One of the most important fatty acids in our diet is omega-3. Omega-3 has been shown to reduce inflammation and improve mood. Those who eat a lot of fish, however, may be consuming too much omega-6. Too much omega-6 can cause inflammation and raise the risk for heart disease and cancer. A diet that includes a lot of omega-6 can contribute to high levels of inflammatory markers in the blood.
What is Omega-3?
Omega-3 is a type of polyunsaturated fatty acid found in some food sources, such as fish and flax. It has been shown to provide many benefits, such as reduced inflammation and improved brain function. Omega 6 is a type of polyunsaturated fatty acid that is commonly found in the diet. Omega-6s are used for a variety of functions, including building cell walls and signaling cells to grow. Are omega-3 and omega-6 good for you? Omega-3 fatty acids and omega-6 fatty acids are essential fatty acids, meaning they are required for good health. These essential fatty acids (EFA) include linoleic acid (omega-6), alpha-linolenic acid (omega-3), and gamma-linolenic acid (omega-3); the omega-6s are also known as polyunsaturated fatty acids (PUFAs). Essential fatty acids are needed to build cell walls and support nervous system development.
To get more omega 3, you'll need to eat more fish
There are two types of omega 3 fatty acids: alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA). EPA is found in fish, while ALA can be found in certain vegetables like spinach, kale, chia seeds, walnuts, hempseeds, and flaxseeds. Omega 6 fatty acids are known as linoleic acid (LA), gamma-linolenic acid (GLA), dihomo-gamma-linolenic acid (DGLA), arachidonic acid (AA), and docosahexaenoic acid DHA. They are the most important omega 3 fatty acids for your diet. If you decide to buy fish oil, make sure it's in the form of a supplement. Fish oil supplements are not regulated by the FDA. They are typically made from fish that have been caught in the wild or farmed in questionable conditions. New studies have found that fish oil supplements are contaminated with mercury, PCBs (polychlorinated biphenyls), and even dioxins (a group of compounds created by the burning of certain plastics). Also, the FDA has not tested for dioxins, so you may be getting more dioxin exposure from these fish oil supplements than you're getting from eating fish.
Which is better Omega-3 or 6?
Omega-3 is more popular than Omega-6. It's often found in oily fish like salmon, mackerel, and sardines. The FDA recommends that people consume two to three servings of omega-3 per week, but the average American only consumes one serving of omega-3 per month. Omega-3 can help balance weight, prevent depression and asthma, and decrease inflammation. Omega-6 is found in many foods like nuts, vegetable oils like soybean oil or corn oil, and dairy products including whole milk. It can improve cognitive development for children and reduce heart disease risk factors. Still, most Americans get too much omega-6.
Cons of taking Omega 3 and Fish Oil Supplements
Omega-3 fatty acids are mainly found in coldwater fish, walnuts, flaxseeds, walnuts and seafood. Omega-6 is found in corn oil, soybean oil, poultry meat, eggs, cheese, margarine and processed foods. The two are said to compete for the same enzymes that break down certain molecules in cells producing inflammation during a process called oxidation. Experts recommend that omega 3 be taken with omega 6 through food intake or by taking supplements.
Benefits of taking Omega 3 and Fish Oil Supplements. Research has shown that people who have higher levels of the omega 3 fatty acids in their blood have a lower risk of heart disease, death from all causes, and cancer. While there are still some questions about the benefits of omega 3 supplements, most experts believe that they are beneficial for heart health. Studies have shown that supplementing the diet with omega 3 fatty acids can reduce blood pressure and the risk of cardiovascular disease by as much as 40 percent. Omega 3 has also been shown to reduce inflammation, which may help prevent cancer and diabetes.
Cons of taking Omega 6 and Fish Oil Supplements
Omega 3 and 6 are two important nutrients that we should all be taking to ensure good health. But, while omega-3 is essential for many parts of our bodies, there may be too much of a good thing. Omega-6 supplements can disrupt the balance of these essential fats and cause inflammation in some people. Many people are taking omega 6 supplements because they believe that the benefits of omega-3 are lacking. This could be true to some degree, but it is not the whole story. There are many other options that you can focus on if you are looking to improve your omega-3 intake.
Cons of supplementing with either nutrient
To figure out which is better, comparing the pros and cons of each is helpful. Omega-3 has many benefits like boosting brain health, reducing inflammation, and regulating blood pressure. Omega-6 has fewer benefits but it does act as an anti-inflammatory agent. The negative side effects can include increased risk for heart disease, weight gain (from consuming too much fat), immune system depletion, and hormonal disorders.