Yummy dip for Beetroot lovers!

It has been a while since I started my own personal Instagram account where I like to post yummy and simple foods among other mundane things that catch my eye.
 Here is my super yummy beetroot dip!! experiment made in...10 minutes aprox:


Beetroot and tahini dip

Ingredients:

1 big cooked beetroot
3tablespoons of tahini
1/2 lemon juice
pinch of salt

All in a blender and finish with parsley herb .
Nachos are Mexican tortillas simply toasted until crunchy and hard. Not fried!

Nutritional benefits of eating Beetroot? plenty!

• Beets are super antioxidants! They get their beautiful pink-red color primarily from a unique antioxidant pigments called betalain (we are more used to seeing the orange carotenoids)
• Beets are an excellent anti inflammatory!
• Beets help detox the body from toxins!

The nachos are simply the plain fajitas heated in the pan until they get toasted and crunchy.


I personally love the simplicity of a picture of some finished recipe, as it really reflects the concept behind balanced diet. No fuss in the ingredients. I would never personally spend more than 30 minutes preparing my lunch or dinner and these pictures show you how a simple way of cooking is always delicious, affordable, fast and convenient.

Good Organic Red Meat: Less is more!

I have to say that protein in the diet from animal source is still in my opinion really important. Despite the trend of protein of vegetable source like certain legumes or soya derivatives, the good meat contains so much that I hardly see myself not consuming it for weeks, especially if you are working out for a leaner and harder body, because it is easier to lose weight due to the benefits of very little body water retention (as opposed to carbohydrates) and no sugar peaks.The key is: Quality and Moderation

What are the benefits associated with a moderate consumption of good red meat 1-2 week?:

- For Amino acids: It is very rich in all the essential ones our body needs as opposed to other sources.
- For Beneficial fatty acids: healthy and rich fatty acids due to cattle fed with grass instead of manufactured animal feed.
- For Satiety : Animal Protein still the best macro nutrient that keeps you full for longer and doesn´t affect insulin levels.
- For Vitamin B6 and B12: Essential vitamins are found in meat for red blood cell production.
- For Iron: excellent source of heme iron which is better absorbed than non-heme iron from plants
- Zinc: For your immune system and nerve function.Supports reproduction
- Chromium: It controls  those sugar cravings
- Co enzyme Q10: To help energy release and well functioning of main muscles (heart included!)
- Free from toxins: Meat is a massive business and to ensure you are not eating steak with a touch of growth hormone injected in the animal to increase muscle and other toxins it is very important to buy it Organic.

As you see, it is all about the quality, not the quantity. Unfortunately meat industries are not doing us a favor for our health and all we tend to get is insipid, flabby, carcinogenic patties and drumsticks with zero nutritional value. It is irresponsible of the food industry the brutality I have seen myself in slaughterhouses so all I say is try to :

BUY LOCAL instead of buying it from the other side of the planet

FREE RANGE instead of Caged

GRASS-FED instead of Grain(Corn) Feed

and ORGANIC!

These are all Organic labels from the different countries

  
















Organic food Labels from all over the world , as you can see above, ensure us that what we buy is legally certified and controlled by the country that issues it.

There are many different labels of Quality Schemes for foods that ensure very good standards, like this one that applies to all European Union Countries. 

Spanish label: Protected designation of origin

 
Organic meat is not cheap, but red meat should not be eaten as regularly so instead of buying crappy meat from the Value brand get the tasty healthy meat and eat less. Less is more!

The best sources of meat protein are always the less modified ones, so I think I don´t need to go too deep into why sausages, processed meats (any) and other creations of the food industry are a big NO!
This is the best way to illustrate it: Bones, Cartilages... yummy pork luncheon meat with a happy face for kids...The wonders of mechanically reformed meat.

 

Greek Yogurt, food of gods!

I have been praising the wonders of real greek yogurt for a while, cause it really is amazingly good!

While living in London, a good friend from Greece suggested me one day to buy this particular brand of authentic greek yogurt (Total brand from Fage) and since then no other brand can compete.
 Well, the greek yogurt is dense and thick because is strained , therefore the result is creamier.
Bear in mind that not all yogurts branded as greek are the real deal. Check labels and ingredients!
I have seen many brands with the claim of "greek style" yogurt and the protein and sugar percentage is far from what you would expect from the original.

So, let me tell you why this yogurt is the winner of all winners and only worth every penny: Protein, protein and protein !

* Super High in protein and very low in carbohidrates. And the casein, which is the protein of the milk, makes you feel full for longer so the satiety effect is amazing. 8-10g protein per 100g
* Super low in fat if you buy it 0-2% fat. Otherwise classic one it´s got  5% fat.
* Low in sugars (that is if you don´t add any).
* Super rich in calcium , same as 100ml of milk.


If you compare it to a normal fat free yogurt: Protein content is half a Greek one and sugars also higher.

Light and filling dinner option because casein is the best overnight protein as it takes time to digest. So you won´t wake up hungry.
Excellent for post work out and muscle recovery. Instead of those shakes get a good greek yogurt to build up muscle and help you trimming down.
The Best cream substitute: For cooking sweet savory meals or best as whipped cream for dessert with fruit.

If you have folllowed Tuppertogo on Instagram, you can see that I have played a little bit with it lately : Dipping strawberries in Greek yogurt and freezing them.  Delicious ice cream lollies for children and adults!

Now it only leaves me to say : Hronia kai hronia! (Joroña que Joroña! for the Spanish ;-)

 

This woman of the Danone advert popularised this expresion,which hardly anyone understood, which by the way , I asked to my friend and it means "For years and years"

Go Coco Loco ! Coconut Water all the way.

One of the purposes of Nutritional Coaching is inspiring the client(coachee) to find his/her own reason to change for good.
And when it comes to changing certain eating patterns that have been burnt into the memory for years, is important to think outside the box and brainstorm ideas, as crazy as they might sound. This is the essence of being adventurous with food as well,  discovering alternative ingredients and foods that will allow us to adjust our eating habits, not being afraid to try other things. As much as I could criticise the globalization of the food industry, one thing I love is the possibility of experiencing typical foods from the other side of the planet.
Every cloud has his silver lining.

And all this introduction for what? Well, in a nutshell, healthy lifestyle means also exercising with regularity, and drinking enough liquid to replenish all lost fluids is part of this deal.  This is especially true after extraneous exercise that can leave us dripping sweat.

There are many excellent options out there to help us recover lost minerals, bananas being one of them (Our Roland Garros champion knows it well ) and also the electrolyte drinks which contain a range of minerals and other ingredients, but something new has arrived from Latin American countries, the coconut water!

It is a question of preferences and digestibility as well:

Bananas: It contains all you need> very high in Potassium,magnesium and fast absorbing sugars , The downside is that it might feel a bit heavy on the stomach and for some people difficult to digest. It is not a juicy fruit so it's important to drink enough water.




Sports drinks with all needed electrolytes,high in sodium,  although it also contains artificial sweeteners, colors, sugars, etc. I personally find them difficult to drink cause I have never liked any of the flavours.

Coconut water: I discover it years ago thanks to VitaCoco (the biggest American brand now going global), and when I tried it I loved it. Delicate natural flavour and I have been craving lately the pure coconut water, especially after the sweat-dripping HIIT workouts in very humid conditions.

Let me tell you things about Coconut water (not to be mistaken for Coconut milk!)

Where does it come from? From the inside of the young green coconuts.Typically drank in Cuba, Brazil, Colombia with a straw.




What does it contain? very high in potassium and magnesium, low in sugar, low in sodium compared to other sports drinks.

Why is it good? For these characteristics it has been marketed as the alternative sports drink for those who really need it (long distance runners, outdoors training in summertime, athletes). Tennis players, performers, and dancers who train really hard for hours. Madonna, Rihanna, A.Rod, Anthony Kiedis from Red Hot Chilly Peppers are VitaCoco addicts(and clever investors too)

 

John Isner , who played the longest tennis match in history in Wimbledon (11 hours!) credits his endurance in that match to the coconut water mixed with sea salt. A powerful cocktail that gave him enough energy and minerals to prevent dehydration and muscle fatigue.Who knows!

If you don´t sweat like this...don´t bother with any special drinks.Water is all you need

I also reckon that the average person going to the gym for 1 hour session does not need any sports drink or coconut water at all. Good hydration and balanced diet will do. However, it is an excellent option for children and adults tempted to get a coke or any other sweet drink that doesn't help at all.

The pros are good as its mild nutty flavour encourages you to drink more after intense workout but it is still difficult and expensive to find in certain countries.. I hear Zico(CocaCola brand of Coconut water) has already landed in Spain (Barcelona) at a  small scale and Spanish megastore El Corte Inglés and certain superstores of the capital stock  them as well. Latinamerican immigration being high means more demand for this drink too! If you ever have the chance to try it , don't hesitate!

If I fancy a natural rehydration in my post workout recovery drink no other juice goes down better than coconut water.

 Tip: It's only worth trying it if it is 100% pure coconut water, without added sugars. Or go to Cuba or Brazil and get one straight from the tree :-P

Check my latest refreshing drink with coconut water on Instagram tuppertogo.

Is the Juice worth the Squeeze? Why the whole fruit always wins

English version ( Más abajo para Versión en Español )

On my last post I mentioned the juice as that versatile alternative for kids (and adults too), but not nutritionally good. I thought it would be good to give further explanation of some benefits and disadvantages of juicing vs. whole fruit.

Let’s give a quick intro to what we can actually find in the supermarket. It is a daunting task to choose the juice brick because the shelves are saturated with all sorts of different brands and confusing claims. In short, according to the EU legislation:

Fruit juice> It’s mechanically extracted and it can be added also other parts of the fruit such as flavour or the pulp.

Innocent juices claim: Never ever from concentrate

Fruit juice from concentrate> The juice is extracted and concentrated, and then it is reconstituted with water. Due to the nature of this process part of the components get lost. So, to ensure good quality of the juice, the law requires the fruit juice to have specific concentration of sugars (degrees Brix) 

Florida's Natural flow diagram in the industry

Robinsons Concentrate with No Added Sugar claim, as if we needed more!

  

Nectar> It is a juice to which other sugars or honey can be added up to 20% of the total. For the minimum quantity of juice, it actually depends on the fruit chosen ranging from 25 (bananas, mangos, limes, lemons, gooseberries) to 50% (apples, pears, peach, pineapples,  oranges) .

Cherry Nectar from Russia contains concentrated cherry juice, cherry puree, sugar syrup

In a nutshell, fruit Juice better than Concentrate better than Nectar. 

But let’s get to the point. How good it is to drink juice every day?

As we can see now, the different types of juices contain water + sugars + interesting nutrients such as vitamins, minerals, digestive enzymes, antioxidants.

 The Good, The Bad and The Ugly

The good:  Drinking homemade fresh fruit juice will add a good dose of vitamins. Most people opt for the orange juice, unless you have a proper (and expensive) juicer that makes juice of almost anything. So for the average Joe, drinking the squeezed orange juice every morning, you get a very high content of vitamin C which will reach the RDI (recommended daily intake approx 90mg/day). It also contains folic acid and betacarotens. If you drink it with the fibre then you will add some extra goodness for your digestive system and it will somewhat moderate the release of fructose on your bloodstream.

The bad: No matter how much you spend in the most “premium” juice you can find in the market, the reality is that it will hardly taste as natural as the one you make at home. And this is for many reasons: The food industries hire fragrance companies to get pack flavours so they can replicate exactly the same flavour in all batches. These pack flavours vary depending on the market (for example US consumers prefer certain flavours) The added flavours don’t need to be especially listed in the ingredients list because they technically derive from the natural essential oils of the orange. However, insiders from the food industry will tell you that it resembles nothing to the ones found in the Nature. That's one of many tricks of the food law.  Also, the process itself is quite amusing: extracting/dehydrating/pasteurising/freezing/deodorising, etc. Don’t get me wrong, while studying the BSc. degree of Food Industries, I found it quite entertaining seeing the whole food making process, but,  I advocate for nutrition and education first.

Oh, I almost forgot to mention the money factor. Obviously, drinking juice is very expensive. To get just a glass of juice you will probably use 2-3 oranges while  you will hardly finish a whole large one.

The Ugly: Fructose, fructose and more fructose. That’s the biggest issue with drinking juices. I also want to demystify the wonderful benefits of fructose. The fruit sugar is every bit as dangerous as regular table sugar since it will also cause major increase in insulin levels. 

Let’s do some Maths:

100ml of orange juice contains average 8-11 g of carbohydrates—of which 8-9 g are sugars (glucose, fructose and sacarose)

A glass of orange juice (250ml) will contain an average of 21g of sugars

What does it mean in practice? Well, your “healthy” glass of orange juice will contain 5 teaspoons of sugar. (1teaspoon of sugar= 4.2g )

 About almost every single processed food (from cereals  to tomato sauce) nowadays contains fructose in one form or another, the worst being the high fructose corn syrup (HFCS). Again, the major concern is the insulin rollercoaster triggered by this sudden sugar rush. Fructose and all simple sugars are to blame for the obesity in most cases.

 
 Now, I am not going to say Never drink juice, but for those on a diet and looking after their health (that really should be EVERYONE) juice is not a good option. Eating a whole orange will be less problematic as its fibre will help release slowly the sugars in blood, furthermore, the fructose intake will be much lower.

Tip: Always prioritise whole fruit over any fruit juice, no matter how healthy it might appear to be. Leave the orange juice for Sunday.


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 En mi último post mencionaba el zumo como una alternativa no muy sana para niños ( y adultos) cuando tienen sed o para meriendas y desayunos. He pensado que sería interesante poder dar una explicación en detalle de algunos beneficios y desventajas del zumo respecto de la fruta entera.

Vamos a hacer primero una introducción rápida a lo que nos podemos encontrar en el supermercado. Realmente es terrorífica la idea de encontrar el zumo que queremos porque las estanterías están repletas de botellas y tetra bricks con todo tipo de marcas y reclamos dudosos.
Resumiendo, según la legislación Europea de zumos, tenemos:



Zumo de fruta> Se extrae mecánicamente y se le puede añadir además partes de la fruta como la fibra, la pulpa o los aromas.

Zumos Concentrados > El zumo se extrae y se concentra para luego ser reconstituido de nuevo con agua. Debido a la naturaleza de este proceso, parte de los componentes naturales del zumo se pierden. Para asegurarse que la calidad del zumo sea buena, la legislación requiere que el zumo tenga determinada concentración de azúcares (medidos en grados Brix)

Néctar> Es un zumo al que se le añaden otros azúcares o miel hasta un 20% del total.  El porcentaje para la cantidad mínima de zumo variará según el tipo de fruta. Desde 25% (plátanos, mangos, limas, grosellas) hasta 50%( manzana,  pera, melocotón, piña, naranja).

Por tanto, puestos a elegir: Zumo de fruta- mejor que- Concentrado- mejor que- Néctar.

Pero, vayamos al grano. ¿Cuan sano es beber zumos cada dia?

Como podemos ver, ahora sabemos que los diferentes tipos de zumos contienen: agua+azúcares+diversos nutrientes interesantes(fibra, vitaminas, minerales, enzimas digestivos, antioxidantes).

El Bueno, El Feo y El Malo

El Bueno: Beber zumo de fruta recién exprimido en casa te aportará una buena dosis de vitaminas. La mayoría de la gente opta por el zumo de naranja, a menos que esté en tu posesión uno de esas caras exprimidoras de alta tecnología que aseguran una extracción perfecta de zumo de cualquier alimento. 

Para el consumidor típico exprimiendo su zumo a diario, un vaso de zumo de naranja al desayuno aporta un alto contenido en vitamina C, que alcanza la recomendación diaria( 90mg/dia). Además contiene betacarotenos y ácido fólico. Si lo bebes con toda su pulpa y fibra, añadirás un beneficio importante para tu aparato digestivo además de ralentizar de alguna forma la rápida absorción de fructosa en sangre.

El Feo: Por mucho que gastes en el mejor zumo "premium" que puedas encontrar, la realidad es que dificilmente se parece al auténtico zumo recién exprimido y natural. Y esto ocurre por varias razones:

La industria contrata compañias especializadas en fragancias para conseguir los aromas en packs de manera que puedan así replicar el mismo aroma en todos los lotes. Estos aromas varian según el mercado( los consumidores de Estados Unidos prefieren aromas distintos a los de Brasil o España). Los aromas añadidos no tienen por que estar especificados en la lista de ingredientes ya que técnicamente provienen del aroma natural de la fruta. Aún asi, muchos de la industria reconocen que el aroma se parece poco al original encontrado en la Naturaleza. Esto es una de tantas triquiñuelas de la legislación alimentaria. Además, el proceso de extracción es realmente asombroso: extracción/deshidratación/deodorización/pasteurización...

No creas, durante mis años universitarios estudiando Industrias alimentarias, me resultó bastante entretenido ver el procesado completo de los alimentos. Pero, por encima de todo, soy defensora de la nutrición con cabeza y la salud.

Ah, se me olvidaba mencionar el factor  Dinero. Obviamente, beber zumo de naranja exprimido no resulta nada económico. Para un vaso de zumo de 250 ml necesitamos extraer el zumo de 2-3 naranjas, mientras que una naranja grande pelada es a veces difícil terminarla.

1L Zumo refrigerado~2.75Eur

Malla de 2 Kg~12 naranjas~1,5 Euros

 

  













El Malo: Fructosa, fructosa y más fructosa. Es el mayor problema de las bebidas de fruta. Aprovecho para desmitificar la fructosa. El azúcar de la fruta es tan perjudicial para la salud como el azúcar de mesa ya que también provocará un pico de insulina, con los graves problemas que esto acarrea (obesidad, hiperactividad, sobrepeso, diabetes,etc).

Vamos a hacer un sencillo cálculo:

100ml de zumo de naranja contiene 8-11g  de carbohidratos de los cuales 8-9 son azúcar(glucosa, fructosa y sacarosa)

Un vaso de zumo de naranja (250ml) contendrá 21 g de azúcar. 

¿Qué significa esto en la práctica? Bien, ese vaso de zumo de naranja contiene 5 cucharitas de azúcar.

Además hay que decir que prácticamente la mayoria de la comida procesada contiene un tipo u otro de azúcar (desde cereales de desayuno hasta salsas de tomate), siendo uno de los peores el jarabe de maíz de alta fructosa. Una vez más, el mayor problema es el desequilibro (montaña rusa) de la insulina en sangre que provoca ese subidón y bajón de azúcar brusco.

No quiero decir que Nunca se debe tomar zumo de fruta, pero para aquellos que se preocupan por su peso, dieta o su salud(diabetes, sobrepeso, etc) el zumo no es una buena opción. Comer una naranja es mucho más sano por que contiene mucha más fibra y mucha menos fructosa que en un vaso de zumo.

Consejo: Siempre da prioridad a la fruta entera antes que el zumo, por muy sano que te pueda parecer. 

Deja el zumo para los Domingos.

Don't go nuts with the nuts! The Balance between Omega-3 and Omega-6

Years ago the omega oils where the new trend and we started to eat lots of peanuts, walnuts... and probably forgot to increase fish like salmon...The Occidental diet has become overly saturated with the wrong type of Omega oil and the consequences are terrible for our health. Let’s shed some light on the subject!

 

The Omega Oils are part of the Polyunsaturated Fatty Acids, some of which are Essential: We need to get them from the diet, otherwise the body cannot produce them by its own.

We can find the Omega-3 and Omega-6 oils in different sources which include nuts, seeds, green leaves and fish.

 

Omega 6: Linoleic Acid

Where do you find them? The most common sources you are likely to get them from are: 

- Sunflower oil

- Rapeseed oil

- Peanuts

- Cashews

- Poultry

- Eggs

  

* Basically most vegetable oils (except olive oil)  and nuts

What do they do? The Linoleic acid is the Essential one and regulates the prostaglandins, a lipid compound that regulates many other functions such as hormonal balance, platelets aggregations, muscle constriction, etc.

Omega 3: EPA,DHA, ALA

Where do you find them? The most common sources you are likely to get them from are:

  

- Sardines,Salmon, Mackerel 

- Flaxseeds,walnuts, rapeseed oil  

Attention vegans/vegetarians! Flaxseeds are the best non-fish option with omega 3, however it has 50% less than in salmon. It contains a precursor (Alpha Linolenic Acid) of DHA and EPA, but it gets partially converted in the organism.Which means that it won't have exactly the same beneficial effects as the fish.

What to they do? The Omega 3 oils that are Essential are the EPA and DHA (short abbreviation for a rather super long chemical compound I never managed to pronounce let alone write!)

They are anti-inflammatory, reducing arthritis,coronary diseases, thrombosis, asthma... The list of its benefits is long! 

The Omega 3 - DHA benefits:  

Vital for the brain development-->  Good for pregnant women to ensure healthy development of the baby's nerve system

Improves brain functioning and it has been proven to be very important for cognitive and behavioral performance-->  Good for the elderly

Reduces symptoms in children with attention deficit disorder-->Good for hyperactive children

Getting the right dose

The problem we have in our diets is that we have too much of Omega 6 and not enough Omega 3. Since the 70's the food industry has overloaded us with sunflower and corn oils and we have reduced even more the consumption of oily fish.  In countries like North America the ratio of omega3:omega6  is 1:20 (20 times higher!! )
If you are lucky to live in a Mediterranean country, you are more likely to be getting a good ratio as the diet is based on more fish and olive oil. And even better if you follow the diet of Japan or Greenland!



What happens when we consume too much Omega 6 oil ?
This imbalance induces inflammation in our organs.
Omega 6 is pro-inflammatory
Omega 3 is non-inflammatory

So a diet with a lot of omega-6 and not enough Omega-3 will increase this risk of inflammation and the long list of diseases associated with it:

Rheumatoid arthritis
Asthma
Mental disorders
Diabetes (type 2)
Obesity
Cancer
Cardiovascular disease
IBS




People who eat more oily fish and indulge less in foods containing nuts or vegetable oils tend to have a much healthier diet anyway.

The key:Aim to eat 3 times/week oily fish like Wild Salmon, Sardines or Mackerel or a Spoonful of flaxseeds and walnuts .

 And if your young children don't like oily fish, the best option is a supplement in the form of gummies that they will love.

 

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Version en Español: 

Hace unos años empezamos a oir sobre los aceites Omega y empezamos a tomar muchos frutos secos y posiblemente nos olvidamos de incrementar la ingesta de salmón. En la dieta occidental se consume en exceso el tipo de aceite omega que no es tan beneficioso para nuesta salud. Vamos a esclarecer esto!

 

Los aceites Omega forman parte de los conocidos ácidos grasos poliinsaturados,algunos de los c uales son Esenciales: Es decir, que debemos ingerirlos con la alimentación ya que el organismo no es capaz de sintetizarlo por si mismo. Podemos encontrar los acidos grasos Omega3 y Omega 6 en diferentes alimentos , incluyendo frutos secos, hojas verdes y pescados.

Omega 6: Acido Linoléico 

¿Donde los encontramos? Las fuentes más comunes de Omega 6 son:
Aceite de girasol
Aceite de colza
Cachuetes
Anacardos
Huevos
Pollo

Prácticamente todos los aceites vegetales, excepto el de oliva, y los frutos secos son altos en Omega 6.

¿Cual es su función? El ácido linoléico es esencial en el organismo regulando las prostaglandinas que a su vez regula las hormonas, la contracción muscular, la agregación de plaquetas...etc.

Omega 3: EPA;DHA, ALA

¿Dónde se encuentran? Las fuentes más comunes son:

Salmon, sardinas, caballa, atún
Semillas de lino, nueces

Una nota a mencionar respecto de las semillas de lino, consumidas por los vegetarianos y veganos, en sustitución del pescado. Estas semillas contienen el ácido graso Alfa linolénico, que es un precursor del acido graso  esencial EPA y DHA, presente en el pescado azul. Se ha estudiado que el ALA solo queda parcialmente convertido en EPA/DHA en el organismo. Esto significa que no encotraremos exactamente los mismos beneficios que con pescado.

¿Cuál es su función?

Los  dos ácidos grasos Omega 3 Esenciales son el EPA y el DHA.(abreviación corta de un interminable compuesto químico)
Su función más importante es la de regular los procesos inflamatorios. Es decir, su presencia frena la inflamación celular producida en muchas enfermedades: enfermedades coronarias, artritis reumatoide, trombosis, asma... La lista es larga!

Los beneficios de DHA

Vital para el cerebro--> Es bueno para mujeres embarazadas para asegurar el buen desarrollo neurológico del feto.
Mejora las funciones del cerebro y se ha comprobado su eficacia su ingesta para la mejora congnitiva y de conducta---> Especialmente indicado para prevenir demencia en ancianos
Reduce los síntomas de trastorno por deficit de atención con hiperactividad en niños--> Muy importante para el niño hiperactivo con dificultades de concentración

La dosis justa

El problema que tenemos en nuestra dieta es el exceso de Omega 6 y no suficiente ingesta de Omega 3. Desde los años 70 la industria alimentaria ha incluido en sus productos excesos de aceites con alto porcentaje en omega 6 y además se ha reducido drasticamente el consumo de alimentos ricos en Omega 3.

Este desequilibrio en la dieta es causante de muchas enfermedades actuales. En Estados Unidos el ratio de omega3:omega6 es 1:20  (20 veces  más de los que deberiamos consumir!)
En paises mediterráneos es posible que haya más ingesta de pescados azules, si se sigue la dieta tradicional, ya que la dieta esta basada en pescados y aceite de oliva. Es incluso mejor si llevas una dieta típica de Japón o Groenlandia.

¿Que pasa cuando consumimos demasiados Omega 6?

Este desequilibrio induce la inflamación en el organismo.
Omega 6 es pro inflamatorio
Omega 3 es no inflamatorio

Por tanto una dieta rica en Omega 6 y pobre en Omega 3 aumenta el riesgo de inflamación y de enfermedades asociadas a esto:

artritis reumatoide
asma
desórdenes y enfermedades mentales
diabetes tipo 2
obesidad
cancer
enfermedades cardiovasculares
Síndrome de colon irritable

Hay que decir que que la gente que come más pescado suele tener mejor salud ya que se alimentan menos de comida procesada y productos con exceso de frutos secos y aceites vegetales.

Para los más pequeños, que muchas veces es dificil introducirles pescados azules en la dieta, hay alternativas como los suplementos en forma de gominola que ayudarán a que el niño crezca con una buena dosis de Omega 3.