7 Foods that help fight inflammation- Part 2

Adding Omega 3 Rich Fatty Acids

Fatty fish like salmon, mackerel, and sardines areI rich in omega-three fatty acids, which have been shown to reduce inflammation. Other foods high in omega-three fatty acids include flax, hemp, chia seeds, walnuts, pumpkin seeds, macadamia nuts, and marine phytoplanktons or algaes. The typical American diet tends to be much higher in Omega 6's, which are also a healthy fatty acid. The Omega 6’s can be found in nuts, seeds, and the oils of nuts and seeds — so sunflower, safflower, canola oils. The problem with this is that the ratio of Omega fatty acids we are consuming tend to be out of balance, which can cause more harm than good. The ideal ratio for health and longevity is about 1:1 or even 1:2.5.

Here are some ratios as they more commonly appear in different cultures:

The Inuit have 1:2.5.

The Japanese have 3:1 so you can see how that’s tipping in the opposite direction — more 6 than 3. That’s a traditional Japanese diet. I imagine that their diet is shifting quite a bit and

it’s higher than 3:1 as they veer from their traditional diets.

A traditional European diet is 6:1.

The contemporary standard American diet is anywhere from 12:1 to 40:1.

The way the numbers are typically listed is first Omega-6 and then Omega-3. Very simply, omega-6 fatty acids eicosanoids are pro-inflammatory and Omega-3 fatty acids eicosanoids are anti-inflammatory. When the 6’s far outweigh the 3’s, we cannot control or regulate our inflammatory response.

That ratio is important because of inflammation. It’s all about inflammation. If you are tuned into health, you’re probably aware that many health issues are being linked to internal inflammation— inflammation that we can’t really see. So let’s take a look at that because there are several kinds of inflammation. In most situations, it’s not a matter of measuring, but more a matter of tuning into your dietary intake and what might be missing. A deficiency in Omega-3 fatty acids can include weakness, motoring coordination, vision impairment, difficulties learning, behavioral changes, mental deterioration, immune dysfunction, high blood pressure, high triglycerides which contribute to the risk of heart disease, and tissue inflammation. These essential fats aid in producing compounds that resolve inflammation, enabling your body to recover from it effectively.

Where did the omega-3s in our diet go? I need to first establish that grains are higher in Omega-6 fatty acid. Greens are higher in Omega-3 fatty acid. With that in mind, consider what our commercial animals eat. Grains. Primarily, genetically modified corn. And consider what they used to eat. Greens. This is unfortunate for them, primarily because their poor digestive system can’t properly process those grains that they’re fed, and for us for reasons that impact our health. As a result of this diet higher in grains, goats, cows, chickens, and their byproducts milk, eggs, and cheese indirectly contain a much higher Omega-6 to Omega-3 ratio than they did historically. We are then, by association, consuming more grains and more particularly the oil of the grains — those omega 6s — through our animal intake than we are greens and the oils of greens. Your takeaway? Consider how important it is to eat organic meats that are grass fed and pastured and wild fish. I’m a big proponent, if you are eating animal foods, of eating wild animals because they are eating the foods natural to them and those foods are higher in the these Omega-3 fatty acids. And then take into consideration technologies for seed preparation, oil extraction, refining, bleaching, and deodorization were developed. Nut and seed oils were then used in excess and we started to consume vegetable oils from corn, peanut, soy, sunflower, and more — both at home and in our baked goods. These oils hadn’t previously been so readily available OR available at all. For a while there — in our fat eating history, we even consumed fake butters from these new-fangled sources. In addition, seed varieties of soy and rapeseed for canola are chosen for their lower Omega-3 content to extend their shelf life and make them easier to heat at high temperatures as well as to hydrogenate.

Your Action Step: Consider eliminating seed oils from your diet. What I mean is that you remove (or consider removing) the pressed oils from those seeds because those are high in Omega-6 fatty acids. They are low in Omega-3’s and our over consumption of those high Omega-6 oils — they’re in everything because of their shelf life — is what contributed to the alteration of that 3/6 ratio we’ve been discussing.

Consuming foods rich in Omega-3's a couple of times a week can be a delicious way to support joint and heart health. Salmon, in particular, is celebrated for its heart-healthy fats and versatility in meal preparation, proving delightful both in a hearty soup or a vibrant salad.

It's no wonder that fatty fish are staples in various healthy dietary patterns around the world. From Mediterranean diets to Nordic cuisine, their wide acceptance underscores their efficacy in promoting good health. In addition to traditional dishes, try exploring newer recipes like salmon ceviche or fish tacos to bring excitement to your culinary endeavors. Simultaneously, you'll be engaging in nutritional empowerment, reinforcing both health and happiness.

Tune in for the next post on the 10 ways to incorporate Omega 3's in your diet.