LET’S GET OUR OMEGA-6S AND OMEGA-3S IN CHECKLET’S GET OUR OMEGA-6S AND OMEGA-3S IN CHECK https://www.delphineremy.com/wp-content/uploads/2018/05/Fotolia_131068453_Subscription_XXL-copy-1024x1024.jpg 1024 1024 Delphine Remy | Holistic Nutrition & Eating Psychology Coach Delphine Remy | Holistic Nutrition & Eating Psychology Coach https://www.delphineremy.com/wp-content/uploads/2018/05/Fotolia_131068453_Subscription_XXL-copy-1024x1024.jpg
What are Omega-6s and Omega 3s?
Omega-6s and Omega-3s are fatty acids called polyunsaturated fats, and polyunsaturated fats are a type of dietary fat that can be found in plants and animals such as salmon, vegetable oils, some nuts, etc…that the body needs to function, that is why they are called “essential fatty acids”. These fatty acids are not like most of other fats found in food such as avocado because they are not simply stored or used for energy. Polyunsaturated fats are biologically active and have very important roles in the body. They reduce nerve pain, fight inflammation, reduce high blood pressure, lower the risk of heart disease and support bone health but when we don’t get any from our diet or have an imbalance, we develop a deficiency that can make us sick.
The thing is… Omega-3s and Omega-6s don’t have the same effects on the body. Omega-3s have anti-inflammatory effect, while Omega-6s have a pro-inflammatory effect.
This is important to understand, you don’t have to be scared when you read inflammation. Inflammation is crucial for our survival. It helps fight infection and injuries but when the inflammatory response is excessive, the consequences are detrimental to our health. Let’s dive deeper into this.
An Omega-6:Omega-3 imbalance can contribute to excess inflammation in the body raising the potential for all sorts of chronic diseases such as heart disease, diabetes and cancer while a balanced amount of each can reduce inflammation. The problem today is we are eating too many Omega-6s and not enough Omega-3s.
A typical American diet contains significantly more omega-6s than omega-3s simply because so many more of the options are processed and packaged foods. These foods contain a huge amount of processed seed- and vegetable oils which are loaded with omega-6s.
Soybean oil is currently the biggest source of omega-6s, because it is so cheap and found in most of the processed foods.
A very interesting fact is that violence and depression have been associated with high omega-6 intakes, while depression and many mental disorders are improved by omega-3s.
AS you can see soybean, cottonseed, corn and sunflower oils are the worst. They really should be avoided like the plague, I am serious. Please read the labels!!
Coconut oil, lard, palm oil, olive oil and butter are low in omega-3s.
You might ask me “But coach Delphine, what about nuts and seeds? They are full of omega-6s!” Yes, in fact, but these are whole foods full of health benefits. If you consume nuts and seeds everyday, make sure you eat enough omega-3s foods.
Other Healthy Omega 6-s include:
+ Flaxseed Oil
+ Hemp Oil
+ Pumpkin Seeds
+ Sunflower Seeds
+ Pine Nuts
What did our ancestors eat?
Hunter-gatherers ate mostly land animals and showed a 2:1 to 4:1 ratio. The Inuit who ate tons of fish had a 1:4 ratio. Other non-industrial populations had a ratio somewhere in between. None of those populations suffered from chronic diseases that are killing Westerners by the millions.
Anthropologically speaking, evidence suggests that the ratio of omega-6s and omega-3s we should be eating is roughly 1:1. Today the average person is eating 16:1, scary isn’t it? This is obviously MUCH high that our body is capable of handling — again, hence the rise in chronic inflammatory diseases worldwide.
Keep in mind that eating tons of omega-3s to compensate for too many omega-6s is a bad idea. The best is to have a relatively balanced, low amount of each.
What is a 1:1 balanced diet look like?
The Mediterranean diet sets the bar for balancing omega-s. The Mediterranean diet does not place an emphasis on meat, however when it does it’s fresh seafood or grass-fed meats which are high in omega-3s and the Mediterranean diet includes a plethora of fresh fruits and vegetables, whole grains, olive oil, garlic maintaining a balanced ratio.
Balance out the Omega-6s with MORE Omega-3s!
Animal protein such as fresh salmon or grass-fed meats are the best place to find Omega-3 fatty acids. Be sure to check the label for unprocessed grass-fed meats when you shop. Some conventionally raised animals proteins such as chicken and pork can be high in omega-6 because they are fed with corn or soy. This significantly reduces the omega-3 count so be sure to choose leaner cuts and eggs from happy chickens.
I would finish by saying that the rule number one is to increase your omega-3 intake by eating fish twice a week.
TIP. Eat fresh wild seafood twice a week to increase your omega-3 intake. Go for fatty fish like salmon, wild-caught preferably, and small fish like mackerel, sardines, anchovies because of their low toxic metal content. If you are unable to eat seafood twice a week, supplement with fish oil.
The process can be long for people who are storing huge amounts of omega-6s fatty acids in their fat stores, but it is never too late to apply those simple tips! You will find so many recipes with fish and some healthy plant-based omega-3s such as walnuts and chia seeds.
Get inspired with the following recipes:
Salmon lettuce wrap with tomato virgin sauce
Seafood and fennel soup
My hubby’s hearty healthy bolognese
Steamed sea bass with ginger and tamari
Passion fruit and pomegranate sea bass tartare
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