- While both omega 3 and omega 6 are what is referred to as essential fatty acids, omega 3 has many more health benefits than omega 6.
- Omega 3, which is found in whole milk, seafood, chicken, nuts, seeds, and vegetables, is needed in much higher amounts than omega 6.
- Failing to take in enough omega 3 and omega 6 can cause long-term health issues.
While both omega 3 and omega 6 are what is referred to as essential fatty acids, omega 3 has many more health benefits than omega 6.
Dr. Weil explains that omega-6 fatty acids are present in nearly every part of the American diet, while omega 3 is nearly nonexistent.
Although omega 6 is a necessary part of every person’s diet, the simple fact is that you probably don’t consume the necessary amount of omega 3.
Omega 3 comes mainly from flax seeds and fish, according to Dr. Frank Sacks of the Harvard School of Public Health. Eating foods like salmon, cashews, and avocados will help you to increase your omega-3 intake greatly.
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How Much Omega 6 Should You Eat?
Because it is very likely that you already get more than enough omega 6 through fast foods, corn oil, and other low-quality oils, you probably don’t need to take an omega-6 supplement. Medical professionals at WebMD state that healthy adults only need about a single gram of omega 6 daily in order to maintain health.
While omega-6 supplements are available, you should first carefully examine your diet to see if they are really necessary. Consuming too much omega 6 can cause you to become more prone to swelling, and possibly cause you to bleed more even from minor cuts.
High omega-6 consumption also leads to excessive weight gain as the foods richest in omega 6 also come with a high amount of calories.
How Much Omega 3 Should You Consume?
Omega 3, which is found in whole milk, seafood, chicken, nuts, seeds, and vegetables, is needed in much higher amounts than omega 6.
You can get all of the omega 3 that you need with supplements, but it is still suggested that you try to eat omega-3 rich foods instead. The best way to get omega 3 is via fish oil or any other oil that is rich in this essential fatty acid.
Not only will you be able to get the daily recommended dose, but you will be consuming some of the richest oils filled with antioxidants.
Are There Any Other Essential Fatty Acids You Should Add to Your Diet?
When doctors say that everyone needs at least a little fat in their diets, they are usually referring to unsaturated oils and essential fatty oils. Hydrogenated oils filled with saturated fats cause arteries to become clogged and internal organs to work overtime.
The only other essential fatty acid that you will need in your diet is omega 9. One of the best sources for omega 9 is olive oil, but you will need to consume extra virgin olive oil in order to get the most benefits.
Countries that consume the most olive oil have been shown to have some of the highest life expectancy rates.
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Sign UpWhat Happens If You Don’t Get Enough Omega 3 or Omega 6?
The heart and cardiovascular system need both omega 6 and omega 3 to work properly. Although too much of any fat can cause major health complications, consuming too little can cause the rest of your body to slowly deteriorate.
Omega-6 deficiency is not terribly common in the United States. The symptoms of an omega-3 deficiency can include skin issues, exhaustion, and mental imbalance, according to the University of Maryland Medical Center.
Failing to take in enough omega 3 and omega 6 can cause long-term health issues. While your body will not completely shut down due to omega-6 and omega-3 deficiencies, it will become increasingly difficult for you to function.
Anorexics, bulimics, and anyone that is starving to death will usually become deficient in omega 6 and omega 3 since not enough food is being eaten. Some people that eat extremely low-fat diets can also become deficient in these fatty acids if they are not taking supplements daily.
To get the most out of your supplementation routine, pair it with daily exercise. Go PRO today for access to workout plans, certified personal trainers, and more.