3 rules for optimize your omegas

Which is more important, quality or quantity?

You've probably heard about omega-6 and omega-3 are types of polyunsaturated fatty acids. They are essential for our health, but our bodies can't make them. We have to get them from food. Both are important, and they're not bad or good by themselves.

Depending on many factors, our body converts these acids into three types, which have different effects on our health: 

• EDA  (eicosapentaenoic acid) - has an anti-inflammatory effect 

• DHA (docosahexaenoic acid) - has an anti-inflammatory effect 

• Arachidonic acid - has a pro-inflammatory effect

Omega-6 and omega-3 need the same enzymes to change into these forms, so they compete with each other in our bodies. Research suggests a good balance between these two is 4 parts omega-6 to 1 part omega-3.

Also, research shows that the actual balance of these acids in the diet of most Americans is 15 parts omega-6 to 1 omega-3. This happens because many foods, especially vegetable oils, have a lot of omega-6.

List and description of plant oils that contain the most omega-6:

• Safflower oil - contains up to 75%

• Grapeseed oil - about 70-76%

• Sunflower oil - about 65%

• Corn oil - about 54-58%

• Soybean oil - roughly 50-54%

• Cottonseed oil is less commonly used in home cooking but prevalent in processed foods, containing a high percentage of omega-6 fatty acids

• Sesame oil, particularly used in Asian cuisine, has a considerable amount of omega-6 fatty acids

Why should we care about this balance?

Well, it's key for reducing the risk of inflammatory diseases, supporting cardiovascular health, improving cognitive functions, and overall well-being.

It is particularly worth mentioning the membrane of all our cells. It suffers first from the imbalance of acids, and as a result, an unhealthy cell and over time an unhealthy organ. And remember that cancer diseases also start from an UNhealthy cell.

What can we do to reduce omega-6 and get a better balance? 

• check what's in your food, and read the labels. Stay away from processed foods, as they often have oils high in omega-6 and other ingredients that can disrupt the omega-3 to omega-6 ratio

• try to cut down on the main sources of omega-6 are vegetable oils, like those from corn, sunflower, soybean, and cottonseed

• replace the oils you cook with, looking for in our cheat sheet

• go for foods rich in omega-3, such as grass-fed meat, dairy products from grass-fed animals, and free-range poultry, which have a better omega-6 to omega-3 ratio compared to grain-fed animals

• Add more fatty fish to your diet, such as salmon, sardines, herring, and mackerel, which are excellent sources of EPA and DHA, types of omega-3 fatty acids. Plant sources of omega-3, such as flax, chia, and nuts, provide ALA (alpha-linolenic acid), which is less efficiently converted into active forms of EPA and DHA in the body but is still important 

• If you're not getting enough omega-3 from your diet, you might think about taking supplements like fish oil or algae oil (for vegetarians). Before taking any supplements, consult with a healthcare professional

But there is another product many love, which we consume statistically in relatively large quantities, and that is our favorite mayonnaise. It is also mostly made with Soybean Oil. Soybean oil is widely used and contains a substantial amount of omega-6 fatty acids, roughly 50-54% of its total fat content.

Replace mayonnaise with homemade sauces:

• Greek yogurt has a thick consistency and creamy flavor, and is a source of protein and beneficial bacteria for the gastrointestinal tract.

• Avocado - mash or stir until creamy. This will give a mayonnaise-like taste and texture, but with a higher content of healthy unsaturated fats.

• Guacamole - combine avocados with tomatoes, onions, lime juice, and spices to make guacamole. This sauce is not only delicious, but also nutritious.

• Basil sauce - mix basil, garlic, lemon juice, and olive oil to create a flavorful plant-based dressing.

• Tahini (sesame paste) can serve as the basis for a mayonnaise-like sauce. Add garlic, lemon juice and spices to taste.

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A journey of a thousand miles begins with a single step.

Warm regards,
Kos, healthy living researcher.

P.S. I'm reading all your replies and responding promptly. Feel free to email me with any questions or comments you have.