Omega-3 and omega-6 are essential fatty acids from the unsaturated family of dietary fats. The body is not capable of producing them on its own, so we must get them through food.
Each fatty acid plays different roles in preserving your health. They have to be present in the body in a balanced ratio in order to unleash their health benefits. If the amount of one or the other is too high or too low, they may cause inflammation and chronic diseases.
Omega-3 is mainly found in fish like tuna, salmon and sardines, while omega-6 is mostly found in vegetable oils.
Of the two, omega-6 is more readily available, which is why many people reach for omega-3 dietary supplements. This is especially because the modern Western diet consists of foods rich in omega-6, but scarce in omega-3.
Keep reading to learn why these two fatty acids are so important for your health and how you can create a diet to balance them out.
Omega-3 is a type of polyunsaturated fatty acid. The human body is unable to produce this nutrient and thus has to supply it from food sources.
There are three kinds of Omega-3s: Alpha-linolenic acid (ALA), found in plant-based foods, Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA), both found in algae oil and krill oil.
This fatty acid is a powerhouse of health benefits, but to get the ideal daily intake, you would have to include more omega-3 rich foods in your diet. This is not always possible, so many people choose quality supplements to get their daily supply of omega-3s.
Omega-3 fatty acids are powerful nutrients and you should strive to include them as much as possible in your diet. Here are some of the most important health benefits of omega-3:
Omega-3s are especially successful in preventing dementia and Alzheimer’s disease. These conditions are a result of damaged cells and this fatty acid does a great job in protecting the cell membranes from oxidative stress.
Fish is the main source of omega-3s and is often referred to as brain food.
Omega-3 fatty acids are present in almost all healthy foods and are easy to source. You can take supplements if you’re not getting enough fatty acids through your diet.
Omega-6 is another type of polyunsaturated fatty acid, but unlike omega-3s, they’re much easier to find in food. However, the body needs a ratio of 1:1 to maintain optimal health and prevent inflammation. This can be a problem because modern diets are often deficient in omega-3s.
On the other hand, an excessive amount of omega-6 can have the opposite effect and cause health problems. It can even block the health benefits of omega-3s
Like Omega-3, Omega-6 fatty acids have their role in promoting optimal health when consumed regularly. Some of their health benefits include:
It’s easy to get your daily Omega-6 intake through food, so there is no need for supplements.
The human body cannot produce these essential fatty acids on its own, so it has to supplement them from food.
The best way to get your daily dosage of omega-3 and omega-6 is to eat a clean, balanced diet that contains all the nutrients you need for a healthy body and mind.
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Author Bio: Frosina is a freelance writer for hire specializing in lifestyle, health and wellness topics. When she’s not busy writing, you can find her savoring new coffees, learning all about digital marketing and dreaming of Italy. You can learn more about Frosina at www.figsproutcreative.com, on
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MYTH #1: COFFEE IS HIGHLY ADDICTIVE
The biggest, most widespread myth about coffee is that it’s highly addictive.
If you’re an avid coffee drinker and suddenly stop consuming caffeine, you may experience withdrawal symptoms like mild headaches or slight changes in mood and focus. However, in most cases, these go away after a day or two and your body continues its normal metabolic functions.
What many view as coffee addiction is in fact the body’s tolerance to caffeine and its ability to metabolize it. Most people know their daily caffeine limits and rarely go past them.
If you’re a coffee lover, you can probably distinguish between specialty and commodity coffee with your eyes closed. Your palate recognizes the bean type, tasting notes and intensity as soon as you take the first sip. Yes, this probably makes you a coffee snob, but there's no shame in being a connoisseur and appreciating nice things!
The problem with mainstream coffees is not only the origin, but also quality. They’re bland, bitter, sour, and the freshness is questionable. This type of bad coffee is cheap and easily available at supermarkets and many chain coffee shops.
Americans spend $40 billion on coffee each year and 65% of coffee drinkers have their first cup in the morning with breakfast. This helps them wake up and get enough energy and brainpower to start the day.
For many people, it’s fuel that keeps them focused and productive throughout the day.
But did you know you can use your coffee grounds for more than just brewing coffee? They can be useful for your garden, kitchen, pets, and even your body.