Recommended Omega-3 and Omega-6 intake for healthy body: Why it's important to consume them
Why to eat foods rich in omega-3 (photo: Freepik)
Omega-3 fatty acids have anti-inflammatory properties, while Omega-6, although important for the body, can promote inflammatory processes when consumed excessively without proper balance with Omega-3. The ratio of Omega-3 to Omega-6 fatty acids in the diet is a key factor in maintaining health.
To achieve the ideal balance, RBC-Ukraine highlights the recommendations of Ukrainian nutritionist Olha Bezuhla.
Ratio of Omega-3 to Omega-6: Why it matters
In the modern Western diet, the ratio of Omega-6 to Omega-3 often ranges from 10:1 to 20:1, while experts recommend ratios closer to 4:1 or even 1:1.
A high imbalance of Omega-6 is associated with an increased risk of inflammation and cardiovascular diseases.
How to achieve balance in nutrition
To improve the ratio, it’s important to consume more foods rich in Omega-3 and limit those high in Omega-6. Beneficial foods with high Omega-3 content include:
- Fish: tuna, salmon, sardines, cod, mussels.
- Flaxseeds: an excellent source of ALA (alpha-linolenic acid), a form of Omega-3.
- Green vegetables: spinach, broccoli, and lettuce have low Omega-6 content.
Role of Omega-6 in nutrition
These fatty acids are also important for health, particularly for brain function and cell growth. However, excess Omega-6 without sufficient Omega-3 can lead to inflammatory processes, contributing to the development of chronic diseases such as heart disease and arthritis.
Recommended intake of Omega-3 and Omega-6
The daily recommendations for Omega-3 are 1.6 g for men and 1.1 g for women. To maintain balance, it is important to reduce the intake of foods high in Omega-6 (such as sunflower and corn oils) and increase the Omega-3 content in the diet.
Nutritionist emphasized that achieving a balance between Omega-3 and Omega-6 is a crucial step towards better health.
Also, read about how to improve your diet.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
