Pay Attention to These When Dieting
The fact that today's diets are rich in omega-6 and poor in omega-3 fatty acids plays an important role in terms of inflammation. This is because arachidonic acid, formed from omega-6 fatty acid, causes inflammation by triggering the formation of inflammatory factors. On the other hand, omega-3 fatty acids in the body have anti-inflammatory properties.
Omega-6 Fatty Acids: while arachidonic acid (ARA) triggers inflammation, gamma-linolenic acid (GLA) reduces inflammation.
Omega-3 Fatty Acids: messenger substances formed from alpha-linolenic acid (ALA), which metabolizes into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have anti-inflammatory properties.
The ratio of omega-6 to omega-3 intake should be a maximum of 2-5:1, but today's ratio is 20:1. As a result of this imbalance, inflammation cannot be sufficiently prevented, and chronic inflammatory diseases emerge. Because omega-6 intake is so high, the formation of anti-inflammatory messengers from omega-3 fatty acids is hindered.
Arachidonic acid and gamma-linolenic acid are omega-6 fatty acids. Arachidonic acid is found only in animal foods such as meat products and sausage. Limit your consumption of meat and sausage, or switch to a vegetarian diet. With a meat-rich diet, approximately 200-400 mg of arachidonic acid is consumed per day, while with a vegetarian diet, approximately 50 mg is consumed.
Arachidonic acid can also be produced from linoleic acid. Today's diet contains a great deal of linoleic acid. Linoleic acid is found in vegetable oils such as sunflower and corn oil. These oils are also used in the manufacture of packaged products. For this reason, it is important to avoid packaged products, because if the intake of linoleic acid and arachidonic acid from food is reduced, the formation of inflammation is also reduced.
It must be emphasized again that the ratio of omega-6 to omega-3 in the diet should be 5:1. Excess omega-6 hinders the metabolism of omega-3 fatty acids.
Given the importance of omega-3 in inflammatory processes, you should include good sources of omega-3 in your diet. For example, you can start your day by consuming low-fat curd cheese and flaxseed oil, which contains the polyunsaturated omega-3 fatty acid ALA, at breakfast. Oily sea fish contain large amounts of EPA and DHA, which are precursors of anti-inflammatory messengers. For this reason, regularly consuming these fish (at least twice a week) has a positive effect on inflammatory diseases. Alternatively, there are fully plant-based capsules containing GLA, EPA, and DHA, obtained from algae oil and special microalgae.
The highest amount of GLA is found in borage oil, blackcurrant, and evening primrose.
Docosahexaenoic acid (DHA) is found in greater amounts in fish oil and microalgae, and especially in fish that live in deep, cold waters.
VITAMINS AND TRACE ELEMENTS
In addition to fats and fatty acids, vitamins, minerals, and trace elements are important for health because they carry out important metabolic functions. Vitamins, which are antioxidants, protect cells from inflammatory reactions and destructive processes. Minerals and trace elements ensure the proper functioning of enzymes and are essential for a healthy metabolism. In particular, the trace elements copper, selenium, and zinc are necessary as cofactors in inflammatory processes for antioxidative defense.
You should consume fresh fruits, vegetables, vitamins, and trace elements daily, not only for inflammatory diseases but also to protect cell health. Another important mineral in anti-inflammatory processes is magnesium, found in foods such as amaranth, quinoa, millet, almonds, chard, spinach, basil, marjoram, and sage.
Many studies recommend that the use of vitamins and minerals be done in a controlled manner. Unnecessary and excessive use of certain vitamins causes many side effects instead of the expected benefit. In order to benefit from vitamins, priority should first be given to consuming foods that contain these vitamins.
For more information on this and related topics, you may benefit from my book "The Anti-Inflammatory Nutrition Guide."