Omega-3 vs. Omega-6 Balance
Earlier this week I wrote about why Omega-3 fatty acids are important and discovered that it’s not only important to eat Omega-3 oils but it’s important to ensure your Omega-3 and Omega-6 fatty acids are in proper balance. Both are essential but the proper ratio is necessary because both compete for the same metabolic enzymes. I’m not a Biology major but we know that Omega-3 and -6 fatty acids break down to the products we need (eicosanoids) and that process requires metabolic enzymes, if they’re both fighting for the same ingredients then we need to ensure one doesn’t “starve” out the other.
What’s the ratio healthy ratio? The healthy ratio appears to be anywhere from 1:1 (omega-6 to omega-3) to 4:1. According to JR Hibbeln in the American Journal of Clinical Nutrition, published June 2006, Western diets provide ratios of 10:1 to 30:1, which is far too much Omega-6.
The reason is because the oils we use often have a higher Omega-6 to Omega-3 ratio. Corn oil’s ratio is a staggering is 46:1. Popular new oils like Olive oil has anywhere from 3-13:1 and canola is 2:1 but both contain only a small amount.
How do you keep it in balance? Eat a diet rich in Omega-3’s and the it sounds like the Omega-6 will balance itself out. Eat lots of seafood or seeds that contain Omega-3 and everything should work out.
2 People have left comments on this post
Jul 26, 2008 - 09:07:51I can’t say enough good stuff about omega 3 fish oils.
On a personal level, they have helped me get my previously painful shoulders under control as well as help me get my stress induced Blood Pressure back down where it should be.
On a scientific level, there is more and more research coming out highlighting the benefits of this fat.
I blogged about how mothers who eat omega 3s during their pregnancies produce babies with high cognitive abilities.
http://healthhabits.wordpress.com/2008/05/29/pregnant-mothers-intake-of-omega-3-key-to-babies-big-brains/
Just be aware that not all fish oils are created equal. Buy the good stuff unless you enjoy mercury.
The proper balance between Omega-3 and Omega-6 is indeed important.
Along with the research from the American Journal of Clinical Nutrition cited here, is research from the World Health Organization.
The WHO suggests a similar balance. It points out that the ideal ratio has become increasingly difficult to maintain as food manufacturers distribute increasinly processed products.