Healthy Nutrition: Omega 3 Fatty Acids and Omega 6 Fatty Acids |
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Everyone knows that omega-3 fatty acids are beneficial for the health of your heart and your brain. But how many of us know anything about omega-6 fatty acids. And for that matter, how many of us know what the recommended intake ratio is for those two compounds. Most Americans consume omega-6s and omega-3s in a ratio of about 20:1. However, the ideal ratio of these two fatty acids is 4:1. We all know how beneficial omega-3’s are, yet we never seem to incorporate enough of them into the diet we are consuming. And given that both fatty acids require the same enzymes to function properly, getting way more omega-6’s starves omega-3’s and promotes inflammation in the body. This in return contributes to heart disease, cancer, arthritis, and asthma. That is why it is very beneficial to keep these two compounds well balanced. In the next paragraph I will provide a few helpful tips on how to achieve a better balance of these two fatty acids. The first step towards balancing your ratio of fatty acids is raising your intake of omega-3’s. You can easily achieve this by eating oily fish at least twice a week. You can also achieve this goal by taking 1,000 mg of high quality fish oil every day. The second step towards achieving a balance of fatty acids is lowering your intake of omega-6’s. Even though omega 6 fatty acids are very important because they support skin health, keep cholesterol levels in check, and help blood clot, we tend to consume too much of this particular compound. We can help lower our intake by avoiding vegetable-oil-laden processed foods. We can also work into our diet more naturally balanced foods such as hempseeds, chia seeds, flaxseeds and walnuts. There are numerous ways to improve your nutrition; from various herbal remedies to the consumption of whey protein. So the next time you hear someone talking about fatty acids, be sure to explain to them how to achieve a well balanced ratio of the two. |
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