Omega-6 and omega-3 fatty acids are essential fatty acids, which means they cannot be synthesized by the body and must be ingested through foods.
Significance
Because omega-3 fatty acids reduce inflammation and omega-6 fatty acids promote inflammation, keeping a proper ratio of these fatty acids helps keep the body in balance. People with higher levels of omega-3 fatty acids in their bloodstream tend to have lower blood pressure, lower levels of triglycerides and higher levels of HDL, the good kind of cholesterol that protects against heart disease, according to the University of Maryland Medical Center.
Sources
Sources of omega-3 fatty acids include walnuts, flax seed, algae, krill and fatty fish, such as salmon, mackerel, herring, tuna, and halibut. The American Heart Association recommends a minimum of two servings of fatty fish each week to ensure adequate omega-3 fatty acid intake. Vegetable oils, such as safflower, sunflower, corn and soybean oil, are common sources of omega-6 fatty acids in most people's diets. Nuts and seeds also provide high levels of these fats.
Olive Oil & Lemon Flush
Fasting has been a tradition in many cultures, both for physical and spiritual reasons, for thousands of years. But, the idea that you can flush out fat and stimulate weight loss by only ingesting certain things and avoiding all others is fairly new. Lemon juice fasts and olive oil flushes have been around forever, and while both lemon juice and olive oil have definite health benefits, their effects on weight loss are more subtle than you might think.
Procedure
There is no definitive recipe for a lemon juice and olive oil drink that supposedly facilitates weight loss, but most of them are similar to the ones suggested at sites like Peak Health Now. Generally, the juice of a lemon is mixed with water, then olive oil is added, and the drink is whirled in a blender or food processor to mix everything thoroughly. Some enthusiasts add pink grapefruit and garlic.
Lemon Juice
Lemons are high in vitamin C and loaded with antioxidants, which fight the free radicals that have been tentatively linked to some cancers and certain complications of aging. Vitamin C is also known to support your immune system and liver health. But simply drinking lemon juice is not enough to cause noticeable weight loss unless you stick to a dangerously low-calorie diet.
Olive Oil
Olive oil contains unsaturated fats, which are better for your heart than animal fats. According to researchers at Brown University, consuming two tablespoons per day of olive oil can help regulate insulin levels and lower blood pressure. But, olive oil -- like most oils -- can have a laxative effect, especially when ingested all at once rather than drizzled over a salad or used as an ingredient in recipes.
Expert Insight
Extreme measures for weight loss, unless they are done under the supervision of a doctor, are not safe, healthy or effective. According to the experts at Fort Valley State University, one of the main problems with fasting for weight loss is that your body will not only burn fat, it will consume lean muscle tissue. And since your body will adapt to a loss of essential nutrients, fasting will simply slow your metabolism, which means that the minute you go back to solid food, you'll gain back any weight you might have lost.
Warning
Any very restrictive diet, like drinking olive oil and lemon juice to lose weight, denies your body the nutrients it requires to function properly. This can lead to malnutrition. Any regimen that has a laxative effect also means that you are risking dehydration or laxative dependency.
BEST OILS
1. Flaxseed :Best source of omega 3 fatty acids; has heart- healthy properties; is a colon-friendly oil; lessens constipation; boosts immunity; promotes healthy skin; contains the healthy phytonutrient, lignin; spoils quickly without careful storage; not to be used in cooking
2. Canola: One of the lowest oils in saturated fats, making it a heart-friendly oil; a rich source of essential omega 3 and 6 fatty acids.
3. Soybean: Contains both omega 3 and omega 6 fatty acids, but is often highly refined and hydrogenated.
4. Olive oil (virgin or extra virgin) : Doesn't need high temperature or chemical processing, since it is made from the flesh of the olive and not the seed; slow to spoil; okay for medium-temperature cooking; in moderation lowers LDL (bad) cholesterol without affecting HDL, (good) cholesterol thereby improving the HDL-to-LDL ratio.
5. Pumpkin seed :Low in saturated fats; rich in omega-6 fatty acids, may contain some omega 3's; refining and chemical processing lowers the nutritional qualities.
MEDIUM OILS
1. Safflower: Low in saturated fats, rich in omega 6 fatty acids.
2. Sunflower: Rich in omega 6 fatty acids.
3. Corn: Slightly higher in saturated fats than the best oils; usually hydrogenated; rich source of omega 6 fatty acids
4. Peanut: Somewhat high in saturated fats but still less than butter, animal fat, and cottonseed oil; good for cooking at higher temperatures.
WORST OILS
1. Cottonseed :High in saturated fats; likely to contain pesticide residues; frequently hydrogenated.
2. Palm kernel :High in saturated fats, therefore a potentially cholesterol-raising oil.
3. Coconut: Highest in saturated fats of all popular oils; one of the most heart-unhealthy oils.
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