Get the body in balance with Omega-3

Does the modern diet make you sick?

There are two families of essential fatty acids, omega-6 and omega-3. They are essential because we humans can not produce them, so they must be consumed through diet. According to researcher Artemis P. Simopoulos we had another omega-6 to omega-3 balance until 1960, less than 4: 1, but since then it changed, and in 2000, the average balance of omega-6 and omega -3 fatty acids in Europe increased to 15: 1.

The relationship changed because the food industry has focused on mass production and durability. Increased use of vegetable oils that have a high content of omega-6 fatty acids, combined with a reduced intake of omega-3 fatty acids, due to decreased intake of fish, makes it worse. In addition, the industrial production of animals that are fed with grains containing omega-6 fatty acids resulted in a meat are rich in omega-6 and low in omega-3 fatty acids.

The same applies to poultry, eggs, and even farmed fish. Even grown vegetables contain less omega-3 fatty acids than wild plants. In short, the modern agriculture increases the content of omega-6 in the ratio of omega-3 in many foods; green leafy vegetables, animal meat, eggs, and even fish, which leads to a high omega-6 intake for the first time in history, for people in many countries around the world.

The process of inflammation

Where the omega-6 to omega-3 fatty acid balance increases, it creates an imbalance of inflammatory substances and protective substances in the cells. In body cells, increase the omega-6 highly inflammatory substances, substances such as, for example, leading to pain. Omega-3 (EPA and DHA) form other substances that counteract inflammation, protect cells from damage and helps to repair the damage.

Researcher Artemis P. Simopoulos has in his studies shown that when the balance between omega-6 and omega-3 is lowered to less than 3: 1, the inflammatory level in the body be in normal controls. The Nordic health authorities recommend a balance between omega-6 and omega-3 in less than 5: 1 in your diet. The omega-6 to omega-3 ratio that tells you whether you have a product, semi-or anti-inflammatory diet.

 

General recommendations from governments:
”The balance between the essential omega-6 and omega-3 fatty acids should be less than 5:1 (less than 5 times more omega-6 than omega-3)”.

European References:
Nordic Nutrition Recommendations  – Integrating nutrition and physical activity, Nordic Council of Ministers, Copenhagen 2005, Sosial- og helsedirektoratet, 2005.

Reference Values for Nutrien Intake, 1st  edition. German Nutrition Society (DGE), Austrian Nutrition Society (OGE), Swiss Society for Nutrition Research (SGE) and Swiss Nutrition Association (SVE), 2002

Nordic Nutrition Recommendations 2004: Integrating Nutrition and Physical Activity, Copenhagen 2005

THE NUTRITION REPORT 2008 SUMMARY GERMAN NUTRITION SOCIETY

Dumas, C. et.al, 2007. Reasons for an update of French nutritional recommendations on fatty acids and impact on claim evaluation.  French food safety agency (Afssa) report.

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