Скачать или смотреть Imbalance in _____-6 and -3 Will Cause In-Flammarion!

Omega-6 and Omega-3 fatty acids are both essential for human health, but maintaining the right balance between them is critical. Omega-6 fats, found in vegetable oils and processed foods, can promote inflammation when consumed in excess. Omega-3s, found in fatty fish, flaxseeds, and walnuts, help reduce inflammation and protect cardiovascular and cognitive health.

Research shows that the optimal dietary ratio of Omega-6 to Omega-3 should be around 4:1 or lower, but the typical Western diet is closer to 15:1 or even 20:1. This imbalance can lead to the overproduction of pro-inflammatory compounds, increasing the risk of chronic diseases such as heart disease, arthritis, obesity, and neurodegenerative disorders.

To restore balance, experts recommend reducing processed vegetable oils and increasing intake of Omega-3-rich foods like salmon, chia seeds, and sardines. Supplements like fish oil or algal oil can also help if dietary intake is insufficient. The takeaway: achieving the right Omega-6 to Omega-3 ratio is key to reducing chronic inflammation and supporting long-term health.

References

Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365–379. https://doi.org/10.1016/S0753-3322(02...
Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, 1851(4), 469–484. https://doi.org/10.1016/j.bbalip.2014...
Patterson, E., Wall, R., Fitzgerald, G. F., Ross, R. P., & Stanton, C. (2012). Health implications of high dietary omega-6 polyunsaturated Fatty acids. Journal of Nutrition and Metabolism, 2012, 539426. https://doi.org/10.1155/2012/539426

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