Balancing Fatty Acids
The role of nutrition in disease prevention is a clear one. It is a fact that the right diet habits can provide symptom relief or even disease prevention in certain cases, while a poor diet can do the opposite. Those who take their diet seriously, most likely don’t dive deeper than measuring macros and calories. In this article, I will address how to properly balance fatty acid consumption; specifically the ratio between Omega-3 and Omega-6 fatty acids.
Omega-3 Fatty Acids
Omega-3 fatty acids play an important role in many processes in the body, specifically those pertaining to cardiovascular health through their antioxidative properties. Omega-3 fatty acids help lower triglyceride levels, lower blood pressure and prevent harmful blood clotting and plaque within the arteries. These are known factors and warning signs of cardiovascular disease. Other benefits include raised HDL levels - which is your good cholesterol - and positive impacts on joint inflammation.
A diet that is deficient in Omega-3 fatty acids can lead to fatigue, poor memory, dry skin, poor circulation and even cardiac problems. Some great sources of Omega-3 fatty acids include flaxseed oil, chia seeds, salmon, mackerel, sardines, lobster, refried beans, oysters and tilapia.
Omega-6 Fatty Acids
In contrast to Omega-3 fatty acids, Omega-6 fatty acids may play a role in worsening the severity of rheumatoid arthritis. An optimal diet should provide a 4:1 to 1:1 ratio of Omega-6 fatty acids to Omega-3 fatty acids. To simplify, you should pursue foods that are richer in Omega-3, but you don’t want to completely avoid those containing Omega-6 fatty acids. In reality, the typical American diet is closer to a 20:1 ratio because of an Omega-6 fatty acid overconsumption.
Again, you don’t want to completely avoid Omega-6 fatty acids. It is believed that they can help maintain healthy brain function, promote tissue health, lower LDL levels and increase HDL levels. Not consuming enough Omega-6 fatty acids can lead to excessive thirst, frequent urination, dry or scaly skin and brittle nails. The main sources of Omega-6 fatty acids include sunflower seeds and oil, pumpkin seeds, walnuts, soybeans and eggs.
Preventing disease is typically much easier and far less costly than treating it. As mentioned time and time again, exercise is medicine - and when combined with proper nutrition - it can do wonders to keep you out of the hospital (just take a look at the recent studies on exercise and death rates in the U.S.). If you have any questions or concerns regarding your health and preventing disease, contact me.
