Navigating the world of Omega fatty oils can be difficult, the language is often scientific and difficult to decipher. In this blog, we will endeavour to explain the health and beauty benefits of getting your Omega-6 and Omega-3 ratio right, in the most basic way.
Firstly, the difference between Omega 3 and Omega 6; both omega 3 and omega 6 fatty oils are essential for human health. The omega 3 fats have an anti-inflammatory action in the body, while omega 6 fats tend to promote inflammation. An omega-6 to omega-3 ratio that is too high may contribute to excess inflammation in the body, potentially raising the risk of various diseases. According to Artemis Simopoulos (1), MD, FACN the typical omega-6 to omega-3 ratio today is about 16:1. Basically, our consumption of Omega 6 is way too high and Omega 3 is too low, this can cause a number of health issues.
Omega Quant (2)suggested ratio is 3:1 (3 parts omega 6- and 1-part omega 3).
This is a lot lower than the current average.
The three simple rules to get your Omega balance back in check. (3)
1) Avoid vegetable oils high in omega-6 (and the processed foods that contain them). Things like fast food are incredibly high in Omega-6.
2) Eat plenty of omega-3 rich foods, including something from the sea at least once or twice a week. King salmon contains some of the highest and most consistent levels of long-chain omega-3’s per serving than any other salmon or seafood.
3) If needed, supplement with a high-quality omega-3 source like fish oil.
Omega 3 is not only important for health and disease prevention; it also affects the way we look. Nutritionist and health guru, Dr Libby (4) explains the benefits of Omega 3 and Essential Fatty Acids (EFAs). “EFAs play a major role in skin repair, moisture content and overall flexibility, helping with dry, inflamed skin, or skin that suffers from the frequent appearance of whiteheads or blackheads. This is extremely important over the colder months as we expose our skin to dry heating. To reap these benefits, it will take more than switching your sushi order to salmon, we estimate that 250g of fresh Regal Salmon per week will provide a female adult with an adequate amount of Omega 3. This can easily be incorporated into your weekly menu, check out our recipe page for inspiration. Regal Recipes
For a more in-depth explanation head to our health and nutrition page
Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases
Artemis Simopoulos, MD, FACN
How to Optimize Your Omega-6 to Omega-3 Ratio
Top nutrients for beautiful skin
Dr Libby Weaver
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