Omega-3 fatty acids do wonders for the body. Typically found in fish oil, they can be obtained from eating fish or taking supplements. Because of their ability to lower blood pressure and triglyceride levels (cholesterol fats), omega-3s play a role in reducing cardiovascular disease and stroke risk. Furthermore, studies have shown that fish oil supplements have also been used in the treatment of other conditions including clinical depression, Alzheimer’s disease, diabetes, rheumatoid arthritis, and certain cancers. However, a clear correlation of omega-3 fatty acid supplementation and the improvement of these conditions remains to be further proven.
Omega-3s, along with another type of fat, omega-6s, are considered essential fatty acids, meaning that humans and other animals must ingest them through our diet–our bodies cannot synthesize them, but require them for good health. They are “essential” for many biological processes, ranging from building healthy cells to maintaining brain and nerve function. However, they are especially important in the regulation of inflammation.
We often think inflammation is harmful, but when normally regulated, the biological response is protective from harmful stimuli such as pathogens or irritants. Omega-3 fatty acids are anti-inflammatory, which explains why they are believed to reduce the risk of many chronic inflammatory diseases. On the other hand, omega-6 fatty acids are pro-inflammatory. Excessive intake of omega−6s is correlated with arthritis, inflammation, and cancer. Omega-6 mostly comes as linoleic acid from plant oils such as corn oil, soybean oil, and sunflower oil, as well as from nuts and seeds. Conversely, omega-3s come primarily from fatty fish such as salmon, mackerel, and tuna, as well as from walnuts and flaxseed in lesser amounts. What’s even more interesting between these two is that they compete for metabolism, meaning they are processed by the same enzymes in our bodies.
Omega-3 fatty acids aren’t necessarily more important than omega-6 fatty acids; however, since our modern diet lacks omega-3s, we should strive for a healthy balance of both essential fats by consuming more fish.
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Scientists assess the relationship of these competing substrates through the omega-6:omega-3 ratio. The table below lists the comparative ratios of omega-6 to omega-3 fatty acids in the diets of Paleolithic, Mediterranean, US, UK and Northern European Diets. This table includes both plant and animal fats as part of the calculation. According to recent research, the increase in the omega-6 to omega-3 ratio in the US, UK and Northern European diets is due to increased intake of animal fat and processed vegetable oils, so the omega-3 fatty acids are removed.
The big takeaway is the high fat intake of the modern diet. In this study, humans are thought to have evolved with a diet of a 1-to-1 ratio of omega-6 to omega-3 and the optimal ratio is thought to be 4:1 or lower, and it is even better if there is more omega-3. For example, a ratio of 2:1 omega-6 to omega-3 helped reduce inflammation in patients with rheumatoid arthritis. Read more about this ratio here!
Protip: To obtain the healthy heart benefits of fish, prepare your fish by baking or broiling. Fried fish not only negates the benefits of fish oil, but may additionally increase heart disease risk.
Protip 2: Many doctors often recommend 1000 to 1200 mg of fish oil. A standard 1000 mg fish oil softgel provides around 300 mg of omega-3s. One could also consume the two to three servings of oily fish to reap the benefits of omega-3s. Learn more here.
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