Omega-3 is one of the most important fatty acids that your body needs. It helps your body to function optimally and your fat burning and has numerous other health benefits.
Unfortunately almost everyone gets enough omega-3 in our Western society. And this has profound implications for our health.
Even if we eat more foods with omega-3, such as fresh fish, we usually still a big deficit.
In this article I’ll tell you all about the dangerous lack of omega-3 and how to easily solve.
What is Omega-3?
Omega-3 is an umbrella term for a number of fatty acids which play a very important role in our body. Especially in our cells.
That is very important, because our body consists of cells. Think of brain cells, muscle cells, skin and eye cells. There are 200 different types of cells and almost all need omega-3.
Omega-3 ensures that our cells remain supple and able to communicate with each other. This may sound like something very small but it has a huge impact on our health.
Omega-3 indeed belongs to the category of ‘essential fatty acids’. This means that our body needs them but can not produce itself.
It is therefore extremely important that we get omega-3 in our diet. If it does not create a dangerous shortage.
Unfortunately we have almost all too little omega-3.
But the shortage of omega-3 that we ingest through our food is not the whole story. Indeed, there is another factor that additional wrecks the food.
To understand how this works, I first introduce a second group of fatty acids, namely omega-6.
What Is Omega 6?
Omega-6 is an umbrella term for a number of fatty acids also play an important role in our body.
At the molecular level seems omega-6 to omega-3 very much, they even have similar functions in your body.
They look so much alike that your body can not handle too much of both fatty acids. If omega-6 and omega-3 both of which are sufficiently present, the body will give even a slight preference to the processing of omega-6.
The reason for our omega-3 deficiency
Your body gives the slight predominance of omega-6 fatty acids because they are not so much occurring in our natural diet (one hundred thousand years ago).
But this has become a problem because we are very different to eat and our current diet just contains lots of omega-6.
And if your body receives too much omega-6 uses the small amount of omega-3 that enters not optimal.
The problem is not only that we lack omega-3 ingestion, but also an overabundance of omega-6.
Too much omega-6
The main reason for our lack of omega-3 is the overdose of omega-6.
One of the reasons that we have more omega-6 are going to eat because of the increase of vegetable oils in our diet.
These plant oils are packed with omega-6. Almost everyone has a bottle of sunflower oil at home, right?
This increase began when the food industry was easily large quantities of vegetable oil produced around 100 years ago.
Vegetable oil sounds very healthy and in some cases this is true. But because we are very much to eat, and because it is in all sorts of foods, we now have far more omega-6 than before.
The amount of omega-6 in our body is the last 50 years even increased by 200% !
This overdose of omega-6 is a great danger for the absorption of omega-3. Our body can absorb much less omega-3, which is bad for our health.
Fortunately, this is fairly easy to correct, as the ratio between omega-3 and omega-6 balance.
The ideal ratio of omega-3 and omega 6
We now know that we are the last 100 years are different to eat, and therefore the ratio of omega-3 and -6 completely out of balance.
To find out what the ideal ratio between omega-3 and omega-6, I’ve looked at several studies. I like to stick to the relationship shown by anthropological research, ie 1: 1 .
So we have about as much omega-3 as omega-6 ingest. Only then can take full advantage of our body all the particular health benefits.
But that rate is now somewhere between 1:10 and 1:20.  We get 10 to 20 times more omega-6 than omega-3. And that is worrying for our health .
Health hazards of the imbalance
This imbalance is not healthy for our bodies.
People are already thousands of years used to omega-3 and omega-6 in the 1: 1 ratio to get inside. Our body has it all set up.
Having omega-3 and omega-6 ingest through our food, they are processed by the same enzymes and then stored in our cells where they make and keep us healthy.
Unfortunately gives our body as stated in such processing prefer omega-6. Which is first to act. Thereafter, omega-3 will not be processed and recorded.
As long as we as much omega-3 as omega-6 ingestion is not a problem. But that does not happen! We get so much omega-6 in our cells are crammed with them. Omega-3 hardly gets space.
Moreover, our body converts excess omega-6, which no longer fits the cells to arachidonic acid. This fatty acid promotes inflammation  and that is bad for our health.
Let me summarize it here.
Our body only benefit from all the health benefits of omega-3 and omega-6 as we are both in a 1: 1 ratio ingest.
Unfortunately, it does not currently. We get an overdose of omega-6. Therefore we are all fantastic health benefits wrong and we have an increased risk of infections.
bring omega-3 and omega-6 balance
Now let’s restore that balance.
A deficiency of omega-3 is the same as an excess of omega-6 and vice versa. If the ratio is only 1: 1. So we need to reduce or increase the other one.
Because our omega so greatly out of balance, we are wise to take the following three steps.
1) Eat fewer foods containing omega-6
2) Eat more foods containing omega-3
3) Add omega-3 capsules to your diet
Step 1: Eat less foods with omega-6
I advise you to limit the use of vegetable oil to a minimum and to remove the following variants from your kitchen because they are full of omega-6:
- sunflower oil
- Soya oil
- corn oil
- Cottonseed oil
Alternatively, I recommend to use coconut oil or extra virgin olive oil. Which contain little omega-6 and are very healthy.
There are many foods that contain vegetable oils above.
Even the so-called healthy foods are often loaded with the wrong vegetable oils. Please read food labels so you know what you eat.
Step 2: Eat more foods with omega-3
Omega-3 fatty acids are found in vegetable oils made from seeds or nuts, such as walnuts and flaxseed oil. Who sent a piece than the oils that I mention above.
It also contains small amounts of omega-3 in meat and green leafy vegetables such as lettuce.
But the biggest supplier of omega-3 fatty acids is oily fish. Oily fish such as salmon, sardines, herring and mackerel are full of them. Hence, many people with omega-3 fish oil to think.
Step 3: Add Omega-3 capsules to your diet
Even when we eat fish twice a week and plenty of green leafy vegetables food we get almost all unfortunately far too little omega-3 in our food.
Twice a week oily fish is a good start, but for most of us is not enough.
To make sure you get enough omega-3 receives I recommend taking a daily omega-3 capsules.
When I did research for my article about omega-3 , I went looking for the best omega-3 capsules on the market. During this search I discovered the Marine Stewardship Council (MSC) label.
Fish oil supplements with this label, I’m sure they are made without adverse effects for oceans, environment and local people.