Omega-3 and Omega-6: a balanced relationship

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Omega-3 and Omega-6: A balanced ratio of omega-3 and omega-6 are essential fatty acids that play an important role in our diet. The relationship between Omega-3 and Omega-6 is crucial for our health. In this article, we will deal with the various aspects of these two fatty acids and find out how we can achieve a balanced ratio. What are Omega-3 and Omega-6? Omega-3 and omega-6 fatty acids are among the polyunsaturated fatty acids. They are essential for our body, which means that it cannot produce it himself and we have to absorb it through our food. Omega-3 fatty acids omega-3 fatty acids are in various foods such as fats ...
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Omega-3 and Omega-6: A balanced ratio

omega-3 and omega-6 are essential fatty acids that play an important role in our diet. The relationship between Omega-3 and Omega-6 is crucial for our health. In this article we will deal with the various aspects of these two fatty acids and find out how we can achieve a balanced ratio.

What are Omega-3 and Omega-6?

Omega-3 and omega-6 fatty acids are among the polyunsaturated fatty acids. They are essential for our body, which means that he cannot produce it himself and that we have to absorb it through our food.

omega-3 fatty acids

omega-3 fatty acids are contained in different foods such as fats (salmon, tuna, mackerel), flax seeds, chia seeds, walnuts and green leafy vegetables. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenic acid (EPA) and Docosahexaenic acid (DHA).

alpha-linolenic acid (ala)

ala is a vegetable omega-3 fatty acid that our body can convert into EPA and DHA, but only to a limited extent. Linseed oil, chia seeds and walnuts are rich in ala.

eicosapentaenic acid (EPA)

epa is an omega-3 fatty acid that mainly occurs in fat fishing. EPA has been shown to have anti -inflammatory properties and contributes to heart health. It is also required for brain function and mood regulation.

Docosahexaenic acid (DHA)

dha is another omega-3 fatty acid, which occurs primarily in the brain, eyes and nerve cells. It is particularly important for the development of the brain and the eyes of babies. Pregnant women and breastfeeding mothers should therefore make sure that they have enough DHA in their diet.

omega-6 fatty acids

omega-6 fatty acids are contained in many vegetable oils such as sunflower, corn and soybean oil. But they also occur in nuts, seeds and meat products. The best known omega-6 fatty acid is linoleic acid.

linolic acid

linolic acid is an omega-6 fatty acid that our body cannot produce itself. Therefore we have to take them through our diet. Linolic acid is important for cell function, hormone regulation and the immune system. However, too high consumption of linoleic acid can lead to an imbalance between omega-3 and omega-6.

The correct ratio of omega-3 to Omega-6

A balanced ratio of omega-3 to Omega-6 is of crucial importance for our health. In today's diet, however, the ratio is often unbalanced and omega-6 fatty acids are dominated.

It is recommended to achieve a ratio of omega-3 to Omega-6 from about 1: 4 to 1: 6. That means we should consume about four to six times more omega-6 fatty acids than omega-3 fatty acids per day.

An imbalance in favor of omega-6 fatty acids can lead to chronic inflammation in the body, which are associated with various diseases such as cardiovascular diseases, diabetes and inflammatory diseases.

The meaning of a balanced relationship

A balanced ratio of omega-3 to Omega-6 offers various health benefits. Here are some of them:

heart health

omega-3 fatty acids, especially EPA and DHA, contribute to the reduction of blood pressure and the risk of heart diseases. You can also reduce the triglyceride values ​​in the blood and improve blood circulation.

brain function and mood regulation

dha is an important part of brain and nerve cells. A sufficient supply of omega-3 fatty acids can support the brain function and reduce the risk of neurodegenerative diseases such as Alzheimer's. Omega-3 fatty acids can also help with the regulation of the mood and relieve symptoms of depression and anxiety.

Inhibition of inflammation

omega-3 fatty acids have anti-inflammatory properties. A balanced ratio of omega-3 to Omega-6 can reduce chronic inflammation in the body and thus reduce the risk of inflammatory diseases such as arthritis.

pregnancy and breastfeeding

A sufficient supply of omega-3 fatty acids, especially DHA, is crucial for the development of the brain and the eyes of the baby during pregnancy and breastfeeding. It can also reduce the risk of premature births and postpartum depression.

How do you achieve a balanced ratio?

In order to achieve a balanced ratio of omega-3 to Omega-6, we should adapt our diet and prefer certain foods.

omega-3-rich foods

  • Fetting fish such as salmon, tuna, mackerel and sardines
  • linseed and chia seeds
  • walnuts
  • Green leafy vegetables such as spinach and kale
  • algae oil (a good source for DHA)

omega-6-rich food (consume in moderation)

  • vegetable oils such as sunflower, corn and soybean oil
  • nuts and seeds
  • meat products It is important to note that the ratio of omega-3 to Omega-6 in today's diet is often unbalanced and we tend to absorb too many omega-6 fatty acids. Therefore, we should keep the consumption of omega-6-rich foods in moderation and mainly focus on omega-3-rich foods.

Fazit

omega-3 and omega-6 are essential fatty acids that play an important role in our diet. A balanced relationship between these two fatty acids is crucial for our health. Omega-3 fatty acids have anti-inflammatory and heart-healthy properties, while an imbalance in favor of omega-6 fatty acids is associated with chronic inflammation and various diseases. Thanks to an adapted diet with a focus on omega-3-rich foods, we can achieve a balanced ratio and benefit from the health advantages.

More about natural and healthy nutrition can be found in our advisory magazine ein-heilpraktiker.com