mmmmm, fish
Anthropological research suggests that our ancestors thrived on a diet with an Omega-6 to Omega-3 ratio of approximately 1:1.
Today, our Western diet, has skewed that ratio of Omega-6 to Omega-3 essential fatty acids (EFA) to between 15:1 and 16.7:1.
So what does that mean?
The Science
Current research tells us that Omega-6 fatty acids are the cause of many of our Western diseases, including cardiovascular disease, cancer, inflammatory and autoimmune diseases. The researchers believe this for a few reasons.
1. Because of how Omega-6 fatty acids are broken down by your body, they are more likely than the Omega-3s to produce pro-inflammatory ‘eicosanoids‘. In fact, many of the drugs used to treat and manage these conditions work by blocking the effects of the potent Omega−6 fat, Arachidonic Acid,
That’s Bad.
2. The eicosanoids made from Omega-3 fatty acids are mainly anti-inflammatory.
That’s Good
3. Omega-6 and Omega-3 fatty acids have to compete with each other in order for them to be transformed from fatty acids into eicosanoids. So, when the ratio of Omega 6 to Omega 3 was 1:1, it was a fair fight. Now that it is 15 or 16:1, the Omega-6s win the fight and the result is increased inflammation and disease.
That’s Very Bad.
So What Do I Do?
Increase your consumption of Omega-3 foods and supplements and reduce your consumption of Omega-6 foods and supplements.
It would also not be a bad idea to discuss this plan with your doctor. Especially if you are taking drugs for any condition that may be affected by Omega-3s and Omega-6s.
Omega-3 Foods & Supplements
- Cold Water Oily Fish (be aware of mercury levels)
- Fish Oil, Krill or Omega 3 Algae Supplements (Third Party Purity testing required)
- Flax Seed, Flax Meal and Flax Oil Supplements
- Omega 3 supplemented Eggs
- Grass fed Beef or Lamb
Additional foods high in Omega-6 from NutritionData.com
Omega-6 Foods & Supplements
It’s not hard to find foods high in Omega-6 in our Western diet. Here are some of the worst offenders.
- Cooking Oils – sunflower, safflower, corn, cottonseed, and soybean
- Egg yolks
- Grain fed meats, particularly organ meats
- Farm raised fish
- All manner of processed foods
Additional foods high in Omega-6 from NutritionData.com
Keep in mind, Omega-6 is not all bad. The problem is that due to the type of foods we eat, we have thrown the balance between Omega-6 and Omega-3 completely out of whack.
What Happens If I Take My Fish Oils?
- You may reduce your risk of the eye disease – age-related macular degeneration (AMD)
- You may reduce your risk of asthma and allergies.
- You may reduce your risk of clogged arteries, even if you have other risk factors for heart disease.
- You may prevent diabetic complications such as: myocardial infarction and stroke due to atherosclerosis, retinopathy, end-stage renal disease, debilitating neuropathies, poor wound healing, enhanced risk of infection, and periodontal disease.
- You may reduce your risk of memory loss and stroke in your old age.
- You may improve your cognition and memory while helping to fight against such mental disorders as depression and mood disorders, schizophrenia, and dementia.
What Happens If I Don’t
The opposite of above.
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Thought you’d be interested in this short omega-3 video: http://www.youtube.com/watch?v=eIgNpsbvcVM
Fantastic detail! Thanks for your insight!
Thanks for the video link Susan.
Good luck with the book.
Mark – I think you would appreciate the video.
Nice post! We’re trying to increase our Omega-3 consumption, but it can be daunting when you don’t care for fish. Thank goodness for fish oil capsules!
Two brief thoughts.
1. One of the reasons why the essential balance between Omega-3 and Omega-6 fatty acids has been disruped stems from how our foods are processed and manufactured.
2. A few fish we tend to overlook when we’re looking for ways to increase our Omega-3 consumption: Sardines and Anchovies.
Awesome post. There is so much research and information about fish oil nowadays – I have all my personal training clients taking it now and the results are significant. It isn’t the cheapest stuff to take but the better quality means you can be sure you are taking in the oil and not the mercury – which can be bad in a whole new way
Great post! Thanks for writing about this!
Once again you are full of GREAT advice!!!! I am really enjoying your blog.
We take Carlson fish oils once/day and have no arthritic pain. Two other people I know took them 3 times/day and within 2 days had no more arthritic pain. It works that fast.
Have been wondering why eggs are inflammatory and now understand. We have switched to the Irish oat meal every a.m. and do not get that sluggish feeling anymore plus our elimination is very good now. We have cut back on meat quite a bit and eat fish 2-3 x’s week plus meat substitute plus veggie meals. I am always looking for nutritional ideas.
Thanks,
Julie
And let’s not forget flax as a great source for Omega-3s! Plus, no mercury or other heavy metals. Bonus!
Omega-3 can also alleviate the symptoms of dry eyes.
http://EyeDoctorsBlog.com
Thanks for posting this information. I agree that the ratio of omega 3 to omega 6 needs to be addressed if we are trying to achieve a healthier state. Unfortunately, the prevalence of processed foods as increased the amount of omega 6 in the everyday Westernized diet. We can take some cues from other countries by increasing our intake of fatty fish, fresh vegetables and fruits.