How to Maintain a Healthy Omega 3 to Omega 6 Ratio
A proper diet balanced diet is a must for a healthy body. Omega 3 (n3) and Omega 6 (n6) are two essential fatty acids needed to have a healthy mind and body. These two fatty acids cannot be produced by the body and we must consume them with our food.
Omega 3 and omega 6 both are available in animals, seed oils and plants and both are essential for the growth and repair of your body. Omega 3 helps to improve heart condition, mental health, reduce inflammation, prevent dementia, reduce liver fat, stop hair fall etc. Omega 6 helps to increase inflammation, help the body heal, reduce PMS symptoms, nerve pain, reduce diabetes etc. They are also used to prepare other fatty acids like arachidonic acid (AA). Omega 3 and omega 6 both depend on the enzyme delta 6-desaturase for metabolism. If you intake more amount of omega 6, it reduces the amount of enzyme delta 6-desaturase for the metabolism of omega 3. It results in the risk of heart diseases and many other ailments.
Modern day diet has more of omega 6 and very less omega 3 and this has led to an imbalance in the body. The lack of omega 3 can increase ailments like heart disease, joint pains, anxiety attacks and depression to name a few. The concept to maintain n3n6 ratio has been developed to stay away from your health issues. Here are given some ways to maintain the perfect ratio.
Eat more fish: Fatty fish like sardines, salmon and some kinds of tuna are enriched with DHA, EPA, and ALA or omega 3 which are linked with your mental health. Eating more fatty fish helps to increase the amounts of omega 3.
Use more healthy oils: You can use olive oil to limit your consumptions of omega 6. Peanut, sesame, canola oils also contain a moderate amount of LA or omega 6. You should avoid corn, cottonseed, sunflower, soy oils which are enriched with fatty acid omega 6.
Take care about the ingredients of food products: You should read the ingredients list of food products mostly the commercial food dressings for salad, pasta, bread etc. which contain the fatty acid omega 6.
Intake healthy meat: In the commercial farm mostly cows and poultry birds are fed soy and corn which contain more amount of omega 6 and less amount of omega 3. It has been researched that grass-fed animals are enriched with less omega 6 than grain-fed animals.
Add more flax in diet: Flaxseeds are enriched with sufficient alpha linoleic acid (ALA) or omega 3 which helps to produce DHA and EPA. You can grind the flaxseeds for releasing the fat and use it by sprinkling on cereal, salads, and yogurt.
Finally, ratio of omega 6 to omega 3 need not be followed to the ‘T’ but yes maintaining a healthy ratio is very much needed for maintaining a fit body.