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Essential Fatty Acids: Omega 6 & 3
In the article Trans Fats 101, we talked about the three types of fats (Saturated, unsaturated and Trans Fats), and that the healthiest of the fats are unsaturated fats of which there are two kinds, poly unsaturated and mono unsaturated. This article will take it one step further and discuss polyunsaturated fats in a bit more detail. A Little History: Polyunsaturated Omega 6 fatty acids are good for us in that it helps to regulate our blood pressure and has a lot to do with the healthy function of our heart, kidney and gastrointestinal system. It also helps to reduce the pains associated with rheumatoid arthritis, help relieve PMS discomfort and reduce cholesterol.
Omega 3 has been found to reduce the risk of high blood pressure, heart problems and mood disorders. Its anti-inflammatory properties help with autoimmune diseases (such as rheumatoid arthritis) while it also helps to regulate blood sugar levels, which may affect your hunger trigger. In addition to the above benefits, it also has been found to help increase metabolic rate. A Little Problem: With all of the great health benefits, how can I find a 'little problem'? Well, the problem is in the way in which we consume these essential fatty acids. Although these polyunsaturated fats are good for us, it has been found that they are only beneficial when they are eaten in a certain ratio of omega 6's to omega 3's. The sad part is that our western diets are too heavy on the 6's and light o the 3's. One school of thought for a healthy ratio of 6 to 3 is 1:1. However other experts have allowed as much as a ratio of 5:1 (5 omega 6 to 1 omega 3). Our American diets are currently eating a ratio anywhere from 10 to 1 to 20 to 1. No matter which way you look at it, we are out of balance. . Our omega 6 intake has doubled since 1940, but our intake of omega 3 has decreased to 1/6 the level consumed in 1850 Eating too much omega 6 and not enough omega 3 may contribute to a host of ails such as constricted arteries (increase in heart attack), clots, increased swelling which aggravates arthritis, psoriasis, raised blood pressure and increase in water retention. It may also interfere with a person's ability to respond to insulin thus causing high insulin and blood sugar levels and increase in weight Fixing the 'Little Problem' To get our ratio in balance, we need to eat more whole grains, beans, seafood, seeds and reduce foods cooked in vegetable oil. We need to learn how to substitute foods low in omega 3 for foods higher in omega 3. I've listed below a few sources of foods rich in the omega 6 and 3. Keep in mind that balance is he key. Sources rich in Omega 6:
Sources rich in Omega 3:
For more information, visit these websites:
www.drmirkin.com/nutrition/9483.html
This document last modified Sunday, 02-Mar-2008 10:42:53 EST | ||
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Tidbits & Stuff was born on Thursday, March 9, 2006
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fats are broken down even further into Omega 6 and Omega 3's. Both omega 6 and omega 3 are considered essential fatty acids (EFA). They're essential because they are not produced in our bodies therefore making it essential that we get them from the foods we eat.
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