Smarter Consumption Of Essential Fatty Acids
If you’ve been paying attention recently to some of the latest research concerning health, nutrition, and essential fatty acids, you know that getting your daily intake of Omega-3 and Omega-6 fats is important. These have been proven in many studies to help ward off a variety of conditions such as insulin resistance, Alzheimer’s, diabetes, and cancer, as well as a regular intake helps to promote higher energy levels, better athletic performance, and decreased incidence of colds and flues.
But, more and more research is also coming out about the type of intake that people are getting. What’s now being talked about more than the straight health benefits this nutrient offers, is how important it is to be sure you’re taking in the correct proportions of Omega-3 and Omega-6 fatty acids.
A study recently published by the University of Iowa assessed this issue and found that most western diets contain a ratio of 20:1 Omega-6 to Omega-3 acids, while the optimal intake is closer to 1:1.
This is important to pay attention to because a very improper ratio of 3:6 fatty acids can actually set you up for an increase in disease rates, so you could essentially be doing more harm than good.
By educating yourself on the various sources of each individual fatty acid, you would stand a better chance at being sure you are getting an even level of each. If you are currently taking your essential fatty acids in supplement form, then you would be well advised to have a close look at the specific fatty acid concentration of this to make sure it’s in line with where it needs to be.
Food sources of Omega-6 fatty acids include poultry, avocado, eggs, cereals, whole-grain breads, baked goods, nuts, flaxseed oil, and sunflower and safflower oil.
On the other hand, good sources of Omega-3 fatty acids include cold water fish like salmon, herring, mackerel, anchovies, and sardines, as well as flaxseed oil, walnuts, pecans, and hazelnuts.
So while you should definitely be taking steps to ensure you are getting your essential fatty acids, also make sure you’re getting the right level of each one.
Reference:
Wertz, PW. (2009). Essential fatty acids and dietary stress. Toxicology and Industrial Health. May-Jun;25(4-5):279-83.
