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]}

Primary sources of Omega 3:^{[3, 4]}

• 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.

References

1. 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.
2. 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.
3. Data, N. Foods highest in Total Omega-3 fatty acids. [cited 2015 October 3]; Available from: http://nutritiondata.self.com/foods-000140000000000000000.html.
4. 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/.