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Fats and oils: how to properly use omega-3 and omega-6 fatty acids in the daily diet?

Answer

Omega-3 and omega-6 polyunsaturated fatty acids are essential for the human body, as they are not synthesized independently and must be obtained from food. The main secret to health lies in the balance of these acids, and not just in their total amount.

The modern diet often suffers from an excess of omega-6, which are found in sunflower, corn, and soybean oils, as well as in semi-finished and fast foods. An excess of omega-6 can provoke inflammatory processes in the body, whereas omega-3, conversely, has an anti-inflammatory effect.

The ideal ratio of omega-6 to omega-3 in food should be approximately 4:1 to 2:1, yet for most people this indicator reaches 20:

•To correct the balance, it is necessary to consciously approach the choice of foods and cooking fats.

To improve the balance of fatty acids, it is recommended to follow simple dietary rules.

•Increase your intake of omega-3 sources such as fatty marine fish, walnuts, flaxseeds, and chia seeds.
•Reduce the use of oils high in omega-6 in favor of olive oil and avocado oil, which are rich in omega-

9.

•Use flaxseed oil only in cold form for dressing salads, as it oxidizes quickly when heated.
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