Omega 3 vs Omega 6

Today I learned that Omega 3 is anti-inflammatory and Omega 6 is pro-inflammatory (if consumed in excess). Your body does not produce them, you must get them from diet.

Omega-3 has Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) as the core components. EPA is known as the anti-inflammatory. DHA is known for retina and brain health that is essential for cognitive function.

What you need to do is to increase omega-3 and decrease omega-6 consumption.

Omega-3 benefits:

  • Promotes brain health
  • Improves heart health
  • Reduces inflammation
  • Alleviate menstrual pain
  • Improves quality sleep
  • Supports skin health, reduces risk of acne, promotes skin hydration.
  • Improve bone and joint health

Omega-6 foods:

  • Refined vegetable oils
  • Processed foods
  • and in many foods we eat every day

Omega-3 foods:

Omega-3 foods is much rarer in food than omega-6, and tend to be more expensive.

Omega-3 eggs contains 100-150 mg or more DHA than regular eggs (3-5x value). And increased EPA level but not very significant.

omega 3 foods