Maintaining a balanced ratio between Omega-3 and Omega-6 fatty acids cannot be overstated when maintaining good health. These essential fats are often overlooked, but an imbalance in their intake can lead to several health issues.
Functions and Importance of Omega-3 and Omega-6 Fatty Acids
Omega-3 and Omega-6 are polyunsaturated fats essential for various bodily functions but have opposite effects. Omega-3 fats are crucial for brain health, including cognitive and behavioural functions. They reduce inflammation, which is beneficial in preventing chronic diseases like heart disease and arthritis. Omega-3 fats also play a role in maintaining cardiovascular health by regulating blood clotting and vessel constrict
Daily Intake recommendations
The recommended daily intake of Omega-3 and Omega-6 varies based on age, sex and life stage. However, the general principle is to maintain a balanced ratio. The ideal Omega-6 to Omega-3 ratio should be at most 4:1. Which means for every 1 gram of Omega-3, one should only consume 4 grams of Omega-6. For instance, the American Heart Association (AHA) recommends eating two servings of fish, approximately 170 to 230 grams per week, as part of a heart-healthy diet. Each serving is equivalent to about 3 grams of Omega-3 fatty acids. This recommendation emphasises including Omega-3-rich fish in the diet for cardiovascular health benefits. To give you a clearer picture, if we consume 130 grams of fish weekly as the primary source of Omega-3 fats, which provide us with 3 grams of omega-3 fats, our weekly consumption of Omega-6 fats from grains and seed oils should also be limited to or capped at 12 grams.
Dietary Sources
Omega-3 sources include green leafy vegetables, fruits, chia seeds, flaxseeds, fish and eggs from organically raised poultry. Fatty fish like Rawas, pomfret and tuna are exceptionally high in Omega-3. On the other hand, Omega-6 is commonly found in grains like wheat and seed oils like sunflower, corn, rice bran, canola, soybean and peanut oil.
What does an imbalance do to your body?
In many Indian diets, there has been a shift from traditional cooking oils (ghee, mustard oil, coconut oil) to refined seed oils, leading to a disproportionate increase in Omega-6 consumption. This change contributes to a higher Omega-6:Omega-3 ratio, with rural India consuming a 6:1 ratio and often reaching alarming levels in urban India of around 50:1. Such an imbalance is associated with several health risks, including heart disease, cholesterol, diabetes and arthritis. It can lead to weight gain, particularly belly fat. Eating right is not the whole deal, mindful eating is.
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