It’s time to let you in on our next Venerdi Wisdom! Wisdom #3, Essential Fats – try to keep Omega 3 and Omega 6 in balance by promoting food sources of Omega 3 and controlling Omega 6 consumption.
Why omega? Well, just as Vitamin C is essential to our diet, so is polyunsaturated Omega 3 and Omega 6. Omega 3 has so many important functions like improving heart health, supporting mental health and fighting inflammation. Although Omega 6 too has essential functions, having too much of it can create an imbalance in our body and oxidize our Omega 3. This is why it’s so important that both fats are balanced within our bodies. Put simply, a good ratio of Omega 6 to Omega 3 is between 2:1 to 4:1. But, a typical western diet ratio is usually between 10:1 and 15:1 Omega 6 to Omega 3.
Because our bodies don’t produce these fats, we must include them in our diet. It can be hard to find food sources where the level of Omega 3 is higher than Omega 6 and on the other hand, it’s easy to find food sources where Omega 6 is higher that Omega 3 – vegetable oils, nuts and seeds are the most typical. This is why the typical western diet Omega ratio is so out of whack and why we should be careful our Omega 6 intake isn’t too high and putting our bodies out of balance.
To help with balance, our best option is to reduce the amount of Omega 6 we are consuming through processed foods which use vegetable oils in the cooking process. We can also make an effort to include sources of Omega 3 with low proportions of Omega 6 in our diet (some of our personal faves are flax seeds, chia seeds, cauliflower and wild salmon). If you struggle to get your Omega 3, you may even want to take a supplement.
I recommend checking out the book The Omega-3 Answer by Dr. M. de Lorgeril & P. Salen if you want to know more! Such an insightful read that can really change the game and your life.