You already know that diet plays a critical role in your health, but a new study gives you even better reasons to make healthier choices. Researchers have found that foods rich in Omega-3 and Omega-6 fatty acids, such as nuts and seeds, can help significantly reduce your risk of developing various types of cancer.
.These healthy fats not only keep your cholesterol in check and support your brain health but are also essential for preventing serious diseases. Omega-3, in particular, is known for its anti-inflammatory effects, making it an ideal choice for reducing the risk of cancer. If you want to find out which foods contain these beneficial fats, find out that in addition to fatty fish such as salmon and mackerel, seed oils, nuts, and avocados are excellent sources of Omega-6.
Colon cancer protection
The study in a project based on data from 250,000 people, showed a direct link between higher levels of omega-3 and omega-6 and a lower risk of developing cancer. After 12 years, almost 30,000 participants were diagnosed with various forms of cancer. In their analysis, the researchers observed that those with higher levels of Omega-3 were less likely to develop colon, stomach, and lung cancer, and Omega-6 was associated with a reduced risk for 14 different types of cancer, including melanoma, brain, and bladder cancer.
And if you’re wondering what these fats have to do with each other, Omega-3 and Omega-6 are considered to be a competition in the body. The Western diet is often too rich in Omega-6 and needs to be more in Omega-3. However, this study suggests that to make a real impact on your health, you should focus on adding both types of fat to your diet.
Omega-3 acids, benefits for smokers
Another interesting aspect of the study is that Omega-6 has a more beneficial effect among young participants, especially women, while Omega-3 is most protective of older people, men, and smokers. So, if you want to protect your health, regular consumption of Omega-3 and Omega-6 may be the key.
In short, even small changes to your diet can help improve your long-term health. Choose foods that provide you with Omega-3, such as fish or flaxseed, and remember to include sources of Omega-6, such as nuts or vegetable oils. These simple choices can not only protect you from cancer but will also have a positive impact on your overall health.
Can fish oil supplements cause health problems?
No matter how good the dietary supplements are, if they are not stored correctly or exceed the expiration date, they can do you more harm and cause adverse reactions.
Fish oil supplements that provide extra Omega-3 fatty acids and vitamins D and E are some of the supplements used. They support immunity, maintain the health of bones and teeth, and help the nervous and cardiovascular systems. However, they must be stored correctly – at temperatures below 25°C, away from heat and strong light – and consumed within the shelf life. Otherwise, they can lead to health problems.
The chemical reactions that make fish oil harmful
Recent research has revealed that many Omega-3 fish oil supplements can go rancid, which happens when they oxidize. Fish oil can oxidize quite easily, and this happens more quickly when it is exposed to heat or light. The reason fish and fish oil can spoil quickly is that they are rich sources of Omega-3 polyunsaturated fatty acids. Their smell becomes unpleasant, but more than that, they are harmful.
Known for their anti-inflammatory effects, Omega-3 fatty acids are characterized by the large number of reactive double bonds. This chemical structure makes Omega-3 acids flexible and responsive inside cells. The same trait also explains why these fatty acids are so vulnerable to the effects of oxygen. As fish oil oxidizes, substances called lipid peroxides, aldehydes, and harmful ketones begin to form in the oil. They give off the unpleasant smell and taste of rotten fish.
The rate at which Omega-3 molecules oxidize depends on a number of factors, including how the oil has been processed. Once an oil has started to oxidize, there is no going back. From that point, it’s simply a matter of time before the oil goes rancid and counteracts the benefits of the fatty acids.
Rancid fish oil increases bad cholesterol
So far, studies have shown that those fish oil capsules that have oxidized can have a negative impact on cholesterol levels. At least two comparative studies to date show that consuming rancid fish oil can increase bad cholesterol levels. In studies done on guinea pigs, it was discovered that oxidized fatty acids cause damage to some organs, promote inflammation, and cause the appearance of atherosclerosis.
