"Oh, don't eat oily food, it will increase cholesterol!" "Eating oily food is not good for the body!"... We hear these kinds of things all the time, don't we? In fact, many of us are afraid of the word 'oil'. The reason for this is that scientists have found that fat can cause a number of diseases, such as heart disease, obesity, and some types of cancer. That is why stores are now full of all kinds of foods labeled "fat-free". But is it really about giving up oil completely? No. The real story is about staying away from bad oils and eating good oils, in the right amounts, and in a balanced diet.
This is not a question of good or bad, it's a question of balance!
Simply put, we need to talk specifically about two types of fatty acids that are essential for our bodies: Omega-3 fatty acids and Omega-6 fatty acids .
Imagine these two are like children in a class. Omega-3 is a good child who works hard and helps the class. Omega-6 is a little naughty. Even though he is naughty, the class still needs that child. But the problem is that the class is filled with naughty children rather than good children. Then the balance in the class is lost and problems arise. That's how it is.
Scientists have found that a diet rich in omega-3s can prevent conditions like heart disease, diabetes, and obesity , and reduce pain like arthritis .
On the other hand, heart disease is more common among people who eat a diet low in omega-3 but high in omega-6 (which is the diet pattern in many Western countries).
"This doesn't mean that omega-6 is bad for us. The problem is that the ratio of the two amounts we are consuming is completely out of whack."
How does our situation compare to other countries in the world?
Let's take a look around the world. The average ratio of omega-6 to omega-3 in Japanese, European, and Mediterranean diets is about 2:1 . That means for every two servings of omega-6, you're eating one serving of omega-3. This is a very healthy ratio.
But in a country like America, this ratio is as high as 20:1 ! That means twenty parts omega-6 for every one part omega-3! This is a very unhealthy situation. This is why non-communicable diseases like heart disease, obesity, and diabetes are so prevalent in those countries.
According to experts, this ratio exceeding 4:1 is harmful to health.
Now let's think about us. When we take our traditional diet, we get a lot of Omega-3 from things like fish, green leafy vegetables eaten with rice, and sambol. But today, our diet is gradually becoming more Western. 'Processed foods', fast food, and foods fried in low-quality vegetable oils have become a part of our lives. These foods are high in Omega-6. Therefore, we are also unknowingly suffering from this dangerous imbalance.
Okay, so how do you make this ratio?
This is not as difficult as you might think. It's a very simple thing to do. Eat less omega-6 rich foods and more omega-3 rich foods. Let's see this clearly in a table.
| Things to eat more of (rich in omega-3) | Things to reduce or stop (rich in omega-6) |
|---|---|
| Oily fish: Salmon, mackerel, herring, sardines, as well as fish species like sardines and herring in our country. | Foods deep-fried in vegetable oils such as corn oil, sunflower oil, and soybean oil. |
| Dark green leafy vegetables: Any type of leafy vegetable like spinach, gotukola, bok choy, bok choy (especially as mallum, sambola) | Processed foods: sausages, meatballs, packaged noodles, biscuits, cakes. |
| Some nuts: flax seeds, chia seeds, walnuts. | Some types of margarine and salad dressings available in the market. |
| For cooking: Use canola oil or olive oil. | Over-reliance on meat (especially red meat) and grains (these are necessary, but in moderation). |
Can't this be done with supplements?
"If you don't like eating fish, isn't it okay to take fish oil supplements?" you might be wondering. Yes, that's one option. Recent studies have shown that fish oil supplements can be safely taken in doses of up to 8 grams per day.
But, there is something important that we all need to remember here.
It is always best and safest to get these nutrients from natural foods rather than supplements.
For example, 4 ounces of salmon (about the size of a medium-sized piece of fish) contains between 2.3 and 3.6 grams of omega-3s. Doctors say that getting about 2 grams of omega-3s per day can provide the above-mentioned protective benefits. Therefore, you should try to get these things from natural foods whenever possible. If for some reason you can't do that, you can consult your doctor (doctor) and turn to a suitable supplement.
Other special benefits of Omega-3
Omega-3 fatty acids are essential for our central nervous system.
In one study, it was found that the nervous system of children born to mothers who ate a diet rich in omega-3 during pregnancy developed better. This shows how important omega-3 is for the healthy development of the brain and nervous system of the unborn child. That is why doctors recommend that pregnant women, in particular, eat at least three servings of oily fish per week . If you are pregnant, be sure to talk to your doctor about this.
Additionally, research is currently underway to determine whether omega-3s can prevent age-related memory loss and neurological diseases such as Alzheimer's disease .
Take-Home Message
- Don't be afraid of everything that says 'oil'. What's important is to maintain a balance between the two types of fats: omega-3 and omega-6.
- Add more omega-3 rich foods (oily fish, green leafy vegetables, flax seeds) to your diet.
- Reduce omega-6 rich foods (processed foods, foods fried in cheap oils) as much as possible.
- Natural foods are always the best option over nutritional supplements.
- If you are a pregnant mother , be sure to talk to your doctor about taking omega-3 for your and your baby's health.
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