Today we will know the health benefits of Omega-3 and Omega-6 fatty acids are both exceedingly beneficial for our health. Let us know about what makes these fatty acids important for our health and how do we get the balance right.
health benefots of Omega-3 and Omega-6 fatty acids make important components of cell membranes. Moreover, they help with the formation of numerous substances that help with the regulation of inflammation and
blood pressure.
With their anti-inflammatory effects, Omega-3 fatty acids help safeguard one against fatal heart disorders, and numerous other health conditions as well.
Omega-3 fatty acids are also likely to have a role to play in the prevention of diabetes and certain types of cancers.
The human body is capable of producing all fatty acids it requires, except two. They are linoleic acid(LA), which is an Omega-3 fatty acid and alpha-linoleic acid (ALA), which is an Omega-6 fatty acid.
One is required to derive the two aforementioned fatty acids from his diet. They are henceforth termed as essential fatty acids. These acids help with the growth and repair processes in the body and are also used for creating other fatty acids.
Just as an instance, ALA synthesizes the Omega-3 fatty acids, docosahexaenoic acid and (DHA)eicosapentaenoic acid (EPA). But the production of these acids is in a limited amount. Henceforth, the sources of these acids should be a part of the diet as well.
Best diet sources for essential fatty acids
Plant and oilseeds are the best sources of ALA and LA, the essential fatty acids. Ranseed oil and oil of walnut are both good sources of LA and ALA. In ranseed oil, ALA levels are higher while in walnut oil, LA levels are higher.
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Oily fish, such as herring, mackerel, and salmon have high levels of EPA and DHA, while egg yolks are a good source of arachidonic acid (AA).
The Omega-3/Omega-6 ratio
In the human body, we find that there is a competition for metabolism in between LA and ALA, by the enzyme delta-6-desature. This phenomenon is important for our health because when we consume LA in a decent quantity, it increases the amount of the delta-6-desature enzyme in our
body, which is then used for the metabolism of ALA.
This stands a chance to enhance the risk of cardiovascular conditions. These health benefits of Omega-3 and Omega-6 are rich.
Statistical data covering the past 150 years shows that while the consumption of Omega-6 fatty acids in our diets has increased, the consumption of Omega-3 fatty acids has decreased. This has been
accompanied by a general deterioration in cardiovascular health.
Henceforth, the concept of balance between the consumption of Omega-3 and Omega-6 fatty acids, and the ideal ratio for the same has been developed.
A few nutrition experts are however do not find them self in agreement with the theory and believe that the focus should lie over the absolute intake levels. There are various health benefits of Omega-3 and Omega-6.
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As per a workshop report, boosting the levels of ALA, EPA, and DHA helps achieve the required levels of fatty acids in body tissues. Decreasing intake levels of LA and AA is not required. You will probably see the health benefits of Omega-3 and Omega-6.
Consuming Omega-3 rich foods is beneficial for most people. A few tips that help in this regard include the fatty fish twice a week and occasionally replacing sunflower oil with rapeseed oil.
