Welcome back! Hopefully, you have read the intro to our teaching on FATS and are up to speed on what fats do for our body and why we need them. (and don’t forget to join the Little Choices Matter Facebook Group to join in the discussion!)
Now it is time to investigate where we can find some of the essential fats (Our Omega-3s and Omega-6s).
Omega-3s are found in fatty fish (like salmon, tuna, mackerel, and sardines), egg yolks, hemp seeds, flax seeds, chia seeds, walnuts, pumpkin seeds, spirulina, and good quality supplements.
Omega-6s can be found in egg yolks, poultry, wheat germ, nuts, and seeds.
The ideal ratio of Omega-3 and Omega-6 fats is 2:1, meaning 2 – Omega-3s to 1 – Omega-6.
If that sounds easy, we need to realize that the modern American eat about 1:20 or 1:50 with way too many Omega-6 and nowhere near enough Omega-3s.
An excess of Omega-6 Essential Fatty Acids (EFAs) can be blamed for blood clots, inflammation, high blood pressure, irritation of the digestive tract, cancer, depressed immune function, sterility, and weight gain.
The overage of Omega-6s in our diets can be blamed on the processed vegetable oils in our processed foods, fast foods, and restaurant foods.
That being said, we would die without a proper amount of Omega-6s. They are essential for blood-clotting for wounds, for example.
So what is “enough” Omega-3? The recommended daily intake is 3,000 mg per day. You can get them from eating the sources listed above, or by supplementing with a superior quality Omega-3 supplement.
We have to also consider that even if we get enough Omega-3s though food sources and supplements, consuming sugar, trans fats, and even alcohol can interfere with our body’s ability to use them.
This is why we are here to learn how to remove processed foods from our diets and replace them with whole plant foods and healthy meats. The proper ratio of essential fatty acids is already naturally occurring within them.