Inflammation – story about Omega 3 and Omega 6

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31 Dec, 2022

 

Inflammation – story about Omega 3 and Omega 6


 

 

 

Inflammations are the huge problem in today's American society. Most of them are induced by refined Foods. Inflammation leads to achy joint parts, early aging of the skin and inner organs. They make it difficult to lose fat. They make you depressive and moody. Omega 6 is the primary cause of inflammation and in the perfect world, proportion to Omega - 3 should be 1:1. Contemporary Western diets typically have proportions of omega-6 to omega-3 in excess of 10 to 1, some as elevated AS 30 to 1. Japanese diet is the only diet that has the ratio of 4:1.

 

Excess omega-6 fatty acids from vegetable oils interfere with the health benefits of omega-3 fats, in part simply because they compete for the same rate-limiting digestive Enzymes. A high balance of omega-6 to omega-3 fats in the diet acts pro-thrombotic, pro-constrictive and pro-inflammatory. Excessive chronic Production of omega-6 eicosanoids is correlated with arthritis, cancer and inflammation. Omega-3 fatty acids are anti-inflammatory and Omega 6 fatty acids are pro-inflammatory. More than half of Americans suffer from one kind of chronic illness or another.

 

Don't buy products that offer you Omega-3/Omega-6/Omega-9 combination. You need more Omega-3 and Omega-9 and not so much Omega-6 because you're obtaining enough of Omega-6 from your diet anyway. Organic feed farm animals have way lower amount Omega-6 then farmed animals. It's straight forward, when the diet of the animals are changed, their meat is changed as well. Omega-6 is not a wrong fat, we need it, and it's just bad if you have a great deal of it and not enough Omega-3 at the same time.

 

A person can think of Omega-3 as a thinning agent in the blood and Omega-6 as the thickening agent. Fish high in Omega-3 gets Omega-3 from algae. Omega-3 is also located in green leaves. Think of Omega-3 as "spring season fat", found in leafy vegetables. It thins our bloodstream, so we can move faster and be more agile. Than imagine Omega-6 as "fall fats", the ones that are eaten by animals preparing for the winter. As you can picture, Omega-6 is found in corn, nuts, soy and seeds. All of them are ready for usage in autumn, just before winter. Think of Omega-6 as fat storage space for animals. And THAT is what American people eat the whole year. LOADS of high processed corn syrup and soy oils.

Everywhere. Whole year. If you draw a diagram of refined wheat, corn and soy intake increase in the western society and if you draw a diagram of grown obesity, you will see the connection.

 

How to change your diet so you eat perfectly balanced Omega-6 to Omega-3 ratio? Try consuming more Omega-3 (avocado, flax, salmon, chia seeds, raw nuts) or take Omega-3 supplements and avoid vegetable oils full with Omega-6. High Omega-6 intakes are associated with a rise of all inflammatory diseases:

 

 

 

• Atherosclerosis • Cardiovascular disease • Type 2 diabetes • rheumatoid arthritis

 

• obesity

 

•  metabolic syndrome • irritable bowel syndrome • cancer

 

•  macular degeneration • asthma

 

•  psychiatric disorders • autoimmune diseases Some pro-inflammatory foods found in the Western diet are:

 

•  Trans fat

 

•  Processed oils

 

•  Sugar

 

•  Flour containing gluten • Corn

 

•  Fatty meat and dairy • Soy

 

•  Alcohol

 

 

 

Foods, herbs and spices that have anti-inflammatory properties are pomegranate, green tea, ginger, turmeric, garlic and all foods with high Omega-3 content.

Kids

 

 

Eating habits are learned behaviors. What your children learn to eat at home early in life stays with them forever. Kids under 2 years of age easier accept new foods, so start as early as possible. Most research says that it takes an average of ten to twelve attempts before a child will try a new food.

 

Problem with todays' western diet is that we are disconnected from whole food sources and we rely on processed food too much. 67% of calories in the Western diet come from wheat, corn and soy!! Compare that to the diet 100 or 200 years ago!! Fewer and fewer people cook meals from scratch because it's easier and faster to throw a frozen dinner in the oven or get something from a fast-food Restaurant on the way home from work. That is an easy way. But we have to strive to provide a variety, moderation, and balance to your kids menu. We have to be good role models. In order to be good role model we must educate ourselves first and then practice what we preach. Take kids with you when You go grocery shopping. Let them decide which fruit they will eat. While we always want to make the healthiest choices for our children's bodies, a special treat (ice cream) once a week won't do any damage.

 

Kids don't need English fries, Doritos and pizza to keep them happy. Highly processed foods like these are loaded with chemicals, synthetic fats, additives, artificial sweeteners, and food colorings. Food colorings and additives are fueling ADHD. Unfortunately, you can't keep heavily processed foods out of their diets forever. But the longer you limit exposure while teaching those healthy eating habits, the more likely your children will be to make better choices when left to their Own. Don't use food as rewards, bribes, or punishments, stickers work just as Well.

 

Let kids help in the kitchen. Offer them a variety, cut veggies in ribbons, julienne them or cut in any weird shapes you can think of. Let them dip veggies in hummus or pesto or salsa or guacamole, those condiments are all healthy compared to ketchup full of corn syrup or mayonnaise full of soy oil. Also, timing is important, if they're hungry, they're less picky. Enforce a 3 bites rule. I was able to get my kids try anything and if they didn't like it, they were allowed to stop after 3 bites. If everything else fails, sneak healthy ingredients.

 

My kids eat some veggies only when they are cut differently than usual. They

 

will eat carrots cut like spaghetti, but not plain carrots. I discovered by chance

 

that they liked carrot spaghetti mixed within salad with green leafy spinach and

lettuce. But they didn’t want to eat a salad, they tried to fish out the carrot spaghetti out of a salad and eat only them. Next day I served only carrot spaghetti on a plate thinking that they’ll be delighted, but they didn’t want to eat them. They said that carrot spaghetti doesn’t taste the same as yesterday. What the heck? Then I figured out, they were covered with salt and olive oil, so I added some salt and olive oil. Nope, they’re not fun to eat, they want to fish them out of the big bowl of green leaves. So, we let them do that. They ate tons of carrot that evening. On any other day they would eat leafy green salad without complaining, but on the next few days all they wanted was to fish out the carrot spaghetti out of a salad. Luckily, after some time they started to eat a mixture of spinach and carrot spaghetti and they eat it ever since. With broccoli we had a different story. They didn’t want broccoli in their soup. Carrot is fine, but not the broccoli. I mean, soup cooked with broccoli tastes different, but they will eat it, they just don’t want to see the broccoli in their soup bowls. But if I serve them cooked broccoli without soup, drizzled with olive oil and a little bit of salt, they will eat it. Somehow olive oil and a little bit of salt over any veggie, cooked or uncooked, does wonders with my kids.

 

Next example. My daughter likes to eat nuts as a snack and oatmeal with milk for Breakfast. But she won't eat them mixed all in one hot breakfast, if the nuts and flax seed are ground. Her explanation is that the ground nuts are scratching her throat. Go figure. So, we serve nuts as a snack, flax meal goes in some other dishes and we don't enforce them for breakfast. I personally love to eat hot milk

 

&   oatmeal breakfast with 1 tbsp of grounded nuts, seeds, flax meal and some cinnamon and cocoa.

 

What olive oil and salt are for veggies, raw honey is for fruits. Pour a little bit of raw honey on the fruit they don't like and they will eat it.

 


My daughter is generally pickier than my son. She won't eat fruits that are not ripe or ones that are passed their prime. So, we serve her fruits that are in season. Cutting fruits and veggies in different shapes helped when they were small and they're eating now pretty much any veggie or fruit. The point is: don't stop trying, serve kid's fruits and veggies in all possible shapes and occasions and eventually they will accept it. My daughter eats raw cooking onions for breakfast!?! I would never think that she might do something like that, but she keeps asking and we give it to her. But only if they're cut in wedges, so go figure. She'll eat them in any form in salad, but if they're served separately, she wants them in wedges. Although her teacher complained a few times that she had bad breath in the morning, she keeps eating it with savory dishes for breakfast. Her favorite salad is one medium sized onion cut in small pieces, 1


tomato or one cup of any type of green leafy vegetable, dressed with 100 grams of soft farmers' cheese and Superfoods yogurt dressing. She actually refers to this mixture as "healthy mayo" and it does taste like mayo if you add a little more olive oil. After combining the yogurt dressing and cheese, I fold in the vegetables and stir until they are thoroughly coated. She is not asking for anything more to go with the salad because it is a complete meal for her.

Last but not least, include lots of foods high in omega-3s in their diets to help them focus. I sneak flax meal into everything I cook, and amazingly, it doesn't irritate their throat whether added to stew or cooked rice.

A few sentences on ADHD We were aware of how much food chemicals and artificial colors harmed our son before we switched to superfoods. He would devour Doritos, Coke, and Spiderman-colored birthday cakes during and after children's birthday parties, at which point he would become almost impossible to control. He wouldn't pay attention to anyone, and he would represent hyperactivity. We tried almost everything, including a gluten-free and a casein-free diet, both at once, and found that the former instantly improved his behavior. When we added low-fat Greek yogurt, kefir, and farmers' cheese back into his diet, we saw that he was still behaving admirably. However, the most significant difference occurred when we began eating solely natural foods and superfoods and stopped eating any processed meals. We stopped using Play Attention throughout that time and came to the conclusion that he no longer has ADHD. Of course, we were mistaken, but he is now acting practically perfectly. The only behavior associated with ADHD that we can detect is that he still makes sounds, sometimes louder than we'd like. His school behavior is excellent, he is driven and focused, and others who don't know him from his ADHD phase aren't aware that he has an ADHD diagnosis. You can omit dairy products from superfood dishes and substitute them with other ingredients if your child has ADHD and you are already following a casein-free diet. For instance, you might use light tahini sauce in place of yogurt in any of the dishes (tahini, olive oil, lemon juice, salt, eventually diluted with little water if necessary). Add ground cumin, minced garlic, and chopped cilantro for a tahini sauce that is bolder. Hummus, guacamole, or red pepper dip can be used as an alternative to farmers or cottage cheese.

Superfoods Diet Summary


As you can see, the recommended superfoods are rich in fiber, thermogenic, low in saturated fat, loaded with antioxidants, probiotic, vitamins, minerals, and Omega 3 fatty acids, and above all, they taste good. The absence of processed foods and wheat makes it quite similar to the Paleo diet. Although the Paleo diet forbids the use of beans, oats, cheese, and yogurt, I believe that none of these foods contain any harmful substances because they are high in antioxidants, lower cholesterol and blood pressure, and provide fantastic flavor to salads made of spinach or cucumber. According to the most recent dietary recommendations, we should increase our weekly intake of beans from one to three cups. Beans have a lot of protein, but the primary distinction between them and meat is that beans digest more slowly, keeping you fuller for longer. Meat is also high in fiber. Additionally, beans are low in sugar, which keeps blood sugar levels from rising and triggering hunger. You benefit from a reduction in saturated fat when you replace meat in your diet with beans. These justifications are sufficient for my family and myself to continue eating beans in any manner.

Although it forbids pasta, hard cheeses, smoked meats, and gluten-containing breads, the cuisine of superfoods is also extremely similar to the Mediterranean diet.
My thoughts about dieting show that I went through a number of phases. First, I was confident that everyday riding would help me lose weight quickly and painlessly. However, after discovering Superfoods, I found that my palette had altered, and I no longer needed "regular lunch" or any of the imagined junk food meals. I went through multiple revisions of my diet plan, as software engineers would say, and finally settled on the one that works best for me. You are free to continue with the "cycling daily" approach and continue eating fast food or meat and potatoes for lunch if you choose.



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