Dr Thorburns Health Tip, Types of Fats – Chiropractor Burbank Ca
Greetings to you,
Here is some nutritional information about the types of fats we eat. Omega 3 fats and Omega 6 fats are both considered “essential” as the body cannot make them on its own. Omega-3 fats have been shown to have an anti-inflammatory effect on the body. On the other hand, some omega-6 fatty acids are pro-inflammatory, meaning they can cause inflammation (pain and irritation) in the body.
A small amount of inflammation can help with body repair, but chronic inflammation is associated with many degenerative conditions including cardiovascular disease, diabetes, arthritis and dementia.
The highest levels of omega-3 fatty acids are found in cold water fish such as salmon, herring, sardines and trout, and in fish oil, flaxseed or flaxseed oil.
Omega-6 fatty acids can be found in red meat, pork, and dairy products such as milk, butter and cheese. The main omega-6 fatty acid is arachidonic acid (AA), which is in egg yolks, meats (organs in particular), and in other animal-based foods.
Human beings evolved on a diet which had a one-to-one ratio of omega-3 and omega-6 fats, however the average American consumes 15 times as much omega-6 as omega-3! Here are some tips to balance the ratio and increase your health:
• If you eat beef, choose grass-fed beef (with a 5 to 2
omega-6 – omega-3 ratio) rather than animals that have been fed grain, soy beans or hormones to fatten them up (which have a 15 to 1 ratio).
• Avoid eating corn oil and soybean oil and take cod liver oil or fish oil in the form of a capsule, or eat whole fish.
• Make sure you eat a variety of fish, but limit consumption of farmed salmon. Look for wild salmon (Alaskan), which is usually also available frozen or canned.
• Eat plant foods that contain omega-3s. These include flaxseed and flaxseed oil, walnuts, walnut oil, hemp seed, pumpkin seeds, black currant seed oil, wheat germ, and green leafy vegetables such as spinach, kale, leeks and broccoli.
Until next time…
Yours in health,
Dr. Charlene Thorburn R.N., D.C.
Chiropractor and Nutritional Consultant
Thorburn Chiropractic and Wellness Center
Increasing Health & Vitality for 27 Years
1612 W. Burbank Blvd. Burbank, CA 91506 http://www.ThorburnChiropractic.com
Phone: 818-841-1313 Fax: 818-841-3340
Source: Northwestern Health Sciences University, Bloomington, MN.