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Omega Fats: Which Ones You Need And Which Ones To Avoid

 

How do you know if you are getting the correct amount of Omega fats to stay in balance? 
Understanding these concepts will help you select the right types of fat. Fat is one of the most crucial elements to staying healthy, along with optimizing your gut flora. Essentially, it’s important to recognize that most people in the United States, as well as other developed countries, have their fats wrong, and that is really a crucial concept to understand.
By that I mean there is a massive amount of surplus of Omega 6 fats. These are the bad types of fats.
Omega 6 
We need Omega 6 to stay healthy, but the problem is we get way too much, and we get damaged Omega 6 fats. This is because they’re highly processed, damaged and oxidized.
It’s important to understand that when we talk about Omega fats, we’re talking about a double bond.
The 3, 6 or 9 is a description of where, on a chemical level, the double bond lies. Because there’s a double bond, these are highly perishable and susceptible to oxidative stresses, so you have to be extremely cautious. When you expose these perishable fats to air, ultra violet light, or pressure or heat, it tends to damage and oxidize them, and those damaged fats will not serve the function they were designed to in your body.
In fact, they’ll actually make you worse!
That’s why when you process these oils in industrial types of processing, and you have vegetable oils, especially corn or soy oil or many of the other vegetable oils, they’re exposed to air and light and heat, and this is a huge problem.
You want to stay away from those. 
There’s almost no reason where anyone is ever going to need an Omega 6 supplement. Stay away from those, because you’re already getting enough Omega 6 fats.
The ideal way to get your Omega 6 is from:
· seeds 
· nuts 
…ideally raw.
If you’re having those on a regular basis, you’re going to get more than enough of Omega 6.
Omega 9
Omega 9 is primarily in olive oil, it’s also in canola oil. A little bit of olive oil, and even just a healthy diet will give you more than enough Omega 9.
Omega 6 and Omega 9 are not the deficiencies. The real deficiency is the Omega 3. 
Omega 3
Most of us are deficient in healthy Omega 3s, and the Omega 3s are primarily from the ocean, sea-based sources.
Things like fish would be the ideal whole food source of Omega 3, BUT, this is not really a practical option for most of us nowadays, because most all the waterways in the world are heavily contaminated with industrial pollutants like PCBs and dioxins, and they tend to bio-accumulate up the food chain, and get concentrated in the fish.
For the most part, you want to stay away from fish. The larger the fish, the worse it’s going to be, because the longer it’s had time to bio-accumulate these toxins.
Small fish, especially fish grown in relatively unpolluted waters like the Antarctic or rivers in Alaska, would be far safer.
There are some fish you can have on a regular basis, and I particularly enjoy wild Alaskan salmon once every week, even though it contains a small amount of mercury. It’s relatively insignificant if you’re healthy.
These are definitely strategies you can use.
Omega 3 can be expensive to get from whole foods, so you can always consider a high quality supplement of animal-based Omega 3 fats.
If you’re not getting the highest quality fats into your diet, you’re going to have a fat deficiency, and that’s a massive problem for a number of reasons, which I won’t go into in this article.
Hopefully, this information will be useful for you and your family to continue to take control of your health.
About The Author
Stacey Marshall is a nutritionist and personal trainer. She regularly writes on her weight loss blog at authenticweightloss.com

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The information in this article is the opinion of the writer and should not be taken as health advice. Please consult with your health care provider before you change your diet or begin an exercise program, or in the event you experience any change in your health.
References
· ‘Alaska Seafood! 100% Wild King Crab, Salmon, Shrimp, Halibut’. Accessed 3 November 2015. http://www.great-alaska-seafood.com/.
· ‘How to Optimize Your Omega-6 to Omega-3 Ratio’. Authority Nutrition. Accessed 3 November 2015. http://authoritynutrition.com/optimize-omega-6-omega-3-ratio/.
· Lands, W. E.M. ‘Dietary Fat and Health: The Evidence and the Politics of Prevention: Careful Use of Dietary Fats Can Improve Life and Prevent Disease’. Annals of the New York Academy of Sciences 1055, no. 1 (1 December 2005): 179–92. doi:10.1196/annals.1323.028.
· ‘Olive Oil, Omega 9, and Your Heart – Cholesterol’. Accessed 3 November 2015. http://www.healthcentral.com/cholesterol/c/42538/44146/olive-9-heart/.
· ‘Omega-6 Fatty Acid’. Wikipedia, the Free Encyclopedia, 3 November 2015. https://en.wikipedia.org/w/index.php?title=Omega-6_fatty_acid&oldid=688817189.
· ‘Omega-6 Fatty Acids’. University of Maryland Medical Center. Accessed 3 November 2015. http://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids.
· ‘What Are Omega-9 Fats? | Paleo Leap’. Paleo Leap | Paleo Diet Recipes & Tips. Accessed 3 November 2015. http://paleoleap.com/omega-9-fats/.
· ‘What Is Omega-9? | Good Fats 101’. Accessed 3 November 2015. http://www.goodfats101.com/fats-101/omega-9s/.

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