There’s two types of unsaturated fats – Monounsaturated (olive oil, avocados & nuts) and Polyunsaturated (Omega 3 and Omega 6 – both of which are essential & must be obtained from diet).
Omega 6 can cause oxidative stress & inflammation whereas Omega 3 has anti-inflammatory effects so by balancing the ratio of each we can counteract inflammation and utilise both fats efficiently.
In cultures where fish is a prominent part of their diet and vegetable oils are consumed less, people have a good ratio of the two – which reduces risk of high blood pressure, diabetes and cardiovascular disease.
I did a report on this at uni and found that humans evolved on a ratio 1:1, yet the Western diet is now 20-30:1 on average (this has been in line with the boom in industrial veg oil production in the 1960s and government guidelines which promoted fat as the enemy!).
Basically this means we are consuming way too much omega 6 and potentially missing out on all the benefits of omega 3 such as:
– improved blood lipid profile & Biomarkers inc. triglycerides reduced inflammation
– risk of heart disease & diabetes
– improved brain function
– improved cognitive health
– lowered anxiety & depression
– reduced symptoms of PMS
Fish oils may also improve leptin sensitivity which is especially useful for females during the luteal phase of the menstrual cycle (day14-28) where oestrogen levels drop (oestrogen works with leptin to regulate appetite & cravings).
In my report I recommended that public health guidelines encourage people to consume less Omega 6 by swapping vegetable oil for a monounsaturated alternative such as olive oil and to increase Omega 3 intake, in order to balance out the ratio.
Sourcing Omega 3 from actual foods such as salmon, mackerel, herring, tuna, sardines, walnuts, soybeans, spinach, hemp is the best option but if you struggle with this then a fish oil supplement with do the job (one which contains a decent amount of EPA/DHA)
Fish oil is made up of two types of Omega-3 fatty acids: EPA and DHA. These contribute to the maintenance of normal heart, vision and brain function. The body does not produce Omega-3 therefore it must be obtained from eating foods such as oily fish, or by taking supplements.
In terms of performance, fish oil isn’t a stimulant but it helps cognitive function as it increases brain activity. In addition, supplementing with Vitamin E together with Omega-3 may help to control inflammation and work in combination to improve skin health.
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