Should I be eating it? How much should I be eating? I have heard lately that some fish is bad.
Firstly, let's understand the difference between Omega-3 and Omega-6.
They are two types of essential fatty acids, meaning our bodies cannot produce them on their own, therefore we must obtain them through our diet.
Omega-3 sources include:
Salmon
Trout
Flaxseeds or flaxseed oil
Chia seeds
Walnuts
Eggs
Seaweed
Omega 6 sources include:
Vegetable oils
Nuts and seeds
Processed foods
Meat such as chicken, pork and beef
Dairy
Eggs
Grains
Key benefits associated with consuming an appropriate amount balance of omega-3 and omega-6 fatty acids include:
OMEGA-3
Heart Health
Brain Health and Cognitive Function.
Adequate levels are associated with better memory and lower risk of cognitive decline.
Mood Regulation
Joint Health
Eye Health
Pregnancy and infant development
OMEGA-6
Skin health
Hormone Regulation
Immune System support
How much of each do we need?
The recommended ratio of omega-3 to omega-6 can vary, but a common guideline is to aim for a ratio closer to 1:2 (omega-3 to omega-6).
The typical Western diet often has a much higher ratio, sometimes as imbalanced as 1:20, largely due to the consumption of processed foods and the use of vegetable oils rich in omega-6 fatty acids.
FARMED FISH VS WILD CAUGHT FISH
If able, always opt for wild-caught fish. This will usually be displayed on labels if bought at the supermarket.
Farmed fish often receive a controlled diet, commonly composed of grains and vegetable oils. This can affect their omega-3 content compared to wild-caught fish, which have a more diverse and natural diet.
A decrease in nutritional quality can also come from water pollution from fish waste, the use of antibiotics and other chemicals as well as artificial additives to enhance their appearance. It's important to note, however, that this varies from the type of fish and the farmed environment it comes from.
I DONT LIKE FISH - WHAT CAN I DO?
Fortunately, if you don’t eat fish and also can’t see a lot of foods you eat from the list above, you can supplement with fish oil.
Look for a fish oil that has a combination of 2-3g of EPA/DHA.
Making informed choices about fish consumption involves understanding the omega-3 to omega-6 ratio, opting for wild-caught varieties, and considering supplementation if fish isn't a dietary preference.
Overall, a balanced approach to omega-3 and omega-6 intake is fundamental for your health.
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