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    What does an ideal ratio of unsaturated fatty acids mean?

    Author: Lucie Garabasova

    You’ve likely heard about unsaturated fatty acids. If you don’t dive deep into nutrition, you might vaguely know they exist, but perhaps you haven’t taken the time to think about why they are so important for the body and which oils contain them. We’ll break it down for you in this article and ask for your close attention, as after reading, you'll never view unsaturated fatty acids the same way again!

    What exactly are unsaturated fatty acids?

    Unsaturated fatty acids are a type of fatty acid that have one or more double bonds in their molecular structure. These acids are typically liquid at room temperature and can be found in both plant and animal sources.

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    There are two main types of unsaturated fatty acids:

    • Monounsaturated fatty acids (MUFA): These have one double bond in their molecule. An example is oleic acid.
    • Polyunsaturated fatty acids (PUFA): These have more than one double bond in their molecule. The most well-known include omega-3 and omega-6 fatty acids.

    Why are unsaturated fatty acids so important in the human body?

    The ideal balance of unsaturated fatty acids in the human body is crucial for heart, brain, and skin health, as well as for the stability of hormonal activity and immune function.

    Specifically, they contribute to:

    • Heart health: Unsaturated fatty acids, particularly omega-3 fatty acids, help lower levels of "bad" LDL cholesterol and increase levels of "good" HDL cholesterol, protecting the heart from cardiovascular diseases. Learn more about the effects of hemp oil with CBD on the heart.
    • Brain health: Omega-3 fatty acids are essential for proper brain and nervous system development, especially in infants and children. They can also support cognitive function and memory in people of all ages.
    • Inflammation and immune response: Unsaturated fatty acids have anti-inflammatory properties and can help reduce inflammation in the body, which is useful in managing inflammatory conditions like rheumatoid arthritis.
    • Healthy skin: These fatty acids are vital for maintaining skin elasticity and hydration. They can help prevent dryness and promote skin regeneration.
    • Hormonal regulation: Some unsaturated fatty acids are key for hormone production and play a role in regulating hormonal processes in the body.
    • Transport function: Unsaturated fatty acids are essential for transporting fat-soluble vitamins (such as vitamins A, D, E, and K) and other nutrients to cells.

    How do I know if I lack unsaturated fatty acids?

    A deficiency in unsaturated fatty acids can trigger various symptoms, indicating an imbalance of these nutrients in the body.

    Possible signs of deficiency may include

    • Dry or flaky skin
    • Inflammatory conditions
    • Vision problems
    • Memory or concentration issues
    • Excessive anxiety or depression

    What does an ideal ratio of unsaturated fatty acids mean?

    The ideal ratio of omega-3 to omega-6 fatty acids should be approximately 1:1 to 1:4. This means that you should consume roughly equal amounts of omega-3 and omega-6 fatty acids. However, in most Western diets, this ratio is often much higher in favor of omega-6 fatty acids. This imbalance is due to the excessive consumption of vegetable oils and processed foods rich in omega-6 fatty acids.

    An excess of omega-6 fatty acids compared to omega-3 can have a negative impact on health, as it can contribute to inflammation and increase the risk of various diseases, including heart conditions.

    Therefore, it is important for people to pay attention to their diet and strive to achieve a balanced ratio of omega-3 and omega-6 fatty acids.

    This can be achieved by incorporating foods or supplements that are rich in these omegas!

    Hemp oil - The ideal omega fatty acid ratio

    Hemp oil contains the ideal omega 3-6 ratio (omega-6 = GLA acid, which nourishes cells and helps prevent neurodegenerative diseases). Only hemp and evening primrose oils in the plant kingdom contain GLA acid in ideal amounts.

    For optimal intake of unsaturated fatty acids, we recommend consuming one tablespoon of hemp oil daily.

    Hemp seeds, which are also rich in omega-3 and omega-6, can be consumed similarly, with a recommended serving of one tablespoon daily.

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    The ultimate booster for the central nervous system is hemp oil with fish oil and CBD. In addition to the unsaturated fatty acids from hemp oil, you also get the benefits of fish oil and CBD.

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    What foods can help maintain an optimal omega balance?

    To achieve a balanced intake of omega-3 and omega-6 fatty acids, it's essential to include a variety of foods rich in these nutrients in your diet.

    Foods rich in omega-3 fatty acids:

    • Fatty fish: salmon, herring, mackerel, sardines, tuna
    • Flaxseeds and flaxseed oil
    • Chia seeds
    • Walnuts, cashews, almonds
    • Hemp seeds and hemp oil
    • Canola oil
    • Soybeans
    • Tofu
    • Plant-based oils (canola, flaxseed, soybean)
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    Foods rich in omega-6 fatty acids:

    • Vegetable oils: corn, sunflower, soybean, grapeseed, avocado
    • Certain nuts: walnuts, Brazil nuts, cashews, pistachios
    • Seeds: sunflower seeds, pumpkin seeds, sesame seeds
    • Chicken, beef, and pork
    • Egg yolks
    • Rice
    • Whole grains (buckwheat, quinoa, millet)