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Consuming proper Omega 6 to Omega 3 essential fatty acids (EFAs) ratio is vital to your health.
The balance you are looking for, according to many studies, is between 2 and 4:1, Omega 6 to Omega 3.
However, some studies would suggest an equal balance or even that you take in more Omega 3s than Omega 6s.
Let’s look deeper to truly understand the importance of your Omega 6 to Omega 3 ratio and how you can achieve the desired balance.
What are Omega 3s?
Omega 3 is an Essential Fatty acid (EFA). It is necessary for your health, yet your body does not produce it. You must take in Omega 3 through your food or a supplement.
Why is Omega 3 important?
The critical forms of Omega 3, which have been thoroughly tested and found to have multiple health benefits, are:
- Docosahexaenoic acid (DHA)
- Eicosapentaenoic acid (EPA).
DHA and EPA are involved in
- Immune function
- Blood clotting
- Cell growth
Moreover, Omega-3 fatty acids are components of all of your cell membranes.
Omega 3 is also a natural anti-inflammatory.
Deficiencies of Omega 3 have been linked to approximately 50 diseases, including cancer, heart disease, diabetes, stroke, and arthritis.
Sources of Omega 3
There are both vegetable and animal sources of Omega 3.
The vegetable sources, mainly walnuts and flaxseeds, contain an Omega-3 called alpha-linolenic acid, or ALA, that your body must convert to EPA and DHA.
The most common animal sources of Omega 3 are cold-water fish such as salmon, sardines, herring, mackerel, black cod, Hoki, and bluefish. These contain the more valuable EPA and DHA.
What are Omega 6s?
Omega-6 is a type of Essential Fatty Acid (EFA) that comes in various forms, such as
- Linoleic acid (LA)
- Arachidonic acid (AA, or sometimes ARA).
Why is Omega 6 important?
Omega-6 fatty acids play a crucial role in brain function and normal growth and development.
They also help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
Like Omega 3s, Omega 6s reduce the risk of heart disease.
However, Omega 6s tend to promote inflammation.
Sources of Omega 6
There are high concentrations of Omega 6 in all regular (not organic) meat, such as
- Beef and chicken
- Virtually all nuts
- All cookies, cakes, commercial desserts (Not good sources)
- Packaged snacks (Not good sources).
The Proper Omega 6 to Omega 3 Ratio
Both Omega 3 and Omega 6 are Essential Fatty Acids (EFAs), and we require from our nutritious diet for better functioning of our body.
But, as you have learned, there are differences.
Omega 6s tend to produce inflammation, while Omega 3s are natural anti-inflammatories.
Moreover, Omega-6 fatty acids cause “stickiness” in the blood, which is good because it allows your blood to clot.
But it can be dangerous if there is too much of it, leading to blood that clots too easily, resulting in diseases like strokes.
Therefore, the health key is to maintain a proper balance or ratio of Omega 6 to Omega 3.
What’s the proper ratio of Omega-6 to Omega-3?
Throughout the history of humanity, we have taken in Omega 6s and Omega 3s on an essentially 1:1 ratio, which is considered an ideal ratio.
Beginning somewhere between 50 and 100 years ago, people eating a so-called western diet (high in processed foods) have taken in approximately 20 times more Omega 6 than Omega 3!
The Mediterranean diet is much more balanced in the Omega 6 to Omega 3 ratio.
The Mediterranean diet does not include much meat. It emphasizes foods rich in Omega-3 fatty acids such as whole grains, fresh fruits and vegetables, fish, olive oil, garlic, and moderate wine consumption.
Today, most research studies reveal that an acceptable goal is a ratio of 2 to 4:1 Omega 6 to Omega 3.
Some studies advocate a 1:1 ratio, and some others even recommend consuming more Omega 3s than Omega 6s.
Studies have shown that excessive Omega-6 and a very high omega-6/omega-3 ratio promote many diseases such as cardiovascular disease, cancer, and inflammatory and autoimmune diseases.
On the other hand, increased levels of Omega-3, and a low omega-6/omega-3 ratio, suppress those diseases.
The studies indicate that the optimal ratio may vary with the disease. Therefore, you should consult with your doctor on the proper ratio you should seek.
How Do You Balance Your Omega 6 and Omega 3 Intake?
Suppose you suffer from eczema, psoriasis, arthritis, diabetes, or mastalgia (breast tenderness).
In that case, you may be deficient in Omega 6, and you should consult with your doctor to learn if you should be taking an Omega 6 supplement.
However, more often, especially if you eat a western diet, you probably need more Omega 3, less Omega 6, or both in your diet.
To achieve that goal, you should eat more foods high in Omega 3s, such as cold-water fish, tuna, cod liver, halibut, herring, mackerel, trout, salmon, Hoki, and sardines.
And, you should eat less processed foods that are made of, or cooked in, vegetable oils or both.
If you cannot consistently eat a healthy ratio of Omega 6 to Omega 3, you should consider a pure, molecularly distilled Omega 3 fish oil supplement.
