Dec 302013
 

A research report titled “The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids” highlights the benefits of increasing our Omega-3 fatty acid consumption. It states a 4 to 1 ratio of Omega-6 to Omega-3 is associated with a 70% decrease in total mortality risks. It further states a 2.5 to 1 ratio reduced colorectal cancer cell proliferation. Unfortunately, the western diet’s ratio is closer to 15 to 1, which means we need more Omega-3 fatty acids in our diet.

What are some of the food sources of Omega-3 fatty acids?

I listed below some of the common foods that have an Omega-6 to Omega-3 ratio of 4 or less, which indicates that they have a healthy amount of Omega-3 fatty acids. They are:

All the foods listed above are part of a Mediterranean type of diet, which research has shown to substantially decrease the risks of heart disease, cancers and dementia.

The western lifestyle is riddled with increased risks of heart disease, cancers and dementia including Alzheimer’s disease. One of the reasons may be our low consumption of Omega-3 fatty acids. We can improve our overall health by consuming more foods high in Omega-3 fatty acids. These include scallops, tuna, crab, shrimp, oyster, herring, spinach, cauliflower, salmon, chia seeds, ground flax seeds, Romaine lettuce, Brussels sprouts, winter squash, kidney beans, broccoli, collard greens, kale, black bean, canola oil, sardines, onion, lentils and walnuts.

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