After proteins and carbohydrates, the third important macronutrients are fats, or essential fatty acids, without which we cannot live. The body can NOT produce them by itself, we have to take them in with food. Hormones are synthesized from fat. There are two essential polyunsaturated omega fatty acids, omega 3 and omega 6, that we must obtain through food. The body further produces all other fatty acids from them.
The ratio between omega 3 and omega 6 is important, because if there is too much of one, it is not good. The ratio must be stable. Omega 6 mainly enhance blood clotting processes and if there are too many of them, some inflammatory process will be created in the body. What we mostly lack is omega 3, which performs the opposite function, anti-inflammatory, serves to thin the blood, so it is good for protecting the cardio system.
The ideal ratio is therefore three to one, i.e. more omega 6 compared to omega 3. However, we generally consume more omega 6 in today’s diet, so it has been proven that this ratio today is ten to one. Studies have also shown that it is not necessary to reduce the intake of omega 6, but to increase the intake of omega 3, in order for our hormones to be in balance. It is also important to know that all inflammations, malignant tumors, heart and blood vessel diseases and even autoimmune diseases have their cause in this bad ratio. This has been proven in several scientific studies.
The best source of omega 3 is fish oil. The best quality are cod and salmon oils, as well as all blue fish.
White fish, as healthy as it is, has little omega 3. Pressed flax oil has a high percentage of omega 3, but this oil is very thermolabile. If you buy it as an oil, it is no longer good. It is only valid for a few hours from the moment of pressing, after which it is already unusable. The most ideal is to use flax seeds, but if they are eaten raw, their coat is so thick that it does not release the oil and you practically throw out the whole seeds. They should be soaked or ground, but even then it is worth consuming them immediately after grinding. Omega 6 is found in all vegetable oils and peanut butter. Eggs, avocados and hemp oil are the best because they contain omega 3 and omega 6 fatty acids in the right ratio.