions, cottage cheese or natural tofu. The simplest version of the paste with the addition of tomatoes will also work. When preparing salads with smoked mackerel, you can also use various products – it perfectly blends with peppers, tomatoes, cucumbers, a mix of salads and eggs. An interesting combination is mackerel, egg, arugula and boiled beets. You can also prepare salads with smoked mackerel with the addition of rice or pasta. 

Fresh mackerel is great as a main course, you can serve it in a garlic-lemon marinade, dried tomatoes or stewed vegetables. 

Recipe for mackerel baked in aluminum foil with marinade 

fresh mackerel (1 piece) 

1 clove of garlic 

1 tablespoon of olive oil 

lemon juice 


Sauté the marinade with garlic, olive oil, chopped parsley. From the fish, cut off the head, cleanse, wash, make incisions on both sides within a few centimeters, inside and outside. Arrange the fish on aluminum foil, rub the fish marinade on the outside and fill in the cuts, wrap in foil, leave in the fridge for a few hours. Bake at 180 degrees C for 30 minutes. Before serving, sprinkle with lemon juice. Serve with any grits or rice and salad. 






Mackerel nutritional value of fresh, smoked and canned mackerel

Due to the significant addition of salt and the resulting cancer-causing compounds, it is better to choose fresh mackerel and prepare it in a baked form in aluminum foil or steamed. 

Mackerel belongs to fatty fish, thanks to which it is a good source of beneficial omega-3 acids and vitamin D. In addition, in mackerel we find a large amount of selenium. However, despite the health benefits of nutrients due to the tendency to accumulate mercury compounds mackerel is not recommended for pregnant and lactating women. 


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Mackerel is a popular fish in Poland, it is often used as an addition to sandwiches, salads, pastes or a component of dinner dishes. Most often, we buy smoked mackerel, less often in a can. It is harder to get a fresh mackerel – and this has the most nutritional value and health properties. Mackerel lives in the waters from the North Sea to the Mediterranean. The meat of this fish is cream-colored with dark muscle hypertrophy. Mackerel is a fatty fish rich in unsaturated omega-3 fatty acids, but it tends to accumulate harmful methylmercury, which is why it is inadvisable for pregnant and nursing women. 

Mackerel a source of protein 

Mackerel is a source of wholesome protein (18.6 g / 100 g). It is worth replacing it with red meat and poultry. Mackerel contains exogenous amino acids (including leucine, isoleucine, lysine) that must be delivered to the body with food. 


You can read also: Omega 3 more important than we thought



Mackerel and fatty acids 

Mackerel is a fatty fish, it contains 14 grams of fat in 100 grams of meat. In this fish there is a lot of omega-3 polyunsaturated fatty acids, which determines the health benefits of mackerel. Omega-3 acids normalize triglyceride levels in the blood, have a protective effect on the heart and blood vessels. By incorporating them into red blood cells, they improve their flexibility, thus increasing the blood supply to the body. They also stimulate the production of nitric oxide, which has an effect on the blood vessels, which improves blood flow, helping to reduce blood pressure. 

Mackerel rich with selenium and vitamin D 


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Mackerel is a wealth of minerals. The meat of this fish is particularly valued due to the high content of selenium, in 100 g it contains 44.1 μg of selenium, which covers 80% of the daily adult’s needs for this element. Selenium improves the body’s immunity and protects the red blood cells from free radicals. 

In addition, mackerel is a source of phosphorus and potassium as well as vitamin D and vitamin A, which has a beneficial effect on the skin. Phosphorus and vitamin D have a beneficial effect on bones and teeth, so they should be consumed by children. Vitamin D takes part in the absorption of calcium and phosphorus in the body and bone mineralization. Facilitates the absorption of calcium and transport to the bone, thus affecting their proper functioning, which is why it is especially important for women who have an increased risk of bone loss. 

In addition, vitamin D has an immunomodulatory effect. It suppresses pro-inflammatory processes in the body, preventing the occurrence of chronic inflammation and autoimmune diseases, such as rheumatoid arthritis or inflammatory bowel diseases. Vitamin D also reduces the risk of cardiovascular disease, diabetes and metabolic syndrome. 


Mackerel not for pregnant and lactating women 

Mackerel belongs to fish not recommended for pregnant and lactating women due to the high tendency to accumulate mercury compounds. For 1 g of fresh weight this fish has 0.072 μg of methylmercury that easily crosses the blood-placenta barrier and into the breast milk of the nursing mother. Methylmercury causes damage to the central nervous system by accumulating in the fetal blood and brain. There was a 30% higher content of methylmercury in fetal blood cells compared to maternal blood cells. For this reason, in 2004, the Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) recommended that mackerel be completely eliminated from the diet by pregnant women and breastfeeding women. 


Mackerel and histamine content 

In addition to valuable nutrients in mackerel, there are also compounds that can be dangerous to health. The histamine contained in mackerel may cause sensitization, manifested by dyspnoea, nausea and edema. Especially high level of histamine is in smoked mackerel, because the smoking process significantly increases its concentration. For this reason, smoked mackerel is not recommended for people with histamine intolerance. In addition, mackerel is a source of purines that, if eaten in excess, can cause arthritis. 

Mackerel fresh or smoked? 

Mackerel is most often eaten in smoked form. However, this method of treatment is not indifferent to health. During the smoking process, compounds hazardous to the PAH organism (polycyclic aromatic hydrocarbons) are produced that have carcinogenic properties. In addition, smoked mackerel is not indicated for people with hypertension due to the high sodium content. In addition, during smoking, the fish loses B vitamins, which reduces its nutritional value. 

In the case of smoked mackerel, the content of omega-3 fatty acids is higher, but it should be remembered that these quantities are given in terms of the mass of the finished product. 100 g of smoked mackerel has not been prepared with 100 g of fresh mackerel, hence a much higher content of omega-3 fatty acids. In addition, the omega-3 content depends on the smoking technique – cold smoked mackerel does not lose these acids.

In spite of the potentially higher content of omega-3 in smoked mackerel due to the significant addition of salt and the dangerous compounds created during smoking, it is better to choose mackerel fresh and prepare it in a baked form in aluminum foil or steamed. 


Tuna in pieces in King Oscar sunflower oil

Tuna is a real star among fish. Popularity owes to the characteristic taste and practical use in the kitchen. Tuna is also famous for its excellent nutritional values. To all fans of this specialty, the King Oscar company dedicates a unique delicacy in its offer. Tasty, aromatic and healthy Tuna in pieces in pure sunflower oil, available in 185 g of packaging, encourages the implementation of interesting recipes and a conscious diet.

King Oscar, as a modern enterprise, adheres to the principles of shared responsibility for the ecosystem. Sustainable fishing and compliance with stringent industry standards are key to tuna fishing. During their lifetime, dolphins are exposed to danger, for which tunas are a favorite delicacy. According to the best, dolphin-friendly practices, tuna mining is carried out, which are found in King Oscar branded products.

Tuna – fish with character

The torpedoed body, sharp-headed with the moon, was indented by the fin. This is the tuna-predatory fish of the mackerel family that is most commonly found in tropical Atlantic and Pacific waters. The tribe includes several species from a small bonito to a giant – bluefin tuna.

Check also: Krill oil vs fish oil: which is better for you?


The best-quality yellowfin tuna was used to produce the King Oscar brand, which catches in the wild, in the waters surrounding Ecuador, Thailand and the remote island of Mauritius. Slices of tuna meat with an extremely compact consistency, immersed in the best quality, pure sunflower oil. This combination of ingredients will provide an interesting taste experience and a huge spectrum of culinary possibilities. Salads, pizza, stuffed potatoes, sandwiches, pasta, casseroles, fish pastes – you can exchange a lot of delicious dishes, which you will surely be inspired by Tuna in sunflower oil brand King Oscar. It is worth noting that the packaging of the product is equipped with a key that facilitates opening. This will improve the work in the kitchen and allow the consumption of delicious fish wherever you feel like it.

Tuna – healthy from nature

Our health depends to a large extent on the way we eat. That is why it is important to choose the right food items from which we prepare meals. King Oscar encourages the introduction of as much seafood as possible, including tuna, a treasury of valuable nutrients. It is not without significance that athletes usually reach for this fish. Tuna meat contains little fat and is the best source of complete protein, which should be regularly supplied with a meal, especially by people who care for the line. In 100 g portions of tuna in pieces in sunflower oil brand King Oscar we find 25 g of protein, containing essential amino acids and a small amount of saturated fat. In addition, tuna is rich in unsaturated fatty acids Omega 3. Their consumption may reduce the risk of memory and concentration disorders and protects the body during the increased risk of infection, especially in autumn and winter. What’s more, tuna meat is rich in vitamins B, D, E and minerals such as potassium and selenium. Vitamins B6, B 12 necessary for the formation of red blood cells are important for the functioning of nerve cells. Vitamin D improves calcium absorption, it is recommended mainly during periods of intensive growth and development. Natural oxidants – vitamin E and selenium protect the body against free radicals and support the immune system.

King Oscar is a company with a multigenerational tradition. For over 100 years, it has been offering the best quality sea food to people all over the world. From tuna in sunflower oil, which we find in a 185 gram, round package with the image of King Oscar II, King Oscar is particularly proud. So let’s check why …

Recipe for tuna baked under cheese

Ingredients \ n1 tin Tuna in oil King Oscar (fillets or pieces), drained \ n250g penne noodles \ n30 dkg cheese (choose one that easily melts) \ n1 / 2 red peppers \ n1 / 2 yellow peppers \ n1 can of green peas \ n1 can of corn \ n1 red onion \ n1 clove of garlic \ n1 teaspoon of fresh parsley or spring onion \ nSol, oregano

Preparation \ nPlease prepare pasta according to the recipe on the packaging. Drain the water. Cut paprika into thin slices. Cut the onion into cubes. Mix pasta with all vegetables and add freshly crushed or dried garlic. Add tuna in King Oscar oil and transfer to a casserole. Bake in the oven at 180 ° for 15 minutes. or in a microwave. Serving for 2 people.

King Oscar has been a recognized producer of seafood food for over 100 years. In 1902, King Oscar II granted a special permit to place his image on unique Norwegian sardines. This is how the King Oscar brand was created – a perfect combination of Norwegian tradition and the highest quality. King Oscar exports its products all over the world, including exotic destinations such as Singapore, Japan, Australia, New Zealand and South Africa.

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Cortisol – friend or foe?

 We usually associate cortisol as a bad hormone, which slows down slowly, builds muscle tissue, and regenerates. However, it is necessary for the proper functioning of our body. Cortisol is a steroid hormone that prepares the body to fight stress associated with illness, trauma, and fear – it raises sugar in these situations, increases the frequency of breathing, and speeds up the heartbeat. It is our protection, which in itself says that it works best in exceptional situations.

When its increased secretion is excessive then our body falls out of balance – sleep problems, anxiety, lack of regeneration, nervousness. It is also responsible for muscle catabolism by reducing protein synthesis. It can therefore be said that it has the opposite effect on testosterone in this regard. Of course, cortisol does not have only a negative effect – it helps to reduce inflammation.

The level of cortisol during the day changes. It is highest in the morning, then it decreases during the day. It is not a gradual decrease, because the stimuli we have during the day can affect it, for example, training, stress at work. That is why it is so important to avoid overtraining or permanent contact with stressful factors, because then our training goals may go into oblivion.

How to prevent the maintenance of high cortisol? How to control it?

Besides taking care of an appropriate lifestyle, it is also worth taking a look at diet and supplementation. One of our allies is fish oil. In addition to regulating cortisol levels, it also helps to burn body fat and improves overall health. Many studies have shown that regular fish oil supplementation significantly reduces cortisol levels by managing the level of proinflammatory levels of cytokines and norepinephrine.

Quite recently, a group of Italian scientists from Universita Politecnica delle Marche recruited 31 alcoholics for the study. The aim of the study was to check what dose of fish oil will affect the level of their cortisol. This group was chosen because at the moment when the alcoholic stops drinking, his level of stress hormone increases significantly. The group was divided in half – the first one received 21 days a capsule daily from 1g fish oil 252 mg DHA and 60 mg EPA and the other, a placebo. The results revealed that in the first group, cortisol levels decreased, anxiety and stress also decreased, and the cortisol production remained unchanged in the placebo group.

There is a significant difference between alcoholics and healthy people in many biological processes, but the effect of fish oil on cortisol levels in both groups has had positive effects.

Research has suggested that fish oil supplementation also applies to athletes, allowing them to fully utilize their exercise potential. As previously mentioned, cortisol rises with increased physical effort and long-term maintenance of high levels lowers anabolic possibilities.

When is best to supplement fish oil? Research suggests that the optimal time is the evening, for example, for dinner or just before bedtime.