OMEGA 3 VS. OMEGA 6
Why the balance of the two is important and what happens when the imbalance is off?
There are two main groups of fats: unsaturated and saturated, but not all fats are created equal. In addition to these two groups, there are also trans fats, but these fats are man-made through the chemical process of the hydrogenation of oils and should be avoided entirely. The word “fat” has a negative connotation, which can lead many people to thinking that if they consume fat, they will gain fat. Although this may be true if you are eating fats in a caloric surplus, eating fats in moderation will not directly cause weight gain. Unsaturated and saturated fats can be incorporated into a healthy diet to help maintain weight and keep the body functioning properly. The emphasis of fat consumption should mostly be put on unsaturated fats rather than saturated fats. Saturated fats, such as cheese or read meat, are okay in moderation, but if over eaten, they can cause increase the risk of heart disease and stroke.
There are two main types of unsaturated fats: monounsaturated and polyunsaturated. They are necessary in order to improve blood cholesterol, reduce inflammation, aid in brain function, and promote cell growth. Monounsaturated fats are found in foods such as olives, peanuts, and avocados. Polyunsaturated foods are found in foods such as walnuts, flax seeds, and fish. Within this group of polyunsaturated fats, omega-3 and omega-6 fatty acids are present. These are crucial to consume through foods because the body is not able to produce these naturally. They are not used just for energy; however, they are biologically active and play important roles in the body, such as reducing inflammation.
There are two critical types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the foundation for helping create hormones that control immune function, blood clotting, and cell growth. They can be found in mackerel, salmon, walnuts, chia seeds, soybeans, eggs, and many other animal-based foods.
Omega-6 fatty acids can easily be over consumed in the standard American diet. There are excess quantities of omega-6 fatty acids in many vegetable oils, such as corn oil, safflower oil, cottonseed oil, and soybean oil. These oils are commonly used in processed foods in the Western diet, which is why it is easy to over consume omega-6’s. However, there is one important plant-based omega-6, gamma linolenic acid (GLA), which should be prioritized. It comes with many health benefits, such as reducing inflammation, eczema, asthma, rheumatoid arthritis, diabetes, obesity, and cancer. It can be found in primrose oil, blackcurrant seed oil, borage seed oil, and hemp seed oil. In addition to these oils, it can also be found in hemp seeds, oats barley, and spirulina.
In order to keep inflammation levels in check, it is important to keep the ratio between omega-3’s and omega-6’s in balance. Those who consume the standard American diet are likely to have a high intake of omega-6’s and a lower intake of omega-3’s at a ratio of about 14:1. When omega-6 levels are too high and omega-3 levels are too low, this increases inflammation which can further raise the risk of diseases. The correct ratio should range from 4:1 to 1:4. In order to improve this ratio, it is not recommended to increase the amount of omega-3’s but rather reduce the amount of omega-6’s by avoiding processed seed and vegetable oils.