There is so much literature on the importance of fat in our diets, whether we should have it or not, what kind is the best and what proportions of fat to consume in dietary intake. The argument that takes the cake is the battle between Omega 3 and Omega 6. Instead of shedding light, we end up feeling confused about what to do. To part the troubled waters, we bring you a definitive guide to eating your fats and which Omega fatty acids you should patronize.
Omega 3 and Omega 6 are both important as they are both essential fatty acids. The human body cannot synthesize them naturally but needs them for metabolic processes. Therefore, low-fat diets cause more harm than good as they reduce the body to a stage where it must work without these essential components to function efficiently, making it vulnerable to many diseases.
Both these fatty acids serve different purposes. But the body can use them both only up to a certain amount. So, each begins to compete with the other. More research was done in both after a spike was found in obesity and cancer. The culprits were found to be vegetable oils that are rich in Omega 6.
Omega 3 fatty acids are very beneficial for the body. They are important constituents of cell membranes and affect the cell receptors. The hormones of our body, those biological messengers that ensure the body runs smoothly, need Omega 3. These hormones are responsible for optimal heart and brain function and efficient genetic expression. Wait, it doesn’t end here. Omega 3 also prevents lupus, eczema, rheumatoid arthritis, heart disease, stroke and even cancer. Some good sources of Omega 3 are salmon, sardines, beef, walnuts, flaxseeds and cauliflower.
Omega-3 or Omega 6 fatty acids do not show their beneficial effects immediately. It is important to consume them for a continuous period of at least three months to see the beneficial impact on health.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Read More: Health Benefits of Omega 3 Fatty Acids.
Omega 6 fatty acids are found mostly in vegetable oils. They cause inflammation in the body and contribute to many diseases. Our ancestors struck a balance when consuming both these fatty acids. A ratio of 1:1 doesn’t cause adverse effects on health. Both compete for the enzymes needed for digestion. Our diets have become rich in Omega 6 because we eat a lot of grains and many products have vegetable oils like corn oil, safflower oil, sunflower oil and soybean oil, which is hidden in them.
These oils don’t cost much and therefore, they are added to processed foods like cookies, popcorn, margarine, frozen food and many other snacks. Many of these oils are genetically modified even. These oils when cooked at high temperatures, like frying, oxidize the fat and make the body prone to cardiac problems, mutations in DNA and cancer.
Omega-3 FAs have anti-inflammatory characteristics due to their ability to reduce cytokines liberation. High-level of ω-6 FAs is always associated with an increased incidence of dangerous disorders like depression and heart disease. Hence omega 3 can be consumed but omega 6 should be consumed in moderation.
Dr. M.G. Kartheeka, MBBS, MD
Also Read: 1o Healthy Fat Foods You Should Be Eating.
The best way to ensure that you are taking in ample amounts of Omega 3 and Omega 6 is by following a 1:1 ratio. You can achieve this by eating more Omega 3 foods and doing away with processed food and hydrogenated vegetable oils. Eat more fish, at least twice a week and have an Omega 3 supplement to cover all bases.
Also Read: 6 Essential Vitamins & Minerals for The Body
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The flavour of any dish or drink is elevated by adding herbs and spices to an already beautiful concoction. Apart from their gastronomical benefits, they have many healing properties that make them a must-have in every diet. Which are the top herbs and spices that must form an essential part of your diet? Here is our comprehensive list.
Worshipped as Tulsi in the Indian culture, Basil has particular importance in Italian cuisine as well. Good for the immune system and skin, Basil is packed with antioxidants that fight inflammation, cancer, and stress. It promotes cardiovascular health and prevents diabetes. Seep it into your cup of tea and stay healthy. Read more on the health benefits of basil.
This versatile herb can be found in all cuisines of the world. The seeds and the leaves are both valuable. A good source of fibre, it is also rich in Vitamin K, A and calcium. Cilantro helps in digestion, lowers blood sugar, rids the body of harmful metals, combats stress, improves sleep, and supports the menstrual process. Have it as a dip or garnish your food generously to get your daily fix.
The sweet, citrusy taste of ginger adds zing to our food. It has a therapeutic compound, gingerol, which contributes to its anti-inflammatory and anti-oxidative properties. From treating nausea, morning sickness, and digestive disorders, Ginger also helps in treating fungal diseases, menstrual pain, cough, and cold, lowers cholesterol, and improves brain function.
There is no better palate cleanser than mint. A dependable digestive and appetizer, mint is known to be beneficial for skin diseases, muscular pains, nasal congestion, bad breath, and stomach ulcers.
The sweet scent of cardamom is enough to get the gastric juices flowing. So much a part of Indian cuisine, it aids digestion, controls cholesterol and cancer, improves blood circulation, and protects the heart. It has anti-inflammatory, antispasmodic and anti-microbial properties too.
Also Read: Serrano Peppers: Unraveling the Research-Based Health Benefits
Before the British brought red chillies to India, we depended on pepper for getting spicy undertones in our food. Pepper helps in weight loss, skincare, aids digestions and provides relief during nasal congestion. It is rich in Vitamin C. Pepper is helpful in the prevention of colon cancer and high blood pressure.
Also Read: Is Cayenne Pepper Good For You? Understanding Its Health Benefits and Uses
A potent spice that has a sweet undertone to its flavour, cinnamon has the maximum amount of antioxidants amongst spices. It lowers blood sugar levels, builds immunity and reduces the risk of diabetes, cancer, and brainpower decline. Cinnamon also improves heart function by increasing blood circulation and repairing heart tissue.
The wonder-spice, turmeric is equal to pharmaceutical medicines at fighting and reversing some diseases. It has anticoagulant, anti-bacterial, and antiseptic properties. Turmeric can fight depression, inflammation, clears up the skin, heals wounds, and can positively affect arthritis. It is beneficial in preventing diabetes, obesity, cancer, and cardiovascular issues. Apart from adding colour to our curries, it also acts as a favourable steroid. Have it in your glass of warm milk to increase your immunity.
Also Read: 10 Incredible Health Benefits of Cinnamon
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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