Nowadays, people no longer care about the amount of omega 6 fatty acids they consume; they never get concerned about consumption of food rich in high omega 3 fatty acids, no wonder there are many cases of chronic diseases such as heart attack, inflammation, cancer and liver diseases. One of the main reasons why Western Diets are not recommended is that they are characterized by indistinctive ratios of these two polyunsaturated fatty acids. This article aims at encouraging proper Omega 3 and Omega 6 ratio balancing. It also provides effective tips to attain the best ratios.
Why You Should Check On Omega 3 and Omega 6 Intake
The human body does not have a specified organ meant for production of either omega 3 or omega 6, or both. There is thus, need to supply these compounds to the body through dieting. If we care less about what we consume and how what we eat affects the level of these essential fatty acids available in our bodies, we may be at risk of contracting chronic diseases.
Unlike other types of fats, these compounds are generally active, so they play a number of important roles in the body. They have been proven to play great roles in inflammation and blood clotting.
The only hitch is that the two compounds do not have the similar benefits/effects. For instance, omega 3 fatty acids have anti-inflammatory effects, while omega 6s fatty acids are pro-inflammatory effects. Well, proper body inflammation is very important for survival. Basically, it safeguards the body from injury and infection, but it can lead to severe diseases especially when the inflammatory response is excessive or inappropriate.
As a matter of fact, excess inflammation is thought to be the driver of serious diseases such as cancer, Alzheimer’s, arthritis, diabetes, metabolic syndrome, and heart disease. Therefore, it is important that you include higher volumes of omega 3 than omega 6 in your diets.
How to Balance the Amount of Omega 6 and Omega 3 Available in the Body
There are actually two important factors you should always keep in mind for you to attain the best balanced ratios of these components in the body. They include:
- Avoiding too much consumption of vegetable oils, which are usually rich in high omega 6 fatty acids.
- Consuming more animal foods, which are high in omega 3 fatty acids.
The most important step to diminution of omega 6 levels in the body is by reducing the consumption of vegetable oils, salad and seeds that are high in omega 6. You should only consume those that are characterized by lesser levels of omega 6 such as black raspberry seeds and chardonnay grape seeds. Also, increasing the amount of omega 3s in the body by consuming more of animal feeds that are rich in DHA (Docosahexaenoic acid), EPA (Eicosapentaenoic acid) and Omega 3 fatty acids is very important.
Above all, before you switch to using any kind of omega 3 and omega 6 fatty acids, make sure on the concentration of each component. Omega 3 to omega 6 ratio should be maintained at, or near 5:2. This can give room for balancing the effects of the compounds in the body.