August 21, 2017
Understanding the benefits of the polyunsaturated fats, omega 3 and omega 6, it’s the balance of omega 3 to 6 that affects our health as much as any other aspect of dietary fat. This balance is as important as saturated to unsaturated fat or the correct amount of total fat.
The Importance of the Omega 3 to Omega 6 Ratio
It is possible that all health problems can be partly related to the ratio of omega 3’s to 6’s. This balance has been linked to risk of non insulin-dependent diabetes, obesity, coronary heart disease, chronic inflammation, and heart transplant success. Nearly all communication throughout the body depends at least in part on the correct balance between these two important fatty acids. This ratio is ideally from 1:1, 2:1 or 4:1, with twice as much omega 6 to 3. The average diet often contains as much as 10:1 or 20:1 or more of omega six.
Omega 3 is important in the functioning and communication of cell membranes which regulates nutrients entering cells and waste being removed from cells. Omega 3’s are highly concentrated in the brain and are important for cognitive and behavioural function. Omega 3 reduces inflammation and may help lower the risk of stroke, heart attack, and chronic disease such as heart disease, cancer, and arthritis.
The two primary omega 3 fatty acids are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). EPA and DHA are converted into a hormone like substance called prostaglandins that regulate cell activity. Series 3 prostaglandins work in an anti-inflammatory capacity, relaxing the blood platelets from clumping together. DHA and EPA can also lower blood glucose levels, increasing the affects of diabetes medication. It can lower blood pressure, however, it can also increase the affects of blood pressure medications. Caution should be used with extra supplementation of omega 3 if you are on blood pressure medication. EPA in supplements may also increase bleeding, so anyone on anticoagulant or blood thinning medication should be careful when taking these supplements.
Omega 3 is found in flax seed, chia seeds, and hemp seed, and their oils. Omega 3 is also found in green beans and cold water fish. Salmon, halibut, cod, trout and mackerel are good choices.
Omega 6 is part of all cell membranes, and is required for the maintenance of healthy skin, and is needed for normal functioning of the reproductive system. Arachidonic acid is one of the major derivatives of omega 6 and serves as a primary structural component of the central nervous system.
Series two prostaglandins are made from omega 6’s and they are pro-inflammatory. They are very important in time of injury. The blood vessels constrict, blood platelets clump together and the body reacts to protect itself from the injury or infection as part of the healing process. This is good if there is an actual injury. However, under certain circumstances it can trigger unwanted chronic inflammatory responses. Deficiency symptoms include fatigue, poor circulation, poor memory, dry skin, heart problems and mood swings. Low DHA intake has also been linked to depression, alzheimers, schizophrenia, ADHD, suicide risk, and parkinsons.
The highest sources of omega 6 are chickpeas, sunflower seeds, peanuts, pine nuts and oats. We need to replace some of our omega 6’s with omega 3’s. This would occur if we swapped out some of our chicken, pork or beef with cold water fish and also replaced peanuts for sesame seeds, flaxseed and pumpkin seeds. Try adding chia, hemp or flax seeds to a smoothie, and pumpkin seeds for an evening snack for more omega 3 in your diet.
