By now all must have heard about omega 3 and its wondrous contribution to our health. From maintaining good skin to reduce chances of inflammation, omega-rich fatty acids are linked with several health benefits. You can get an ample amount of omega-3 fats from fatty fishes, fish oil, flaxseeds, chia seeds, beans, and leafy greens. You can also amp-up the intake of omega 3 through supplements. However, these food sources are only rich in omega-3 and not much with omega-6s. Now, you might wonder what is omega 3 and omega 6 fatty acids? And how does it make a difference to the health? Well, there’s a clear distinction between these two essential fatty acids that determine your health.
Omega 3 and omega 6 fatty acids are polysaturated fatty acids (PUFA). In simpler words, both are essentially required healthy fats for the body. Omega compounds are proven to be helpful in the case of infections and inflammations. It boosts the immune system and maintains constriction of the blood vessels for the proper functioning of the body.
When it comes to omega 3, it’s beneficial to reduce inflammation risks and hence forms a crucial part of the anti-inflammatory diet. It can reduce blood clots and helps to dilate blood vessels. It can maintain blood pressure that can further reduce risks of heart complications. It can also help people suffering from joint pain, arthritis, behavioral disorders, poor brain functioning and mood disorders. Some of the omega-3 fatty acid rich foods are salmon, olive oil, beans, eggs, walnuts, chia seeds, flaxseeds and leafy greens
On the other hand, omega 6 can increase inflammation risks when taken at high levels. It can affect your blood pressure level and boosts the chances of developing cardiovascular disease, including heart attack and stroke. It can also lead to blood clots and stiffening of the arteries that can cause complications to heart health. Omega 6 can found in fried and junk food mostly. Sunflower oil, corn oil and canola oil are rich in omega 6. Other than grass-fed animals, chicken, pork and beef can also add omega 6 in your body.
Although you can’t avoid omega 6 for good, one of the proven ways to maintain good health is to increase your intake of omega 3 to maintain a balance between these two. Although the risk factors from omega-6 is only dangerous for health when not eaten moderately, experts suggest that the ideal ratio between omega 6 and omega 3 fatty acids should ideally be 1:1 to 2:1 for maintaining optimal health.
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