The unseen omega-3 wars (fighting over your healthy food habits)

For years, fat has always come with a negative stigma attached to it. With all that bad press, how would you dare considering them as part of your healthy food habits? That rep is finally changing. It’s a fact: certain fatty acids have been proven to have great health benefits.

There are two types of fatty acids that research has shown to be good for us. These are omega-3 and omega-6. Typically, we tend to eat way too much omega-6 (present in vegetable oils) and not enough omega-3 (which can be found in fish, fish-oils, leafy greens, flax seeds, hemp and walnuts). Eating too much omega-6 may cause more problems than it does good. It can lead to raised blood pressure as well as blood clots.

So how should you go about balancing both? The ideal ratio of omega-3 to omega-6 that we should be eating is highly debated amongst scientists. Experts’ opinions ranging from as far as a 1:1 ratio of omega-6 to omega-3 to a 10:1 ratio.

But hey – one thing all experts agree on is that most people need to be getting more omega 3 into their diets.

“Fatty” healthy food habits: why omega-3 matters

  • Fish oil supplements have been found to lower your levels of trycereglyde (a type of fat found in the blood) which can prevent heart attacks
  • Omega-3 supplements appear to boost the effectiveness of anti-inflammatory which can contribute towards assisting with stiffness and joint pain
  • Research also shows that the DHA found in omega-3, when taken over a period of 6 months, can help nerve cells to communicate with each other better, which can help improve memory

How can I make omega-3 a healthy food habit?

When possible, try to get your omega-3 from natural sources. These naturally occurring fatty-acids are present in:

  • Anchovies
  • Blue Fish
  • Herring
  • Mackerel
  • Salmon
  • Trout
  • Sardines
  • Tuna
  • Flax seed
  • Hemp
  • Walnuts
  • Soy beans
  • Chia seeds
  • Spinach

Mia

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