What is Omega 3? What are the benefits? What should be the ratio to maintain?

Omega-3 fatty acids are a type of essential fatty acids that are crucial in maintaining good health.

Omega-3s are mainly 3 types:

1. #Eicosapentaenoic acid (EPA),
2. #Docosahexaenoic acid (DHA),
3. #Alpha-linolenic acid (ALA).

• The Omega-3 fatty acids benefits are as follows:-
• a: Supporting brain health and cognitive function
  b: Reducing #inflammation in the body
  c: Improving heart health by lowering triglycerides,
• d: Reducing blood pressure, and decreasing the risk of heart disease
• e: Supporting eye health
• f: Reducing symptoms of #depression and anxiety

Therefore omega-3 consumptions are much more essential, else one will experience symptoms such as dry skin, poor memory, mood swings, and joint pain.

The recommended ratio of omega-3 to omega-6 fatty acids in the diet is 1:1 to 1:4. However, the typical Western diet has a ratio of around 1:20, which may contribute to chronic inflammation and health problems.

It is very important to consume a balanced diet that includes sources of omega-3 fatty acids such as:

• Non-Vegetarian Sources: Fatty fish (such as Tuna, Herrings, salmon, sardines, mackerel, and Trout),
• Vegetarian Sources: Spinach, flaxseeds, chia seeds, and walnuts. Canola Oil

If you cannot able to consume enough omega-3s in your diet then you should consider taking a high-quality omega-3 supplement.

{NB: Please check our next Blogs about detailed Sources: As per our source of information Vegetarian sources only give Alpha-linolenic acid (ALA) so it needs to convert to EPA and DHA, therefore the direct taking of Fatty fish for Omega-3 is needed}

Omega-6 availability. Do you need to reduce its consumption?

#Omega-6 fatty acids are also essential fatty acids and play an important role in the body. However, excessive consumption of omega-6s can promote inflammation, which can contribute to a range of health problems such as heart disease, diabetes, and arthritis.

Omega-6 fatty acids are abundant in many common foods such as vegetable oils (such as Soybean, Corn, and Sunflower), nuts, and seeds. While omega-6 fatty acids are important for health, it is important to maintain a balance between omega-6 and omega-3 fatty acids in the diet.

The optimal ratio of omega-6 to omega-3 fatty acids in the diet is thought to be around 1:1 to 4:1. However, the typical Western diet tends to be much higher in omega-6s than omega-3s, with a ratio of around 15:1 to 20:1.

For a better balance of Omega-3 vs Omega -6, you need to reduce your consumption of processed and fried foods, which are often high in omega-6s. Instead, try to focus on incorporating more whole foods into your diet, such as fruits, vegetables, whole grains, and lean protein sources, which are generally lower in omega-6s.

Therefore, to maintain the overall balance of Omega-3 & Omega -6 you need to increase your consumption of omega-3-rich foods.

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