Omega 6:Omega 3 Ratio- one more article
losingforgood120
Posts: 94
Great read: http://www.med.umich.edu/umim/food-pyramid/fish.htm
So, eating fish twice a week (see previous post for a list of high omega 3/ low mercury level fish). This is my goal for this week! Plus to add in some of the other foods on the omega3 list such as flax seed, walnuts, brussel sprouts?? It's been awhile but maybe they taste good now.
Oh and I'm not a fan of the word "eliminate" above but like I said in previous post I'm trying to take a iifym approach to this and apply to if it fits you O6:O3 ratio!
Oh and reiterating the other benefits to this: "reduce risk of cancer and heart disease, inflammatory conditions, asthma, and depression." Sounds nice.
Why is the omega-6 to omega-3 fatty acid ratio important?
Two types of fatty acids that are essential for human health are omega-3 and omega-6. These are both polyunsaturated fatty acids (PUFAs) which have anti-inflammatory properties, contribute to cell structure and optimal bodily functioning. Studies suggest that decreasing the ratio of omega-6 (in vegetable oils) to omega-3 fatty acids (in fatty fish) is important to reduce risk of cancer and heart disease, inflammatory conditions, asthma, and depression.
Most people consume too many omega-6 fatty acids and consume too little omega-3 fatty acids. To reduce your risk of chronic disease, reduce your intake of omega-6 fatty acids and increase your intake of omega-3 fatty acids. An intake of around 2-4 times as many omega-6 fatty acids as omega-3 fatty acids is thought to be a healthy ratio.
Avoid vegetable oils that are high in omega-6 fatty acids:
Corn Oil
Cottonseed Oil
Safflower Oil
Soybean Oil
Sunflower Oil
Eliminate highly processed foods such as pastries, chips, cookies and donuts. These are the most common sources of omega-6 fatty acids in the American diet due to their high oil content.
Look at product labels carefully especially on salad dressings and other condiments
Eat high omega-3 fish at least twice per week.
Eat more foods rich in omega-3s such as flax seeds, walnuts, fish and omega-3 enriched eggs.
So, eating fish twice a week (see previous post for a list of high omega 3/ low mercury level fish). This is my goal for this week! Plus to add in some of the other foods on the omega3 list such as flax seed, walnuts, brussel sprouts?? It's been awhile but maybe they taste good now.
Oh and I'm not a fan of the word "eliminate" above but like I said in previous post I'm trying to take a iifym approach to this and apply to if it fits you O6:O3 ratio!
Oh and reiterating the other benefits to this: "reduce risk of cancer and heart disease, inflammatory conditions, asthma, and depression." Sounds nice.
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