Most of us are lacking in omega-3 fats, essential nutrients that must be obtained from our diet as the body cannot produce them. Omega-3s are crucial for brain and heart health and reducing inflammation (which is linked in some way to most health conditions and symptoms in the body). Our diets are typically higher in omega-6 fatty acids, found in vegetable oils, processed foods, and fast foods, which can disrupt the balance and absorption of omega-3s. While omega-6s are also essential and must be consumed through the diet, maintaining a proper balance with omega-3s is vital for optimal health.

The ideal balance between omega-6 and omega-3 fatty acids is generally recommended to be around 4:1 or lower, meaning four parts omega-6 to one part omega-3. Some experts recommend even lower ratios, such as 2:1 or 1:1, for optimal health benefits. In modern Western diets, ratios are often much closer to 10:1-20:1 or even higher. This is largely due to the high intake of processed foods and vegetable oils that are richer in omega-6 fatty acids.

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Maintaining a balanced ratio can help reduce inflammation and the risk of chronic diseases such as heart disease, arthritis, and certain cancers. To achieve a healthier balance, consider the following tips:

Reduce Omega-6 Intake: Limit your consumption of vegetable oils high in omega-6 (such as corn oil, soybean oil, and sunflower oil) and processed foods that contain these oils.
Choose Healthier Oils: Use oils with a better balance of omega-6 and omega-3, such as olive oil or avocado oil.
Increase Omega-3 Intake: Consume oily fish 2-3 times per week (use the acronym SMASH, which stands for: salmon, mackerel, anchovies, sardines and herring), and incorporate flaxseeds, walnuts, and chia seeds into your daily meals (roughly ¼ cup). Omega-3 supplements may also be beneficial for you, especially if you aren’t meeting these requirements, have an inflammatory condition, issues with skin such as dry skin or eczema, or are following a predominantly plant-based/vegetarian diet.

With this in mind see our Chia pudding recipe below! This is a delicious and simple way to add in omega-3 at breakfast time, you can also enjoy it as a snack. This one is packed with protein to keep blood sugar levels, moods and energy levels more balanced throughout the day, and fibre to support gut health.

Recipe: Anti-inflammatory Chia Pudding (serves 1)

Ingredients

2 tablespoons chia seeds

1 tablespoon oats

1 serve protein powder (perfect with this mocha latte powder!)

125 ml (roughly ½ cup) your choice of milk

½ tsp turmeric

¼ tsp cinnamon

¼ tsp ginger

A crack of black pepper

A small pinch of good quality sea salt

Optional teaspoon of maple syrup or date paste

Topping Ideas

Fruit of choice such as berries or sliced apple/pear

Yoghurt of your choice

Nut butter/tahini

Cacao nibs

Method

In a jar, whisk together the chia pudding ingredients, leave to stand for a couple of minutes, then mix again. Put the lid on the jar and place it in the fridge overnight or for at least 2 hours
When you are ready to eat it, take it out of the fridge and give it a mix, you may need to add a splash more milk
Transfer to a bowl and add your toppings of choice or enjoy it straight out of the jar.