Balance your Omega-3 and Omega-6 Fatty Acids?
One of the causes of inflammation is the imbalance levels of omega-6 & omega-3 fatty acids in our diet. Heart-healthy vegetable oils such as soybean, safflower, sunflower, corn and cottonseed oil are found in almost every food that we eat, even those served at high-end restaurants and in our own homes. But unknown to many, the high omega-6 & low omega-3 fats profile in these oils (as much as 200:1!) is setting the stage for chronic inflammation to take place.
You may avoid all “regular” foods, or even be a strict vegetarian, and yet still have an excess level of omega6 fats intake. Many “healthy” restaurants & products (such: vegetables chips) are using cheap vegetables oils to enhance taste and texture. Digesting high amount of omega-6 fats that are quietly derailing your best efforts to promote health! Which will lead to inflammation and life harming diseases illnesses such as Alzheimer’s, arthritis, cardiovascular disease, cancer and other inflammatory diseases
Omega-3 & omega-6 both utilize the same enzymes and transport systems to produce biochemical in our body. When there are more omega -6 fats, greater amounts of inflammatory compounds will be created, and lesser enzymes will be available for omega-3 fats to create chemicals that are anti-inflammatory. What’s even more shocking is that high levels of omega-6 fatty acids can replace and reduce omega-3 fats. That means omega-3 & omega-6 compete with one another in our body.
The key to healthy diet is the RATIO:
A healthy ratio of omega-6 to omega-3 fatty acid is about 3:1. Therapeutically, these ratios may change for limited periods of times.
Omega-3 is a term referring to a family of polyunsaturated fatty acids. In this family, we have: the alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Likewise, omega-6 fatty acids also consist of a group of polyunsaturated fats such as: Linoleic acid (LA) and arachidonic acid (AA). The ratio is 3:1. Yes, we want to have more Omega-3 sources in our diet; but, we need to have Omega-6 as well. We do not want to avoid omega-6 from our diet. Omega-3 possess anti-inflammatory properties, maintain proper cell membrane integrity, support weight regulation Vs. excess of omega-6 will promote inflammation.
Our Power Omega has 1,200 mg of the perfect combination between EPA (430mg) DHA (390mg) and Omega (130mg) with higher Bioavailability.
Arachidonic Acid (AA)
AA is a key player in reducing inflammation. AA is released from cell membranes when we have a deficiency of Omega-3 (esp. EPA) and induces inflammatory responses. As AA is more readily converted to inflammatory compounds, excess levels of AA are associated with increased inflammation and reduced anti-inflammatory effects of omega-3 fatty acids. Therefore, we want to bring the ratio back into a balance of 3:1 by increasing omega 3 sources in our diet while reducing Omega 6 levels.
Food Source of Omega 3
- Cold water fish (wild salmon, mackerel, herring, halibut, tuna, sardines), blue green algae
- Flax seeds, hemp, chia seeds, pumpkin seeds, walnuts, Ginger, Turmeric, Cherries, garlic, onion
- Dairy, ghee
- Poultry – grass fed free range chicken, duck, goose, turkey.
- Eggs – eggs contain both omega-6 & omega-3 fatty acids. This means the whole egg, including the yolk
- Whole Grains
- Cruciferous vegetables; broccoli’ cauliflower, Brussels sprouts, kale.
- Dark leafy green – Spirulina, spinach, kale, chad
- Antioxidants rich vegetables & fruits
- Water & herbs tea