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The Healthy Omega-6 to Omega-3 Ratio


Omega -6 and Omega-3 are also known as the essential fatty acids. These have to be consumed from the diet as the body cannot produce them and are therefore termed “essential”. Both are polyunsaturated fatty acids that vary from each other in their chemical structure and have opposite effect in the body. Omega-6s are pro-inflammatory, while Omega-3s have an anti-inflammatory effect. Due to this opposing effect of omega-3 and omega-6 fatty acids, our diet should contain a balanced omega-6 and omega-3 ratio.

Too much Omega-6 and too little Omega-3 can be fatal and is one of the main reason behind various modern day diseases. Today in most industrialized nations across the world people are consuming way too much Omega-6 as compared to Omega-3. This imbalance is mainly due to the contemporary day food items being too high in Omega-6 and too low in Omega-3.

The damaging effects of too much Omega-6

Omega -6 is essential for human body and is pro-inflammatory in nature. Inflammation is necessary for a healthy living as it protects the tissue from infections, injury and damage. But too much of inflammation can be very dangerous. Inflammation is the chief cause of various diseases like coronary heart disease, asthma, arthritis, Alzheimer’s and many types of cancer. Most of the modern day diet is packed with Omega-6. Any seed oil or processed oil like soybean, sunflower, peanut, corn and canola oils have high amounts of Omega-6 in them. This overabundance of omega-6 is misbalancing the omega-6 to omega -3 ratios and harming our body.The only way to regain the balance is by increasing omega-3 intake.

The Benefits of Omega-3 Intake

Omega-3 fatty acids have numerous health benefits due to its anti-inflammatory properties. Here are some of the ailments where intake of Omega-3 can be very beneficial:

  • High cholesterol and coronary heart disease
  • Inflammation
  • Depression
  • Anxiety
  • Diabetics
  • Arthritis
  • Alzheimer’s disease
  • Inflammatory Bowel disorder
  • Macular degeneration
  • Skin issues (eczema and psoriasis)

Omega -3 is also beneficial for maintain overall health and vigor, supports weight loss and is great for hair and skin.

The best way to increase the intake of Omega-3 is to introduce a few Omega-3 rich foods in your daily diet.  Some of the foods rich in Omega-3 are sea foods like mackerel, salmon, sardines, herring and oyster. Plant based Omega-3 rich foods are walnut, flaxseed, chia seed and hemp seeds.

How to Balance Omega -3 and Omega- 6 ratio?

According to various researches on fatty acids, most of the early human diet consisted of a balanced Omega-3 and Omega -6 intakes. The ratio of Omega-6 to Omega-3 fats was probably about 1-to-1. But a typical city dweller now eats more Omega-6s than Omega-3s and the ratio stands at 16:1. The intake of Omega-6 is much higher and this needs to be rectified.

The best way to regain a healthy balance is by increasing the intake of Omega-3. One can eat an Omega-3 rich diet and also consume Omega-3 supplements. The other was to shift the balance is by reducing the intake of Omega-6 rich oils and shifting to monounsaturated oils like olive, canola and sesame.

The Benefits of Omega -3 fats


Omega- 3 fish oil fatty acid is the nature’s gift to the humankind to keep the human body healthy and disease free. Composed of three fats namely EPA, DHA and ALA Omega 3 is an essential fatty acid Omega -3 is not sufficiently produced by human body and needs to be obtained through dietary supplements. ALA is present in many vegan foods like flaxseeds, berry oils and hemp oil but EPA and DHA is present chiefly in marine fish oil.

In the modern world most the ailments can be linked to unhealthy diet and lifestyle. Intake of a balanced diet with the correct Omega -3 and Omega -6 fatty acid is vital for maintaining a heathy and beautiful body and mind.

  • Omega -3 Benefits on Body: Intake of Omega-3 reduces all types of inflammation in the human body. Allergies are a type of inflammation and can include itching, hives, and rashes, asthma, food sensitivities, eczema, and sinus infections. Severe inflammation of tissues are the main cause of heart diseases, arthritis, prostatitis, immune system dysfunction, depression, Alzheimer’s and many other health conditions.The EPA & DHA fish oil fatty acids regulate the inflammatory response by reducing the amount of compounds causing pain and inflammation.
  • Omega-3 Benefits for Hair: Intake of healthy food with the correct Omega-3 content helps to promote hair growth and keeps hair strong and healthy. Adding these fatty acids to your diet can prevent itchy, dry and flaky scalp and also stop hair loss.
  • Omega-3 benefits for Skin: Omega-3 reduces inflammation and thus reduces the risk of acne, eczema, psoriasis or any other skin inflammations and allergies. Omega- 3 moisturizes the skin from within and keeps you looking young, supple and wrinkle free. It also acts as natural sun screen and keeps the skin flawless and radiant.
  • Omega-3 benefits for Brain: Research suggests that Omega-3 intake protects people of every age group and gender against depression and anxiety. Omega-3 is also believed to work against Alzheimer’s and dementia. This essential fatty acid found in fish oil can slows cognitive decline, prevents brain cells from shrinking and also aids in prevention of brain atrophy in older adults. As for children it helps them to improve overall alertness and IQ. Omega-3 can improve brain function by helping to improve blood flow.
  • Omega-3 benefits for Eyes: Various studies have suggested that intake of Omega-3 over a period of time can be quite beneficial for eyes. It improves and heals eye ailments like dry eye syndrome, glaucoma and diabetic retinopathy. Omega- 3 fatty acids may also help guard adult eyes from age related macular degeneration and cataract.
  • Omega-3 benefits for Weight Loss: Many people will wonder how a fatty acid can help in weight loss. But the fact is that Omega-3 fatty acids helps you to burn the harmful fats more easily by improving your body’s metabolism and fat burning potential. It also helps to suppress the sudden hunger pangs that lead to calorie consumption.

With such long list of benefits Omega -3 does sum up as the most magical fatty acid that you must include in your daily diet lead to a healthy and vigorous life.








How to Lead a Healthy Lifestyle

Healthy lifestyle, have wondered what does it really mean? For some healthy lifestyle means a disease free life. But in reality it’s about achieving balanced and optimal physical and mental well-being.Leading a healthy life is not a herculean task. With a little effort everyone can have a well-balanced and healthy life. All you need to do is to implement small changes in your day to day life.

Considering the fast paced tech savvy lives we lead everyone despite realization forgets to take care of their body. It’s a general feeling that as long as one is able to grow in the career graph allis going to be well and a day will soon come when we will adapt a healthy lifestyle.

For all those busy people who want or are trying to lead a healthy life, here are some most easy to follow healthy tips that can be practiced in our day to day life with no extra efforts irrespective of your age, gender or profession.

  1. Drink Lots of Water: Water not only keeps us hydrated and energetic, water is also the best way to keep your skin looking young and supple and keep various ailments away. Water eliminates toxins from the body, helps in digestion and also combats infections.
  1. Exercise: Adopting a regular exercise regime is vital in maintaining a fit body and mind. Even if you cannot go to a gym just walk or jog for 45 minutes a day and see the positive effects on your energy level and look.
  1. Eat Small and Regular Meals: Never skip a meal. It’s best to eat light and eat regularly. Stop eating the moment you feel full. For snacking choose healthy options like nuts, fruits, and wholegrains.
  1. Choose Healthy Food: While shopping choose foods that are low in added sugar, trans fat and saturated fat. Look at the labels before you fill your shopping cart. For protein choose poultry, beans, eggs, nuts. Everyday include fresh seasonal fruits and vegetables in your diet. Practice healthy eating.
  1. Include Omega 3 in your Daily Diet: Omega -3 is the most important fatty acid for human health that body cannot make them. You have to get them through foods or supplements. Omega- 3 is known to be very beneficial for both body and brain. It keeps various lifestyle ailments like heart disease, cancer and depression miles away. Symptoms of omega-3 fatty acid deficiency are fatigue, poor memory, dry skin, heart problems, mood swings or depression.
  1. Sleep 7-8 Hours a Day: Turn off the mobile, tab and TV, do not give in to the urge to surf or watch just another show. Sleep for a good 7-8 hours. Most people require 7-8 hours of sleep to stay alert and to function optimally. Poor sleep is one of the main causes of stress, lack of immunity and heart disease.
  1. Think Happy Thoughts and Have Fun: Don’t stress, it does not help. Think happy thoughts, go out, meet friends, create memories and have fun. Laugh out loud, be childlike and see how young and healthy that makes you feel.



Choose your Food Wisely- The Best Omega 3 Rich Foods

Omega-3 fatty acids are the essential and good fatty acids for human body. But while these fatty acids are a must for human health, the body can’t produce them – it needs to be procured through food or food supplements. Omega -3 fatty acids have multi-dimensional health benefits like lowering blood pressure and risk of coronary heart disease, maintaining healthy levels of cholesterol and supporting joint health . Many researches have also linked Omega-3 intake with healthy skin and hair, brain health and lowering depression.

Integrating Omega -3 fatty acid into your daily diet is easy, especially when you know which foods are good sources of omega 3s. There are three different types of Omega-3s namely: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid).

The most common sources of DHA and EPA are various types of seafood like sardines and salmons. ALA, on the other hand, can be easily found in plant based foods especially in certain nuts and seeds.

Let’s now find out what foods are the best sources of Omega-3 and can be easily incorporated in day to day diet.

1. Mackerel
All types of mackerels have high levels if fish fat higher-fat fish, rich in the beneficial polyunsaturated fats commonly known as long-chain omega-3s. This fish food is also very rich in nutrients like B12 and selenium.

2. Salmon
Both wild and farmed salmon have high levels of Omega-3 and can be included in your daily diet chart as a health food. It is also an excellent source of high-quality protein, vitamins and minerals like potassium, selenium and vitamin B12.

3. Cod Liver Oil
Cod liver oil is one of nature’s richest sources of omega-3 fatty acids, especially DHA and EPA. Cod liver oil is made from the livers of fish belonging to the cod family. The oil in these fish gets deposited in the liver and this oil is also a very good source of vitamins A and D.

4. Sardine
Sardines are known as one of the World’s healthiest food and are rich in various nutrients that support a cardiovascular health. They are one of the most concentrated sources of DAH and EPA and also have high levels of vitamin B12.

5. Herring
Herring is a sea fish from the sardine family and is a highly nutritious food. This small fish is a massive source of omega-3s and vitamin D that boast a ton of health benefits. Research has shown that even pickled herring is packed with Omega -3.

6. Oyster
Oyster, a daily diet for coastal people across the world is a very good source of Omega -3 and essential nutrients like vitamins, minerals, protein like vitamin B12, iron, zinc, copper, manganese and selenium.

7. Flaxseeds
These are small brown or yellow seeds and are often powdered, milled or used to make oil. These seeds are the best and the richest source of plant based Omega -3 especially ALA. Flaxseeds are also very high in fiber, vitamin E, magnesium and other nutrients.

8. Walnuts
Walnuts are the tastiest and easy source of plant based Omega -3. Like all plant based omega-3 sources walnuts are also very rich in ALA. Unlike other omega 3 sources walnuts can be just tossed in a bag and eaten on the go.

9. Chia Seeds
Chia means strength as per the ancient Mayan language and is an ancient superfood. It is not only a high source of omega 3 but is also contains various other nutrients like calcium, protein, iron, magnesium and zinc.

10. Hemp Seeds
These are seeds of hemp plants and are incredibly nutritious. They are remarkably rich in two crucial fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

When it comes to enriching your health with Omega -3 the best way to do so is by including plenty of Omega-3 foods and also supplementing if needed. Through a combination of both you can have a perfectly balanced and healthy diet.