Omega-3 and Omega-6 Balance

Omega-3 and omega-6 are a classification of fatty acids that are both polyunsaturated fatty acids.  They differ from each other in their chemical structures and functions in the body.  There is one essential fatty acid in each of the previously mentioned omega categories.  These are alpha-linolenic acid (omega-3) and linoleic acid (omega-6).  These essential fatty acids are used in the body as precursor to form longer chained fatty acids which act as important hormones and are critical to our health.

In modern diets, there are few sources of omega-3 fatty acids, mainly the fat of cold water fish such as salmon, sardines, herring, mackerel, black cod, grass-fed beef and dairy, eggs from pasture-raised hens, flaxseed, and walnuts.  The two critical omega-3 fatty acids (EPA and DHA) are used by the body to control immune function, blood clotting, and cell growth as well as components of cell membranes.

By contrast, sources of omega-6 fatty acids are numerous in modern diets.  They are found in seeds and nuts, and the oils extracted from them.  Refined vegetables oils, such as soy oil, are used in most snack foods, cookies, crackers, breads, and sweets in the American diet as well as in fast food.  Soybean oil alone is now responsible for 20% of the calories in the American diet.

The body also constructs hormones from the longer chain omega-6 fatty acids.  In general, hormones derived from the two classes of essential fatty acids have opposite effects.  Those from omega-6 fatty acids tend to increase inflammation (an important component of the immune response), blood clotting, and cell proliferation, while those from omega-3 fatty acids decrease those functions. Both families of hormones must be in balance to maintain optimum health.

Many nutrition experts believe that before we relied so heavily on processed foods, humans consumed omega-3 and omega-6 fatty acids in roughly equal amounts.  Unfortunately, most North Americans now get far too many omega-6 and not enough omega-3.  This dietary imbalance may explain the rise of such diseases as asthma, coronary heart disease, many forms of cancer, autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body.  The imbalance between omega-3 and omega-6 may also contribute to obesity, depression, dyslexia, hyperactivity and even a tendency toward violence.  Bringing the fats into proper proportion may actually relieve those conditions, according to the National Institute of Health.

To keep the body and mind healthy, focus on a ratio of 1:1.  When choosing omega-3 fatty acids focus on the longer chain (EPA and DHA) sources.  The most current research indicates that the conversion of alpha-linolenic acid to EPA is less than 5% and less than 0.5% to DHA.  EPA and DHA are found in the animal sources of omega-3’s listed above.