Misunderstandings about omega-6 and omega-3

The key to fighting obesity and other chronic diseases is to eat less omega-6 fats and more omega-3s. However, many people refer to them as omegas and mistakenly consider both types of omegas to be good to eat a lot of, according to Health.

Omega-6 fatty acids found in vegetable oils such as sunflower and corn oil play a role in brain function, reproductive health, and healthy hair, skin, and bones. Omega-3s found in fatty fish help reduce inflammation, regulate blood pressure, and are important for the brain and heart. They are also linked to a reduced risk of many diseases, including diabetes, irritable bowel syndrome, stroke, arthritis, asthma, and some cancers.

But it’s important to strike a balance between the two nutrients. Thanks to technological advances, Americans now eat six times more omega-6 fatty acids than omega-3s. That’s dangerous because while omega-3s are anti-inflammatory, omega-6s tend to be pro-inflammatory. So when omega-6s are high and omega-3s are low, it can lead to inflammation and increased body fat production.

This dietary imbalance is linked to obesity. It is also linked to diabetes, heart disease, cancer, depression, pain, inflammatory diseases like asthma, and autoimmune diseases.

Here are three simple ways to consume more omega-3s than omega-6s, according to experts.

Choose grass-fed foods

Research shows that grass-fed and organic meats are higher in omega-3s. Grass-fed beef contains 50% more omega-3s than pasture-fed beef.

Substitute for margarine

Margarine contains more omega-6s. Instead, use extra virgin olive oil, which is lower in omega-6s, or grass-fed butter, which has more omega-3s than regular butter.

Eat fish rich in omega-3

The best sources of omega-3s include salmon, sardines, mackerel...

According to Thanhnien.vn