The two main categories we get asked about the most and cover below are Omega-3 and Omega-6 fatty acids. To promote good health these fatty acids must be eaten in the required amounts and ratio.
Examples of Omega-3 food sources:
- Oily fish (salmon, mackeral, sardines, herring)
- Walnuts
- Naturally Reared Eggs
- Grass-fed Meat
- Sunflower oil
- Pumpkin seeds
- Sesame seeds
The basis of nutritional medicine is that dietary factors are imperative for good health. Omega-3 directly influences inflammatory hormone production and gene expression in the cell. Because cells are the basic building blocks of the body, if these are not healthy then our tissues and organs can’t be healthy. Many recent Studies have shown that excessive amounts of omega-6, or a very high ratio of omega-6 to omega-3 promotes inflammation and can contribute to the development of lifestyle diseases such as cardiovascular disease, cancer and autoimmune diseases.
If you suspect yourself of being deficient or having in imbalanced ratio of omega-6 to omega-3, a simple blood test at your doctor will give you all the info you need to see if this is the case. In the case of the Paleolithic Diet (Paleo Diet) we covered in a previous newsletter months back, our ancestral diet provides a ratio of 1:1 while the modern Western diet is between 1:16 omega-3 to omega-6. Following a Paleolithic diet promotes a better balance between these fatty acids by reducing the intake of omega-6 and increasing the sources of omega-3 with more wild (non-farmed) oily fish, grass-fed meat, free-range eggs and green vegetables.
At the onset of the Industrial Revolution (140 years ago) there was a huge shift in the ratio of recommended omega-6 to omega-3 fatty acids in the diet. Consumption of omega-6 fats increased at the expense of omega-3 fats. This change was due to both the arrival of the modern vegetable oil industry and the increased use of cereal grains as feed for domestic livestock (which in turn altered the fatty acid profile of meat that humans consumed).
Recent studies have suggested the ideal ratio of omega-6 to omega-3 to be between 2:1 to 1:1, similar to what we have outlined above. In terms of dietary choices omega-3 fatty acids found in oily fish have been shown to reduce the tendency of blood to clot, lower triglyceride levels and raise HDL (good) cholesterol which mitigate against the risk factors associated with heart disease.
How to ensure optimal your omega-3 and omega-6 intake
- Aim to consume at least 3oz of DHA-rich fish such as tuna, salmon, mackerel, cod, crab, shrimp and oysters two times per week.
- When choosing a food fortified with omega-3s, preferentially choose those that contain DHA.
- If you’re pregnant or nursing or at risk of heart disease, discuss with your doctor whether you should be taking a DHA supplement.
- Continue to consume a diet with adequate amounts of omega-6 fatty acids. It’s not too difficult to consume recommended amount of 12-17g per day (tbs corn or soybean oil = 7g linoleic acid).
- The American Heart Association recommends that Americans consume 5-10% of calories of omega-6 polyunsaturated fatty acids – that’s about 12 grams per day for women and 17g for men.
Until Next Time!
Keep it fit,
Fitness Mastermind, LLC
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