Functional medicine specialist Dr. Kalpana Shekhawat says that even when we eat healthily, we could become ill if we don’t get the ratio correct.
It is impossible to overestimate the importance of keeping the ratio of Omega-3 to Omega-6 fatty acids balanced for optimal health. Although these important fats are frequently disregarded, eating too little of them can have a number of negative health effects.
Although polyunsaturated fats omega-3 and omega-6 are necessary for many body processes, they have opposing effects. For proper brain function, including cognitive and behavioral aspects, omega-3 fats are essential. They help prevent chronic illnesses like arthritis and heart disease by reducing inflammation. Because omega-3 fats regulate blood clotting and artery constriction, they also contribute to the maintenance of cardiovascular health.
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The roles and significance of fatty acids omega-3 and omega-6
Conversely, omega-6 fats are sometimes demonized because of their pro-inflammatory qualities; yet, when consumed in moderation, they promote bone and skin health as well as metabolism. The secret to these fats is balance since they compete with one another for the same metabolism-related enzymes and for the same spot in the phospholipids (the protective layer that surrounds every cell in our body) that both restricts and permits access to hormones, nutrients, viruses, and bacteria for good health. An overabundance of Omega-6 in particular can cause an imbalance that results in inflammation and other health problems.
Suggestions for Daily Intake
Age, sex, and stage of life all influence the required daily consumption of Omega-3 and Omega-6. The usual rule is to keep the ratio balanced, though. At most 4:1 is the recommended ratio of omega-6 to omega-3. This implies that a person should only ingest 4 grams of omega-6 for every 1 gram of omega-3. For example, as part of a heart-healthy diet, the American Heart Association (AHA) recommends consuming two portions (about 170 to 230 grams) of fish per week. There are roughly 3 grams of omega-3 fatty acids in each serving. The emphasis of this guideline is on the benefits of eating fish high in omega-3 fatty acids for cardiovascular health. To put it more clearly, if our main source of Omega-3 fats is fish (130 grams), which gives us 3 grams of omega-3 fats, then our weekly intake of Omega-6 fats from grains and seed oils should also be restricted to or capped at 12 grams.
Nutritional Sources
Green leafy vegetables, fruits, chia seeds, flaxseeds, seafood, and eggs from ethically bred chickens are good sources of omega-3 fatty acids. Tuna, pomfret, and rawas are among the fatty fish that have the highest Omega-3 content. Conversely, Omega-6 is frequently present in seed oils such as canola, soybean, peanut, rice bran, sunflower, and corn oil, as well as grains like wheat.
What physical effects does an imbalance have?
Omega-6 consumption has increased disproportionately in many Indian diets as a result of the switch from traditional cooking oils (ghee, mustard oil, and coconut oil) to refined seed oils. Due to this alteration, the ratio of Omega-6 to Omega-3 is larger. In rural India, this ratio is 6:1, and in urban areas, it frequently reaches dangerous levels of about 50:1. Numerous health problems, such as heart disease, high cholesterol, diabetes, and arthritis, are linked to this imbalance. Gaining weight especially abdominal fat may result from it. Mindful eating is more important than just eating healthfully.