Global Wellness Digest

Eat more Omega-3 and reduce Omega-6 for good knee health

Health studies have suggested we eat more Omega-3 rich foods and fewer Omega-6 rich foods to lower inflammation in our body and reduce knee arthritis pain. Although both are PUFAs or polyunsaturated fatty acids, there are key differences between them: Omega-3 fatty acids are associated with decreased inflammation and are found in foods such as eggs, flaxseed, salmon and leafy green vegetables. Omega-6 fatty acids are associated with increased inflammation and are found in foods such as chicken, pork, butter and most vegetable oils eg sunflower oil, corn oil, canola oil. Nutrition experts have said that it is normal for us to consume more Omega-6 foods than Omega-3 foods in our diet due to the profile of our regular daily meals. However, for our knee health, it is important that we can manage it by maintaining a healthy Omega-6 to Omega-3 ratio at around 4:1. It is interesting to note that grain-fed beef has a Omega-6 to Omega-3 ratio of 20:1 whereas grass-fed beef has a Omega-6 to Omega-3 ratio around 3:1, well within the standard guidelines of a normal healthy diet. Not all cows are the same!