WHAT FOODS ARE THE BEST SOURCE OF OMEGA-3 & 6?

WHAT FOODS ARE THE BEST SOURCE OF OMEGA-3 & 6?

Omega-3 is the ‘hard to get’ essential fatty acid. Flax oil, nuts, seeds and fish are the best source of omega-3. Meat supplies only a trace of omega-3. Foods such as margarine and most cooking oils are a rich source of omega-6. The ideal intake of the essential fatty acids is three omega-6 to one omega-3. The ‘average diet’ ratio is 20 omega-6 to one omega-3. Due to this common imbalance, it is recommended to increase the intake of omega-3 foods.

WHAT ARE THE MAIN FUNCTIONS OF OMEGA-6?

The main function of omega-6 is the transportation of nutrients, oxygen and energy throughout the body. Omega-6 is also required for blood clotting, regulating body healing and the manufacture of hormones. Omega-6 is polyunsaturated: it has three double bonds within the chain of carbon atoms, the first bond located at the number 6 carbon atom, hence the name omega-6. (Refer the polyunsaturated carbon chain diagram) Omega-3 has two double bonds, the first carbon bond positioned at number 3 carbon atom Both omega-3 and omega-6 belong to the group of polyunsaturated lipids.

OMEGA-3 & 6 FOOD VALUES measured in grams per 100g

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