How to Get More Omega 3 Fats and Fewer Omega 6 Fats

Animal and vegetable sources of omega-3 acids as salmon, avocado, linseed, eggs, butter, walnuts, almonds, pumpkin seeds, parsley leaves and rapeseed oil

Consuming optimum quantities of omega 3 fat relative to omega 6 fat is vitally essential for mind well being. And as a result of mind well being is EVERYTHING – I urge you to reap the benefits of the recommendation that follows to hold these two fat in a wholesome stability. Tragically, the typical American consumes about 20 instances extra omega 6 fat than omega 3 fat. The supreme ratio is felt to be nearer to 2:1 (twice as a lot omega 6 relative to omega 3).

Consume More Omega 3 Fats

  • Strive to eat oily fish at the very least 3 times every week. (Salmon, particularly wild salmon is greatest.) There is not any simpler means to attain optimum intakes of omega 3 fat than consuming oily fish!
  • Enjoy the opposite omega -3 wealthy meals frequently – darkish leafy greens, walnuts, canola oil, flax, chia, and hemp seeds, and omega-3 eggs.
  • Consider high-quality fish oil dietary supplements as a security internet. I favor the Nordic Naturals model. (But know that consuming the oily fish is even higher.)

Consume Less Omega 6 Fats

  • Restrict your consumption of processed meals that comprise soybean oil and corn oil. Both are full of omega 6 fat. Beware – they’re in every single place!
  • Do not purchase corn oil or soybean oil. Use olive oil or canola oil as a substitute.
  • Avoid salad dressings and mayonnaise which can be made with corn oil and soybean oil. Make your personal salad dressings with olive oil and solely purchase canola oil-based mayonnaise.
  • Minimize your consumption of purple meats and search for grass-fed beef and pork. Conventionally raised cows and pigs are fed unnatural diets of corn and soy.


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