Inflammations – Story about Omega 3 and Omega 6
Inflammations are huge problem in today’s Western society. Most of them are caused by processed foods. Inflammation contributes to achy joints, premature aging of skin and internal organs. They make it difficult to lose fat. They make you depressive and moody. Omega 6 is the main cause of inflammation and in ideal world, ratio to Omega – 3 should be 1:1. Modern Western diets typically have ratios of omega-6 to omega-3 in excess of 10 to 1, some as high as 30 to 1. Japanese diet is the only diet that has ratio of 4:1.
Excess omega-6 fatty acids from vegetable oils interfere with the health benefits of omega-3 fats, in part because they compete for the same rate-limiting enzymes. A high proportion of omega-6 to omega-3 fat in the diet acts prothrombotic, proinflammatory and proconstrictive. Chronic excessive production of omega-6 eicosanoids is correlated with arthritis, inflammation, and cancer. Omega-3 fatty acids are anti-inflammatory and Omega 6 fatty acids are pro-inflammatory. More than half of Americans suffer from one form of chronic illness or another. Don’t buy supplements that offer you Omega-3/Omega-6/Omega-9 combo. You need more Omega-3 and Omega-9 and less Omega-6 because you’re getting enough of Omega-6 from your diet already. Organic feed animals have way less Omega-6 then farmed animals. It’s simple, when the diet of the animals is changed, their meat is changed too. Omega-6 is not a bad fat, we need it, and it’s just bad if you have too much of it and not enough Omega-3 at the same time.
You can think of Omega-3 as thinning agent in our blood and Omega-6 as thickening agent. Fish rich in Omega-3 gets Omega-3 from seaweeds. Omega-3 is also found in green leaves. Think of Omega-3 as “spring fat”, found in greens. Thins our blood, so we can move quicker and be more nimble. Than imagine Omega-6 as “fall fats”, the ones that are eaten by animals preparing themselves for winter. As you can imagine, Omega-6 is found in corn, soy, nuts and seeds. All of them are ready for consumption in fall, just before winter. Think of Omega-6 as fat storage fat for animals. And THAT is what western people eat whole year. TONS of corn, high processed corn syrup and soy oils. Everywhere. Whole year. If you draw a diagram of corn, refined wheat and soy consumption increase in western society and if you draw a diagram of increased obesity, you will see the connection.
How to change your diet so you eat properly balanced Omega-6 to Omega-3 ratio? Eat more Omega-3 (flax, chia seeds, salmon, avocado, raw nuts) or take Omega-3 supplements and avoid vegetable oils full of Omega-6. High Omega-6 intakes are associated with an increase in all inflammatory diseases:
• cardiovascular disease
• type 2 diabetes
• metabolic syndrome
• irritable bowel syndrome & inflammatory bowel disease
• macular degeneration
• rheumatoid arthritis
• psychiatric disorders
• autoimmune diseases
Some pro-inflammatory foods found in Western diet are:
• Processed oils
• Fatty meat and dairy
• Trans fat
• Flour containing gluten
Foods, herbs and spices that have anti-inflammatory properties are ginger, turmeric, pomegranate, green tea, garlic and all foods with high Omega-3 content.