The other way is to consume omega 3 supplements – for example fish oil supplement.
What is optimal Omega 3 vs omega 6 ratio?
In the past when humans were closer to the nature omega 3 vs omega 6 ratio in our body was about 1:1. So for 1 “unit” of omega 3 fat we consumed 1 “unit” of omega 6 fat.
That was a perfect balance!
Then, after our diet changed we started eating more processed foods because life pace changed to a higher tempo. Omega 3 vs omega 6 ratio changed. It changed progressively trough the years and reached a peak in the beginning of the 21-st century when omega 3 vs omega 6 ratio was said to be about 1:20! That means 20 times less omega 3 fat than omega 6 fat consumed in our diet!
To maintain such a good ratio you should consume additional omega 3 fat and in the same time decrease the intake of omega 6 fat.
|Omega 3 vs omega 6 ratio||Your health|
|1:4 – 1:5||Good|
|more than 1:5||Not so good, consume more omega 3|
Omega 3 rich foods
Where can you find omega 3 fat? Which food is the richest omega 3 food? Well, the most well-known source of omega 3 fat is fish. Below is the list of most healthy fish containing the most omega 3 fat:
Other very good sources of omega 3 fat:
When considering to keep an optimal ratio there’s 3 things you can do.
1) You can eat more of omega 3 rich food to improve the overall ratio.
2) You can eat less of omega 6 rich food to improve the overall ratio.
3) You can eat more of omega 3 rich food and at the same time eat less food that contains omega 6 fatty acids.
The choice is yours!
The best option is the 3rd option because consuming too much fat (1st and 2nd option) is not good for your body – you will start to gain weight because fat, although a healthy one, has a very high calorie value.
1 gram of fat is about 9 calories (1 pound of fat equals 3,500 calories!). 50 grams (about 2 ounce) of fat per day means additional 450 calories intake, and that is not so little.