What Effects Do Omega-6 Fatty Acids Have on Chronic Inflammation
The purpose of this article is to provide some insight into the link between chronic inflammation and omega-6 fatty acids. In my role as a nutritionist and dietitian, I'll provide an overview of how this relationship works, what you can do to start managing your intake of omega-6 fats, foods that may influence chronic inflammation and tips on maintaining a healthy diet. Let's get started.
It is important to understand how omega-6 fats affect chronic inflammation
Understanding the role omega-6 fatty acids play in chronic inflammation is important. The polyunsaturated fats omega-6 are essential to human health. They support brain and bone function, regulate metabolism and promote skin and hair health. Consuming excessive omega-6 fats may cause an imbalance within the body, which can contribute to chronic inflammation. Chronic inflammation is a major contributor to many diseases, including heart disease, cancer, and diabetes.
The Journal of Nutrition and Metabolism published a study that showed that the Western diet of today is marked by an excess of omega-6 fats and a lack of omega-3 fatty acids, creating dietary imbalances that promote inflammation.
Starting Out: Important Points About Chronic Inflammation and Omega-6 Fats
Be aware that omega-6 fats do not have the same properties. Others, like linoleic and gamma linolenic acids (GLA), are anti-inflammatory. Arachidonic Acid (AA), on the other hand can cause inflammation. In order to achieve a healthy balance, it is important that you consume these fats in a balanced manner. The American Heart Association recommends a 4:1 ratio between omega-3 and omega-6 fats.
Omega-6 fats and Chronic Inflammation: Examples
- Soybean Oil: It is high in Omega-6 fats, and is used in a lot of processed food. Its consumption has been linked to an increase in inflammation.
- It's similar to soybean oil in that it is high in Omega-6 fats. Consuming too much of this oil can cause inflammation.
- Walnuts contain omega-3 fats that are anti-inflammatory, as well as high levels of omega-6.
- Flaxseed is rich in omega-6 fats, but it also contains anti-inflammatory omega-3 fatty acids.
- Consuming large quantities of poultry and chicken can cause inflammation.
- Omega-6 fatty acids are found in eggs, especially the yolks.
- Sunflower seeds contain significant amounts of omega-6 fatty acids.
- Consume peanut butter in moderation. It is high in Omega-6 fats.
- Almonds contain a lot of Omega-6 fats, but they also have many other nutrients.
- Avocado oil is rich in monounsaturated fatty acids, as well as omega-6 fatty acids.
More Tips and Suggestions
Consider including omega-3-rich foods such as chia seed, walnuts and fatty fish in your daily diet. Meditation, yoga, regular exercise and adequate sleep can all help to reduce chronic inflammation. Avoid smoking and alcohol as they can worsen inflammation.
Conclusion
Omega-6 fatty acids are essential for our health but their excessive consumption can lead to chronic inflammation. Understanding the source of omega-6 fats can help us improve our diet, and reduce inflammation related diseases. The goal of achieving a healthy balance is to not eliminate all omega-6 fatty acids.
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