In the 1970s, Danish anthropologists became interested in the good health of Eskimos living in the coastal regions of Greenland. Studies confirmed that eating sea fish increases levels of polyunsaturated fatty acids and thereby reduces the incidence of cardiovascular disorders.
Fatty acids are the main components of body fat, play an important role in cell membranes and regulate inflammation. There are two main types of fatty acids: saturated and unsaturated.
Omega-9 belongs to monounsaturated fatty acids and is not essential because it is synthesized in the human body. Omega-3 and omega-6 are polyunsaturated fatty acids (PUFAs), are essential and must be consumed in food in a certain ratio. The recommended ratio for maintaining normal health is 1: 4 – 1: 5, and ideally 1: 3.
However, according to scientists’ observations, the average ratio of omega-3 to omega-6 in the diet of most people in Europe is 1:15, while in the USA and Russia it is 1:25
Therefore, a deficiency of omega-3 in the body and an excess of omega-6 fatty acids increase the risk of developing:
diseases of the cardiovascular system (coronary heart disease, heart attack, hypertension, stroke, arrhythmia, etc.);
inflammatory processes;
systemic diseases;
diabetes mellitus;
cancer;
depressive conditions, etc.
A deficiency of omega-6 fatty acids in the body can lead to impaired cell growth, increased risk of bleeding, low blood pressure, weak muscle tone and an inadequate immune response.
It is important to maintain a balance between omega-3 and omega-6 fatty acids. Eat more omega-3 and less omega-6.
Animal sources of omega-3 fatty acids: herring, sardines, salmon, mackerel, swordfish, mussels, tilapia, halibut, flounder, pollock.
Plant sources of omega-3 fatty acids: flaxseed, walnuts, hemp seeds, pecans and hazelnuts.
Sources of omega-6 fatty acids: safflower oil, corn oil, cottonseed oil and sunflower oil Sources of omega-9 fatty acids: olive oil and animal fat.