So, recently with the help of social media and word of mouth, demand for omega-friendly foods have gone through the roof.
Like vitamins, where people pop up on juices, smoothies, and salad for good health, omega fatty acid food has become trendy.
But interest in omega 6:3 ratio has no role mentioned in this.
Unfortunately, even if you are eating omega-3 fatty acids like salmon, avocado etc. you are likely still not getting sufficient amounts of these crucial fatty acids that your body needs for optimal health, because of imbalance ratio.
That’s why here I provide the basis to understand this!!
What are Omega-6 and Omega-3 Fatty Acids?
Omega-6 and omega-3 fatty acids are called polyunsaturated fats. Your body doesn’t have the enzymes to produce them, so you must get them from your diet.
If you don’t get any from your diet, you develop a deficiency and become sick. That is why they are termed “essential” fatty acids.
However, these fatty acids are not simply used for energy or stored, they are biologically active and have important roles in processes like blood clotting and inflammation.
Omega-6 and Omega-3 fatty acids are metabolically & functionally different
1.omega-6s are pro-inflammatory, while omega-3s are anti-inflammatory
2. High concentrations of omega-6 in red blood cell membrane phospholipids were associated with increased risk of weight gain, while omega -3 fatty acids decrease adipose tissue development and lead to weight loss
A diet high in omega-6s but low in omega-3s increases inflammation, while a diet that includes balanced amounts of each reduces inflammation. Similarly, a high ω-6 to ω-3 ratio was also associated with an increased risk of weight gain, potentially raising the risk of various diseases.
”Dietary intake of just the right amount of omega-6 and omega-3 fatty acids is crucial for optimal health.”
What are Omega-6 Fatty Acids?
Although omega-6 fatty acids are necessary, they can be harmful when you eat them in excess, so they’re both good and bad for your health. Omega-6 fats are necessary for normal growth and development. They help maintain the reproductive system and contribute to the synthesis of hair & skin, support muscle health, bone health, help reduce nerve pain, and act as a transmitter of nerve impulses. However, these health benefits are only realized when omega-6 fatty acids are eaten in moderation.
Omega-6 fatty acids are found in most vegetable oils (soybean, sunflower, safflower, corn, and canola), as well as whole-grain bread, nuts, and animal products.
What are Omega-3 Fatty Acids?
Omega-3 fats play an important role in optimal brain health (cognition, behavioural function, mood, vision), Heart health (circulation, supporting cardiovascular health ), Body health ( immune response, joints, wound healing) and skin quality.
Deficiencies of these vital fatty acids have been shown to be associated with age-related cognitive decline, psychological disturbances, mood swings, and neuropathy (tingling in hands and feet).
Main food sources of omega-3 fats from vegetable sources include walnuts, flaxseeds, and chia seeds & marine sources, such as cold-water fatty fish (eg, salmon, sardines, herring, albacore tuna, lake trout, mackerel, sardines) and algae.
Omega-6 to Omega-3 Ratio
Despite the importance of consuming both omega-6 and omega-3 fatty acids, too much of either essential fatty acid (EFA) can impair how the other functions. The ratio of omega-6 to omega-3 fats in the human diet averaged between 1:1 and 4:1.2
As a consequence of these dietary changes, the current omega-6 to omega-3 ratio has reached an all-time high, estimated at between 10:1 and 20:1.2 The excess of omega-6 fats and the deficiency in omega-3s in the diet is thought to be associated with today’s increased prevalence of chronic and inflammatory diseases.
Health Risks of Unbalanced Omega Ratio
- Fatty Liver Disease
- Cardiovascular Diseases
- Other Inflammatory Conditions like the development of rheumatoid arthritis, IBD, cancer, and Alzheimer’s disease, and the severity of their associated symptoms.
Getting Balanced OMEGA-3 AND OMEGA-6 FATTY ACIDS
Unfortunately, even if you are eating a diet rich in foods containing omega-3 fatty acids you are likely still not getting sufficient amounts of these crucial fatty acids that your body needs for optimal health (including creating an optimal ratio with the amount of omega-6 fatty acids you are consuming), so it will be important to supplement your diet.
Zinzino Balance oil+ is an all-natural Polyphenol Omega Balance food supplement high in olive polyphenols, Omega-3 and Vitamin D. It safely adjusts and maintains EPA + DHA levels and the Omega-6:3 Balance in your body while protecting your cells from oxidation.
By Priyanshi Bhatnagar