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Inflammation is connected with conditions such as rheumatoid arthritis, asthma and atherosclerosis. Recent research shows a direct relationship between fatty acids in foods and inflammation. Certain foods result in either inflammatory or anti-inflammatory responses in the body based on their concentrations of omega-3 and omega-6 fatty acids.

Three types of omega-3 fatty acids are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linoleic acid (ALA). DHA and EPA are found mainly in fatty cold water fish. DHA is also found in certain types of algae and DHA fortified eggs. ALA is found in high concentrations in flax seeds, flax oil and chia seeds. Because DHA, EPA and ALA each have different roles in the body, it is best to include a variety of sources in a healthy diet.

Recent research confirms the anti-inflammatory activity of omega-3 fatty acids. The key with reducing inflammation, research shows, is to achieve a proper balance between omega-3 and omega-6 sources. Therefore, it is important to focus on including omega-3 rich foods such as cold water fish, DHA fortified eggs, flax seeds, flax oil and chia seeds. Other sources of omega-3s such as canola oil, walnuts, soybeans and soy oil also contain omega-6 fatty acids. While such foods are healthy choices to include in one’s diet, these foods would not increase the ratio of omega-3 fatty acids relative to omega-6 fatty acids.

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