When people think about “fats” in food, it’s usually with suspicion.
For years, we’ve been taught to avoid them — to choose “low-fat” everything, to be wary of oils, to see fat as the enemy of health. But science (and common sense) tells a very different story: not all fats are created equal.
In fact, some fats are essential for your health. And two of the most important ones are Omega-3 and Omega-6.
These aren’t just buzzwords from nutrition labels — they’re essential fatty acids your body can’t produce on its own. That means the only way to get them is through your food.
What Are Omega-3 and Omega-6?
Both Omega-3 and Omega-6 are polyunsaturated fats — the “good fats” your body uses to:
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Build healthy cell membranes
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Regulate hormones
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Support heart, brain, and skin health
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Reduce (or in some cases, increase) inflammation
Omega-3 fats are known for their anti-inflammatory effects. They support brain function, heart health, eye health, and even mental well-being. Most notably, Omega-3 helps reduce chronic inflammation — a major driver behind issues like PCOS, diabetes, arthritis, and heart disease.
Omega-6 fats are also essential, but they tend to promote inflammation when consumed in excess. The body does need some inflammation — it’s part of healing. But the modern Indian diet is overloaded with Omega-6 due to heavy use of refined oils, processed foods, and ready-to-eat snacks.
The Balance Problem: Too Much Omega-6, Too Little Omega-3
The ideal Omega-6 to Omega-3 ratio is believed to be around 4:1. But in most Indian kitchens, that number can shoot up to 15:1 or even 20:1 — thanks to overuse of refined oils that are Omega-6 dominant.
This imbalance doesn’t just cancel out Omega-3’s benefits. It actively fuels inflammation, hormonal disruptions, and metabolic issues.
That’s why simply “eating more Omega-3” isn’t enough, we need to cut back Omega-6 sources while boosting Omega-3-rich foods.
How to Restore the Right Balance in Your Daily Cooking
Choose the Right Cooking Oils
Most refined oils (sunflower, soybean, corn) are extremely high in Omega-6 and low in nutrients due to high-heat processing. Instead, switch to cold-pressed oils like:
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Cold-Pressed Groundnut Oil – Balanced fat profile, retains natural antioxidants
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Cold-Pressed Mustard Oil – High in Omega-3 and powerful anti-inflammatory properties
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Cold-Pressed Coconut Oil – Rich in medium-chain triglycerides, easy on digestion
Welly Belly’s cold-pressed oils retain Omega fats in their natural form without chemical interference, without heat damage.
Include Omega-3-Rich Whole Foods
If you’re vegetarian or plant-based, here are excellent natural sources of Omega-3:
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Flaxseeds – Ground flax in smoothies or roti dough
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Chia seeds – Soaked and added to breakfast bowls or drinks
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Walnuts – A few daily can go a long way
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Mustard oil – Surprisingly rich in ALA, a plant-based form of Omega-3
These options aren’t expensive or hard to find, they’re just underused.
Who Needs Omega-3 the Most?
Honestly? Everyone.
But it’s especially important for:
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Women with PCOS or hormonal imbalances
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Individuals managing blood sugar and insulin resistance
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People over 30 — when metabolism and inflammation start to shift
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Those experiencing chronic fatigue, skin issues, mood crashes, or joint pain
Omega-3 doesn’t “cure” these conditions, but it plays a powerful supportive role in reducing symptoms and improving long-term resilience.
Final Thoughts:
The world doesn't need more food rules.
It needs better understanding of how ingredients work, and how small choices create lasting change.
Omega-3 and Omega-6 are both essential. The secret lies in balance, not elimination so if you're looking for one of the simplest, most impactful ways to support your body — start with your cooking oil.
