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Paleo Primal Fatty Acids Omega 3 Omega 6 Ratio fish-min

Omega 3 and Omega 6 – How’s Your Ratio?

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Omega 3 and 6 (Sometimes referred to as N3 and N6) are spoken about a lot with reference to the Paleo diet – but just what are they – and how can you make sure you are getting the right ratio?

Omega 3 is a fatty acid which is essential in order to maintain a healthy lifestyle and reduce the risk of suffering from any chronic illnesses, such as cardiovascular and mental disease. There has been overwhelming research which has concluded that Omega 3 can help to reduce blood pressure, inflammation and can be beneficial in preventing mental illnesses such as depression. Omega 3 may not only prevent these illnesses but can also help to reduce the chances of these developing and becoming more serious.

Whilst Omega 6 has health benefits too, this fatty acid is required in far lower quantities, or it becomes detrimental.

The introduction of these fatty acids can be beneficial for people who suffer from illnesses such as arthritis as they are thought to act as an anti-inflammatory. These two fatty acids should be combined at the right ratio within the diet in order to improve health and well-being.

As the Paleo diet encourages the consumption of plenty of fish and seafood, it can really help those who follow the diet to eat a high amount of Omega 3. It is highly important within the diet to get the ratio of Omega 3 and Omega 6 right, as a good balance is an essential way to ensure these are providing the best possible benefits. It appears that by getting the ratios wrong and eating too much of the Omega 6 and too little Omega 3 can actually result in a negative effect on health.

Paleo Primal Fatty Acids Omega 3 Omega 6 Ratio fish-min

The ratio should be around 2:1 for Omega 3: Omega 6 but many people consume far too much of Omega 6, which can be detrimental to the body. Omega 6 is found in abundance with sugar and processed foods, but is also found in nuts and butters but in much lower quantities. Clearly when following a SAD diet, laden with these processed foods, it is very easy for the N3:N6 ratio to skew heavily in favour of Omega 6. Not good. Whilst a Paleo diet is naturally going to promote a healthier ratio of these fatty acids, it is no “guaranteed”, so it is important to monitor the fats you are eating to ensure the ratio remains healthy.

There are ways to improve the ratio of both of these fatty acids, by eating foods which have a good balance between the two. Free range eggs and grass-fed meat offer a balance between both, which means they are very beneficial in improving overall health. Mono-unsaturated and saturated fats such as olive oil and coconut oil which are keenly consumed within the Paleo diet also provide a good source for both of these fatty acids and will help to keep the ratio at the proper level. You can also buy free range (often organic) eggs, which are high in Omega 3 (as the hens are fed a diet rich in these fatty acids)

We have been encouraged for some time to increase our consumption of fresh fish and seafood as they offer a wealth of benefits to the body and the main reason for this is the fact that these are rich in Omega-3. As a powerful antioxidant, Omega-3 is essential to have as part of a healthy lifestyle.

Do you monitor your Omega 3/ Omega 6 ratio? What do you do to ensure the ratios remain at a good level?

Linolenic Acid Linoleic CLA Fatty Acid Paleo Diet Hair-min

The Paleo Diet and Linoleic Acid

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Throughout our lives we are led to believe that fats are bad for us – and fats are the reason we pile on weight, but as those of us following the Paleo diet know, this is actually not the case at all How much do you know about Linoleic acid?

Amongst the essential fats which are necessary for a healthy lifestyle are Linoleic and Linolenic acid, which are Omega 6 fatty acids. Linoleic acid is found throughout our whole bodies, which is why it is an essential fatty acid. A lack of Linoleic acid in the body can lead to a number of health issues, such as the hair follicles becoming weak and following out or becoming really dry. Not a problem most of us want to deal with, particularly women!

The key to a healthy lifestyle is to get the ratio of essential fatty acids right, which is why the Paleo diet is the best one to follow to ensure you maximise the health benefits of your diet. If you don’t follow the Paleo diet, you are likely to have far too much Omega 6 in your body and far too little Omega 3. A diet which is too high in Omega 6 is as unhealthy as having too little as it can lead to weight gain, obesity and numerous other health issues.

The key to a healthy lifestyle is to follow the Paleo diet, as this will ensure you are consuming the right balance of good fatty acids, which as a result will enable you to live a long and healthy lifestyle. The best way to ensure the right level of fatty acids in the body is to consume  a variety of foods which are part of the Paleo diet. Fish and nut oils for instance are a good source of Omega 3 and offer a number of other health benefits. If you decide to eat butter on the Paleo diet (i.e. take more of a Primal – or Lacto-Paleo stance), it is best to choose organic butter from grass fed animals as this contains Conjugated Linoleic Acid (CLA), which is thought to have properties which fight cancer and other serious illnesses.

Linolenic Acid Linoleic CLA Fatty Acid Paleo Diet Hair-min

A staple food which should be part of your daily Paleo diet are egg yolks as these are full of nutrients and have the perfect balance between Omega 3 and Omega 6. The white of eggs can also be beneficial to the health but egg yolks are the main source of the right essential fatty acids and nutrients. Eggs can be eaten in all kinds of varieties, including omelette and are a really easy meal for both breakfast and dinner. They are also a good source of protein so you can’t go wrong with having these as part of your diet.

The right combination of Omega 3 and Omega 6 fatty acids will not only enable the body to function properly and fight off common illnesses, it is also a great way to lose weight. As the Paleo diet involves eating the right combination of all of the key vitamins, nutrients and fatty acids, it is the perfect way to feel healthier, lose weight and tone up. If you combine the Paleo diet with a good exercise routine, you will be sure to reap the benefits of your hard work in no time at all.

It can take a while to work out the exact benefits of the range of foods available to us, which is why the Paleo diet is the best one to follow.  The hard work is done for you so all you have to do is follow it to the letter and ensure you are sticking to the recommended intake of each of the different nutrients and vitamins. The only way to ensure we stay healthy and fight off illnesses to the best of our ability is to have a better awareness of why we eat certain foods. The Paleo diet is carefully constructed for this reason and as such, is the best way to enjoy a healthy diet and lifestyle.

Do you get the right amount of Linoleic Acid in your diet?