Unsaturated fatty acids are undoubtedly the healthiest fats. Both omega 3 and omega 6 acids have a beneficial influence on health. They cannot be consumed without limitations, though – and it’s not just about the quantity of omega acids, but also about their relative proportions.
When it comes to omega 3 acids – the minimum requirement for them is about 2g, but for the purposes of preventing heart diseases it is okay to take even twice as much. It is slightly different when it comes to omega 6 – it’s hard to determine the recommended daily consumption – it all depends on how much of omega 3 we consume. The optimal omega 3 to omega 6 ratio for health is about 1:2 – 1:4.
Both omega 3 and 6 acids form part of cell membranes, are essential for proper synthesis of hormones and support immunity. They have anti-inflammatory properties, give energy, are essential for the brain’s health and support regenerative processes. They can limit development of neurodegenerative lesions or autoimmune diseases.
As essential fatty acids, omega 3 and 6 have to be provided through the diet. But in order to ensure their health-promoting influence on the body – it is necessary to maintain the right proportions between omega 3 and 6. In our diet, these proportions are heavily distorted, though – in favor of omega 6 fatty acids.
The excess consumption of omega 6 acids leads to negative changes in the body:
– immunity disorders
– hormonal disorders
– intensified inflammations
– development of allergies and autoimmune diseases
– depressive states
– disordered concentration and memory
– skin diseases, including atopic skin disease or psoriasis
– increased risk of developing diseases of affluence: atherosclerosis, hypertension, heart attack, stroke, cancer
In order to take good care of health, it is the best to take care of high omega 3 supply while also limiting the supply of omega 6. Plenty of natural sources of unsaturated fatty acids contain both omega 3 and 6 – in such case it is necessary to pay attention to products that stand out with optimal proportions between these fatty acids.
Products with the best proportions between omega 3 and omega 6 are fish and seafood, and in the plant products – unrefined linseed and rapeseed oil. Olive oil, considered to be the healthiest plant oil, actually has pretty unfavorable omega 3 to 6 ratio – 1:9. For comparison – in linseed oil, this ratio is 1:0,3.
In order to provide ourselves with an optimal level of omega 3, it’s a good thing to supplement the diet with supplements containing omega 3 – it will allow us to maintain the right ratio of fatty acids and ensure our great well-being.
Dietetyk i certyfikowany ekspert żywienia i ketozy. Zwolenniczka zdrowego stylu życia i zdrowej diety, propagatorka trendu clean label, praktyk diety ketogenicznej i postu przerywanego. W pracy i życiu prywatnym stawia na brak kompromisów – sięga wyłącznie po produkty i suplementy diety najwyższej jakości.
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