We all know that we’re supposed to get our Omega-3s, but what about the ratio of omega-3 to omega-6 fatty acids? You may not have even heard of omega-6 fatty acids! So, what’s the deal with the omegas, why are they so important, and how do you get the proper ratio?
What are Omega-3 and Omega-6 Fatty Acids?
Omega-3 and omega-6 fatty acids are polyunsaturated fatty acids also known as PUFAs. This term is basically a description of the shape of the triglyceride, and how many hydrogens are attached to its carbon chain. Without getting too deep into the biochemistry of this, the shape of triglycerides, or how saturated they are with hydrogens, has a lot to do with how they act as food and in our bodies.
Both omega-3 and omega-6 fatty acids play important roles in the body. Omega-3 and 6 are precursors to substances that regulate blood pressure and inflammation.
Omega-3 is well known for its powerful anti-inflammatory properties. It’s a well-studied fatty acid for its potential protective role in heart health, diabetes and certain cancers.
Certain fatty acids are essential. This means that your body requires them, but cannot synthesize them on its own. The essential fatty acids are alpha-linolenic acid (ALA), an omega-3, and linoleic acid (LA), an omega-6 fatty acid.
The Importance of the Omega-6 / Omega-3 Ratio:
Research suggests that the diet upon which human beings evolved contained approximately a 1:1 ratio of omega-6/omega-3. Current data suggests that Western diets consist of a ratio closer to 16:1. This imbalance has been associated with an increase in the pathogenesis of several inflammatory diseases including cardiovascular disease, cancer and autoimmune diseases.
A diet with a low omega-6/omega-3 ratio and increased levels of omega-3 has been associated with suppressive effects on inflammatory health conditions. This means you are less likely to get these conditions, and it’s possible that balancing your omegas can reduce their severity. You’re also likely to experience a better quality of life because correcting your omega 6/3 balance reduces systemic inflammation which comes with all kinds of side effects.
The ideal ratio hasn’t been identified, but experts estimate that we should aim for as close to 1:1 as possible and try to stay under 4:1.
How To Get the Best Omega-6 / Omega-3 Ratio Through Diet:
Eat fatty fish 2-3 times per week. Omega-3 rich sources of fatty fish are as follows:
Salmon (highly recommend our Sriracha Lime Salmon and Pickled Ginger Salmon Burger recipes)
Sardines
Anchovies (recipe for the best Crunchy Kale Caesar Salad)
Atlantic mackerel
Cod
Herring
Lake trout
Canned, light tuna (We love Not Yo’ Mama’s Tuna Salad)
Consume grass-fed, grass-finished meat and dairy products.
Grass-fed meat typically has:
Less total fat
More heart-healthy omega-3 fatty acids
More conjugated linoleic acid, a type of fat that's thought to reduce heart disease and cancer risk
More antioxidant vitamins, such as vitamin E
Choose pasture-raised poultry and eggs.
Compared to eggs from conventionally-raised hens, pasture-raised hens produce eggs with twice as much omega-3 fatty acids, double the vitamin E, 38% more vitamin A and less than half the ratio of omega-6 to omega-3 fatty acids.
Add plant-based omega-3 to your diet. Plant-based sources of omega-3 include:
Walnuts (Love them in this Snickerdoodle Smoothie)
Chia seeds (Perfect in Overnight Oats)
Flax seeds (The perfect addition to our Pumpkin Pie Smoothie)
Hemp seeds
Algae (You can buy omega-3 algae supplements on Amazon)
Decrease dietary sources of omega-6.
Reduce consumption of vegetable oils such as:
Safflower, sunflower, canola, grapeseed, soybean, and peanut oils.
Replace the above oils with:
Olive, coconut and avocado oil, or grass-fed butter or ghee.
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