Fats and oils: why is it important to maintain a balance of omega-3 and omega-6 acids and how to achieve it in a modern diet?

The balance between omega-3 and omega-6 fatty acids is of critical importance for the normal functioning of the human body. Both of these acids are essential, meaning our body cannot synthesize them on its own and must receive them from food. Omega-6 is responsible for inflammatory processes necessary for wound healing and protection against infections, while omega-3, conversely, has an anti-inflammatory effect.

The problem with the modern diet lies in a strong skew toward omega-6 acids, which are found in excess in sunflower, corn, and soybean oils, as well as in semi-finished products and fast food. The ideal ratio of omega-6 to omega-3 should be approximately one-to-one to four-to-one, whereas in a typical city dweller's diet, this figure can reach twenty-to-one and higher.

The chronic excess of omega-6 against the background of omega-3 deficiency leads to the maintenance of low-intensity systemic inflammation in the body. This can contribute to the development of cardiovascular pathologies, obesity, metabolic syndrome, and joint problems. To correct this imbalance, you need to consciously approach food choices every day.