Omega-3-rich foods are anti-inflammatory, while omega-6 fats tend to promote inflammation. Both play important roles in the body. However, a diet high in omega-6 oils can contribute to chronic inflammation, impairing the body’s ability to heal effectively. This persistent inflammation may lead to more serious conditions such as thrombus (blood clots), atheroma (fatty deposits in arteries), and abnormal cell proliferation (linked to cancer).
In contrast, consuming adequate amounts of omega-3 helps reduce inflammation and its associated symptoms, such as allergies and autoimmune reactions. It also supports healthy blood vessel function by promoting vasodilation and reducing the risk of dangerous blood clots (anti-aggregatory effect). As a result, omega-3s play a protective role against cardiovascular disease and even some forms of cancer.
Watch the video to see which foods are high in Omega-3 or Omega-6.
References
DiNicolantonio, J. J., & O’Keefe, J. (2021). The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies. Missouri medicine, 118(5), 453–459. https://pubmed.ncbi.nlm.nih.gov/34658440/#:~:text=Abstract,%2C%20allergies%2C%20and%20autoimmune%20reactions
Mariamenatu, A. H., & Abdu, E. M. (2021). Overconsumption of Omega-6 Polyunsaturated Fatty Acids (PUFAs) versus Deficiency of Omega-3 PUFAs in Modern-Day Diets: The Disturbing Factor for Their “Balanced Antagonistic Metabolic Functions” in the Human Body. Journal of lipids, 2021, 8848161. https://doi.org/10.1155/2021/8848161
