Too Much Omega-6's Can Actually Increase Your Inflammation
So how it is going on changing some foods out of your diet with some more healthful choices? There is no time like the present to start making some swaps that you enjoy to eat and reduce your inflammation and cancer risk.
Last week I wrote about adding another group of foods that help you fight against inflammation; seeds, legumes and grains. I hope you tried a protein shake in the morning. It really is fast, easy and keeps you satisfied longer than your usual carb loaded breakfasts you have been accustomed to.
Today I am going to introduce you to another food source to help you have many great options to help you on your new journey to feel better and reduce your risk of cancer. Let's talk about Omega-3 fatty acids which your body can't produce them on its own, you have to get them through food sources. You can choose from an assortment of fish or if you prefer vegan and vegetarian sources like nuts and seeds. Either source is highly anti-inflammatory and proven to reduce the activity of autoimmune diseases such as arthritis, Crohn's disease, ulcerative colitis and lupus. Here is a list of Omega-3 fatty acids:
Salmon, Mackerel, Tuna, Halibut, Trout, Herring, Sardines and Anchovies.
Foods with a high concentration of plant-based omega-3's many also contain antioxidant phytonutrient and polyphenols that are anti-inflammatory.
Here are some veggie-friendly sources:
Walnuts, Walnut oil, Pistachio oil, Macadamia nut oil, Extra virgin olive oil, MCT oil, Chia seeds, Flaxseeds and Hempseeds.
The one Caveat: Not all omegas are created equal. While omega-6's (found in grape seed oils, sunflower seeds, and mayonnaise) do play a role in brain function and normal growth and development, if they outnumber omega-3's in a diet, they can actually increase inflammation. Most Americans have the wrong ratio and consume far to many omega-6's and too little omega-3's. Try to maintain balance by consuming plenty of omega-3's.