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Healthy fat is a necessary component of any diet. But, many diets do not achieve a healthy omega 369 ratio to prevent common ailments.
Omega 369 refers to three different kinds of fatty acids. Omega-3s and 6s are both essential. That means you have to get them from food or supplements. Your body needs both 3’s and 6’s to function.
On the other hand, omega-9s are not essential. Your body will make 9’s if you’re not getting enough 3’s and 6’s. Omega 3 and 6 fatty acids are polyunsaturated fats while Omega-9s is monounsaturated.
There are many benefits of omega 3 6 9’s. However, you need a good ratio of each. You’ll learn what the best ratio is. But first, let’s get something out of the way about omega 3 6 9.
Even if your ratio of omega 3 6 9 was perfect, how would you know? A blood test is really the only way.
If you’re like most people, your omega 3 6 9 ratio is probably unhealthy.
Most Americans eat lots of snack foods. Many snack foods contain soybean oil. Soybean oil is very high in Omega 6’s. You need Omega-6 fatty acids for brain health. But too many Omega-6’s are bad for you.
Omega 3 6 9 Side Effects
Every single food you eat either promotes inflammation or reduces it. Some foods may be neutral on the inflammatory scale. But the vast majority of foods either are pro- or anti-inflammatory.
One omega 3 6 9 side effect is a highly inflammatory diet. Most diets contain too much snacks with vegetable and seed oils. These oils are high in Omega-6 fatty acids. When you have too many Omega-6’s it throws off the omega 3 6 9 ratio. And if your ratio is unhealthy that means your body might be in an inflammatory state.
A little inflammation is ok. Especially if you get an injury. The inflammatory response helps heal the wound. But when it comes to your heart and other vital organs and tissues, you don’t want chronic inflammation. This is the most dangerous omega 3 6 9 side effect.
Heart disease, stroke and metabolic disorders are the most serious omega 3 6 9 side effects. You can eliminate the risk of these killer side effects by cutting down on snack foods. In addition, you can use coconut oil for cooking. Coconut oil is very low in omega 6 fatty acids.
Isn’t vegetable oil good for Omega 3 6 9? After all, veggies are healthy…
Yes, vegetables, especially low-starch veggies are healthy. However, vegetables and seed oils are highly pro-inflammatory. The worst offenders include:
- Peanut (technically a legume, but it’s often lumped together with veggie and seed oils)
These oils are very high in omega-6 fatty acids. When you cook with these oils, they go rancid very easily. One reason is because veggie and seed oils have low smoke points. When an oil starts smoking, it becomes carcinogenic.
But forget about smoke points. Even before veggie and seed oils start smoking, they’re already rancid. That’s because they are usually in clear bottles. Heat and light spoils oils. And these oils are most often heat-processed.
Moreover, some health experts also say that veggie and seed oils are bad because they are a new invention. It’s only been about a century or so since humans began consuming these oils. Thus, they can be thought of as unnatural.
What Is a Omega 3 6 9 Ratio?
In a way it doesn’t matter. Unlike, say, counting carbs, it’s difficult to count your ratio. Again, the only way to know what your ratio is: a blood test. Without taking a blood test, the best way to improve your ratio is this: use healthy oils like coconut oil to cook with. Eat all-natural snacks like fruits and nuts. Limit your intake of bread and other high-carb foods.
Increase your consumption of healthy monounsaturated fats. Olives and olive oil, avocados and raw nuts are examples of healthy omega-9s. Remember omega-9s are monounsaturated. Eating these foods will bring you in better balance.
Olive oil is not a veggie oil. Olives are fruits. Technically, olive oil is a fruit juice. Olive oil can go rancid and be of poor quality. Buy olive oil that’s extra virgin. California is home to great olive oil. However, don’t cook with olive oil at a high temperature.
List of Omega 6 Side Effects
According to this article, early humans ate a 1:1 ratio of omega-6 to omega-3. Today, the ratio in Western-prevalent diets is at least 15:1. Some experts suggest the ratio is as high as 20:1.
Diets high in Omega-6s can lead to several diseases, including:
- Cardiovascular disease
- Type 2 diabetes
- High blood pressure
- Autoimmune diseases
Here are some other interesting findings about omega 3 6 9 from the article:
- A ratio of Omega-3 to Omega-6 of 4:1 – leads to a 70% decrease in death from heart disease.
- A ratio of 2.5:1 – reduces colorectal cancer cells.
- A lower omega-6 to omega-3 ratio – lower risk of breast cancer
- A ratio of 2-3:1 – lowers inflammation in patients with rheumatoid arthritis.
- A ratio of 5:1 – benefits patients with asthma (a ratio of 10:1 has bad side effects).
The research concludes the following:
Eat less omega-6s. Eat more omega-3’s. This will reduce your risk of chronic diseases.
Omega 3 6 9 Foods
By now, you know not to eat foods with vegetable and seed oils. Now it’s time to learn what to eat. To get more Omega-3 essential fatty acids from the diet, eat:
- Wild salmon
- Pasture-raised eggs or omega-3 enriched eggs
- Fish oil or krill oil supplement
- Grass-fed beef and raw milk products
- Flax seeds, chia seeds
What health benefits do Omega-3s offer?
Omega-3s benefit the brain. They also have anti-inflammatory properties. In addition, they can also improve mood disorders. In fact, one study concludes the following.
The evidence to date supports the use of Omega-3 fatty acids. Especially, for the management of unresponsive depression and schizophrenia. Also, this study concludes Omega-3s demonstrate promise for treating bipolar disorder.
Omega 3 6 9 Benefits for Skin
Omega 3 6 9 fatty acids play several important roles in skin health. For starters, they protect your skin from breaking down. They also help reduce inflammation. Omega-3’s possess anti-aging properties. As such, they can make your skin look younger.
Dietary fatty acids can also help hydrate your skin. Moreover, eating enough healthy omega 3 6 9 sources can reduce UV damage and blemishes.
Omega 3 6 9 health benefits are numerous. Unfortunately, most people consume too many Omega-6’s.