We’ve all heard about Omega 3 and 6 are powerful anti-oxidants. But so you really understand what the means? What about when you go to the drug store, how do you know which product to buy? Well, let me explain.
Omega 3 is an anti-inflammatory fatty acid, which also acts to inhibit hardening of the arteries and to lower cholesterol. Omega 6 is an inflammatory fatty acid needed to fight infection. Too much can cause system wide inflammation of the connective tissue. Both Omega 6 and Omega 3 are essential. The ideal intake of Omega 6 to Omega 3 should be no more than 4:1. There are experts who believe a 1:1 ratio is even better. Unfortunately, the typical Western diet provides as much as a 15:1.[1, 2]
- Foods: Fish (Halibut, herring, mackerel), greens (kale, brussel sprouts, mint), flax seeds, chia seeds etc.
- Pure omega 3 fish oil capsules (Make sure it is distilled / purified.)
- Ovega 3 and microalgae oil (for vegans)
NIH recommends 4000 mg of Omega 3 per dayThe amount of EPA and DHA per serving is most important factor to consider. So read the label to know how many capsules you need.
- Harris, W.S., The omega-6/omega-3 ratio and cardiovascular disease risk: uses and abuses. Curr Atheroscler Rep, 2006. 8(6): p. 453-9.
- Simopoulos, A.P., The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med (Maywood), 2008. 233(6): p. 674-88.
- Data, N. Foods highest in Total Omega-3 fatty acids. [cited 2015 October 3]; Available from: http://nutritiondata.self.com/foods-000140000000000000000.html.
- Health, H.S.o.P. Omega-3 Fatty Acids: An Essential Contribution. [cited 2015 October 3]; Available from: http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/.