Omega 3 vs Omega 6
Anti-inflammatory diet: How to balance omega-3 & omega-6 fatty acids?
Although both omega-3 and omega-6 fats are essential for human health, getting too much of one can hinder the effects of the other.
The typical Chinese or Western diet contains at least 15 times more omega-6 than omega-3 fats, mostly LA & AA. Consuming too much omega-6 fatty acids, particularly LA and AA, produces clots, constricts arteries, increase risk of inflammation and other diseases such as coronary heart disease.
More Omega-3 and "good" omega-6 , Less "bad" omega-6
- More Omega-3
You can improve your health by optimizing the omega-6 to omega-3 ratio of your diet. Increase your omega-3 fats by eating more fish, especially cold-water fish, which have higher omega-3 content. Supplement your diet with omega-3 fish oil capsules if you feel that you're lacking omega-3 foods.
- Less "bad" Omega-6 - LA & AA
Decreasing your intake of omega 6 is also an important part to obtain a better omega 6 to omega 3 ratio. LA is found in many of the vegetables oils used for cooking at home; while AA is rich in meat and eggs.
- More "good" Omega-6 - GLA
GLA is rarely found in our diet (except breast milk). People usually supplement it with evening primose oil, borage oil or black currant oil that are extracted from herbs. A newer method, which the GLA is manufactured by fermentation technique, contains the highest amount of GLA in the market.
Sources of Omega-3 and Omega-6 Fatty acids
Comparison of Omega 3 and Good Omega 6 - GLA