Omega 3 It is almost impossible to create the right ratio with omega 3 and omega6 (optimal ratio 1:1). Optimal ratios determine that the body's metabolism set the insulin resistance to be low (set by DNA change!) and body cells are more easily use fats as energy source. Optimal Ratio of omega 3 and omega 6 guarantees balance our body stress and relax systems and balance the immune system and a lower chance to develop autoimmune diseases or metabolic diseases (like those of Iodine absence). It recommended to take omega 3 Supplement and to lower the oils that rich with omega such as common vegetable oil. eat more vegtables rich with omega 3 and fish

1. FATS & Omega 3
There is a lot of confusing today about Fats.
Fats and mainly Cholesterol are vital to our life,
About 60% of the contents of the Brain are fats!
Fat is curtail to body functions such as:
 Building cell membranes,
 Blood clotting,
 Absorption and Vitamins and Minerals.
 Vital to hormone production,
 Energy generation and storage,
 Nerve cell shielding,
 Cushioning , protecting and shielding of vital organs
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2. Essential fatty acids (EFAs)
Fatty acids which cannot be synthesized in the
body, people must get them from food.
There are two groups of essential fatty acids:
omega 3, and omega 6.
Omega 3 include linolenic acid, it comes
mainly from marine sources. And also from
special seeds and plants.
omega 6 includes linoleic acid. It comes from
Plant sources, including nuts and seeds.
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3. Essential fatty acids (EFAs) cont..
Both groups of fatty acids are must for
healthy body function, and they should
be in balance
Additionally, the body also uses omega
9, which is not essential and produced
in the body from omega 3 and omega 6
are present.
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4. How the fatty acids
Omega 3 & Omega 6 Control our body
An long term - Genetic change effect the cell
construction using PPAR alpa. (effect insulin
resentence)
A medium term - controls the creating two
vital hormones, glucagon & insulin, which
balance each other.
A Short term - immediate effect using
Eicosanoids (Semi hormones Last mS)
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5. 5
Omega 3 & 6 control the Nervous System

6. 6
Omega 6 Omega 3
Fatty Acid LA - Linoleic ALA << EPA +DHA
Metabolic Hormones Glokegon Insulin
Central nerve system sympathies Para sympathies
sever heart diseases Increases the Risk Lowers the Risk
Angina pectoris , Arteries
plaque and blockage
Increases the Risk
Lowers the Risk
Fat Accumulation Obesity Increases the Risk Lowers the Risk
Blood pressure Increases the Risk Lowers the Risk
Creation of triglycerides increase Decrease in the
Rheumatism -arthritis Worsening Improvement
Inflammation increase Decrease
Bad Mood depression increase Decrease
General state of mind Worsening Improvement
Body functions there relations to Fatty Acids:

7. α-linolenic acid (ALA)
his source from plants.
The EPA DHA is synthesize from it.
The health benefits of ALA are:
cardiovascular protections, Nero
protection, anti inflammatory and fight
auto immune disease
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8. Docosahexaenoic acid (DHA) is an
omega-3 fatty acid that is a primary can
found in the, cerebral cortex, brain skin,
sperm, testicles and retina.
Human body can be synthesized from
alpha-linolenic acid (ALA) or obtained
directly from maternal milk or fish & fish
oil
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9. DHA - is essential for the adult brain, it
impacts the brain’s structure and signaling
systems.
•DHA helps nervous system. development
and optimal memory function.
•DHA deficiency linked with psychiatric
disorders such as depression, suicidal
behavior, anger, and hostility.
•DHA may help prevent age-related
memory decline and Alzheimer’s disease.9

10. Eicosapentaenoic acid (EPA)-
EPA is a precursor to DHA
EPA inhibits platelet aggregation
Reduce inflammation,
Important for producing of all eicosanoids.
The body converts ALA to EPA.
Food source of EPA are oily fish or fish oil
and various types of edible seaweed.
It is also found in human breast milk.
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11. EPA health benefits:
lower inflammation.
Help in mental conditions, such as
schizophrenia and depression.
EPA improves the response of
patients to chemotherapy
EPA Help in hyperactivity and
attention symptoms
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12. Good Food
Source for
Omega 3
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Food Omega 6 Omega 3 3 minus 6
% % #
Basil fresh 7.30% 31.60% 24.30
Cod liver oil (Fish) 1.00% 19.70% 18.70
Spinach 2.60% 13.70% 11.10
Flax seeds 2.66% 11.02% 8.36
Broccoli 5.70% 13.50% 7.80
Brussels sprout 2.90% 10.10% 7.20
Chive 2.90% 10.10% 7.20
Dill, fresh 2.90% 10.10% 7.20
Garden cress 2.90% 10.10% 7.20
Kale 2.90% 10.10% 7.20
Nettle 2.90% 10.10% 7.20
Parsley 2.90% 10.10% 7.20
Swiss chard 2.90% 10.10% 7.20
Cauliflower 3.60% 10.50% 6.90
Chinese cabbage 1.10% 7.10% 6.00
Turnip 2.40% 7.20% 4.80
Ginger, raw 0.00% 3.40% 3.40
Iceberg lettuce 3.20% 6.40% 3.20
Lettuce 3.20% 6.40% 3.20
Radish 1.30% 4.20% 2.90
Rutabaga/swede 1.90% 4.70% 2.80
Red cabbage 1.30% 3.40% 2.10
White cabbage 2.80% 4.80% 2.00

13. Summary
Omega-3, an essential fatty acid
For a good health we need keep
balance between omega 6 to omega 3.
(good ratio is 4 to 1).
In the western world , the ratio is much
worse - 15 to 1 up to 40 to 1
How we can reach a better balance?
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14. Lower your Omega 6 intake
The recommended Fats (in order of quality)
are: Butter, coconut oil, avocado oil, palm tree
oil and olive oil.
Coconut oil is mostly saturated fat and it good
even when heated.
Olive oil (cold pressed) use very little (tea
spoon a day), use it only cold or add to food
after the cooking (spoiled when heated).
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15. Lower your Omega 6 intake 2
Lower the amount of unsaturated
vegetable oil you eat to minimum, this oils
are high in omega 6.
Don’t eat to much Seeds and Nuts –
Except one Brazil nut a day (for selenium)
And 1 walnuts a day(omega 9).
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16. Increase the Omega 3 intake
Eat vegetables that rich with omega 3
everyday and a lot (from table above)
Eat high omega 3 fish few times a
week. Choose the smallest like
sardines and herring don’t eat big fish
like Tuna.
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17. LDL are “ship” that carry cholesterol (fat) from the Liver were it produced in the Blood (water)
to every cell in our body. it used to build the cell membrane (with out it the cell cant exist)
HDL are “ship” that carry cholesterol (fat) from the body dead
cells and carry it in the Blood (water) to the Liver to recycling
The Bad
Cholesterol
legend
HDL
LDL
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18. The Bad Cholesterol legend
The arteries plaque created when the
LDL is oxidized by a free radicals, Then
LDL is active and sinks into the Artery
wall. Since the LDL is active the Artery
wall wounded and inflammation process
starts in the end a scare cover the wound
that is the Plaque.
The scare makes the artery narrower and
less flexible and hard to adopt changes in
the blood flow demands of the body.
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