You've probably heard many times that not all fats are created equal. Things can get complicated quickly, especially when it comes to omega fatty acids. In this article, you'll learn why an excess of omega-6 fatty acids, which are particularly common in seed oils, can be problematic for your health.
What are omega-6 fatty acids?
Omega-6 fatty acids are polyunsaturated fatty acids and are fundamentally important for your body. They play a role in brain function, growth and development. The most common omega-6 fatty acid is linoleic acid, which is abundant in many seed oils such as sunflower, corn, soy and safflower oil.
The Problem of Abundance
In the modern Western diet, you probably consume much more omega-6 fatty acids than necessary. Here lies the problem:
- Imbalanced ratio : Ideally, the ratio of omega-6 to omega-3 in your diet should be about 4:1. In reality, it is often 15:1 or even higher.
- Inflammatory : An excess of omega-6 can promote inflammatory processes in the body. Chronic inflammation is suspected of promoting various diseases.
- Omega-3 displacement : Too much omega-6 can impair the absorption and utilization of omega-3 fatty acids, which have important anti-inflammatory properties.
Why are seed oils problematic?
Seed oils are particularly rich in omega-6 fatty acids. They are also widely used in the food industry because they are inexpensive and have a long shelf life. You can find them not only as cooking oils, but also in many processed foods, snacks and ready meals.
What can you do?
- Reduce consumption of seed oils : Avoid excessive use of sunflower, corn, soy and similar oils.
- Choose alternative sources of fat : Use butter, beef tallow or coconut oil more often for cooking.
- Consume antioxidants : Supplement with vitamin E, coenzyme Q10 (beef heart) or drink orange juice to get naringinin.
- Read labels : Watch for hidden seed oils in processed foods.
- Cook yourself : The more you cook yourself, the more control you have over which oils you use.
Conclusion
An excess of omega-6 fatty acids from seed oils can be detrimental to your health. By being mindful of your fat sources and aiming for a balanced mix, you can help reduce inflammation in your body and improve your overall health.