Articles -Fats & Fatty Acids
Omega-3 and Omega-6 Fatty Acids
Although the body makes and stores fat on its own there are two major types of fat that it does not produce naturally:
omega-3 fatty acids and omega-6 fatty acids.”
Both omega-3 and omega-6 fatty acids are an essential part of a healthy diet, but it is important they remain balanced.
The American Institute for Cancer Research reports that the current ratio of omega-6 fatty acids to omega-3 fatty acids in
the average North American diet is about 15-to-1. An ideal ratio would be 4-to-1. In some cases t the current ratio can be
as high as 20-to-1, You should aim for a ratio that’s closer to 5-to-2.
Omega-3 Fatty Acids
Omega-3 fatty acids are a group of polyunsaturated fats that have been shown to have an anti-inflammatory effect on the
body. They are also beneficial because they offer protection against depression, bipolar disorder and attention
deficit/hyperactivity disorder. Omega-3 fatty acids have also displayed a range of anti-cancer activities in the laboratory
and have been repeatedly associated with lower cancer risk in population studies.
Omega-3 fatty acids can be found in both plant and animal products.
The highest levels can be found in:
(Omega-3 fatty acids are very sensitive to light, oxygen and heat –
overexposure will destroy them.
This is why tuna, walleye and other warm-water fish are not good sources.)
Cold-water fish are the best dietary source of omega-3 fatty acids.
Other sources of omega-3 fatty acids are:
Although the body makes and stores fat on its own there are two major types of fat that it does not produce naturally:
omega-3 fatty acids and omega-6 fatty acids.”
Both omega-3 and omega-6 fatty acids are an essential part of a healthy diet, but it is important they remain balanced.
The American Institute for Cancer Research reports that the current ratio of omega-6 fatty acids to omega-3 fatty acids in
the average North American diet is about 15-to-1. An ideal ratio would be 4-to-1. In some cases t the current ratio can be
as high as 20-to-1, You should aim for a ratio that’s closer to 5-to-2.
Omega-3 Fatty Acids
Omega-3 fatty acids are a group of polyunsaturated fats that have been shown to have an anti-inflammatory effect on the
body. They are also beneficial because they offer protection against depression, bipolar disorder and attention
deficit/hyperactivity disorder. Omega-3 fatty acids have also displayed a range of anti-cancer activities in the laboratory
and have been repeatedly associated with lower cancer risk in population studies.
Omega-3 fatty acids can be found in both plant and animal products.
The highest levels can be found in:
- Flaxseed or flaxseed oil;
- Cold water fish such as salmon, herring, sardines and trout
- Fish oil.
(Omega-3 fatty acids are very sensitive to light, oxygen and heat –
overexposure will destroy them.
This is why tuna, walleye and other warm-water fish are not good sources.)
Cold-water fish are the best dietary source of omega-3 fatty acids.
Other sources of omega-3 fatty acids are:
- Walnut oil;
- Hemp seed;
- Pumpkin seeds;
- Canola oil;
- Soybean oil
- Black currant seed oil.
Omega-6 fatty acids are pro-inflammatory. Inflammation is essential because it helps the body repair itself (such as in the case of a
muscle sprain). But be cautious because too much inflammation can lead to chronic degenerative disease.
Omega-6 fatty acids are incorporated into the cell membrane. The more omega-6 fatty acids you have, the more prostaglandins (or
local cell mediators) there will be “When the cell is under stress, it places prostaglandins around it signaling to the body the need for
inflammation [or repair].
Omega-6 fatty acids can be found in:
muscle sprain). But be cautious because too much inflammation can lead to chronic degenerative disease.
Omega-6 fatty acids are incorporated into the cell membrane. The more omega-6 fatty acids you have, the more prostaglandins (or
local cell mediators) there will be “When the cell is under stress, it places prostaglandins around it signaling to the body the need for
inflammation [or repair].
Omega-6 fatty acids can be found in:
- Red meat
- Pork
- Dairy products
- Polyunsaturated Fatty Acids (PUFAs) such as soybean oil, canola oil and corn oil
The most important omega-6 fatty acid is arachidonic acid (AA), which can be items. Linoleic acid (LA) is converted to
gamma-linolenic acid (GLA) in the body and then further broken down into AA.
Getting the Balance You Need
North Americans are consuming significantly more omega-6 fatty acids than omega-3 fatty acids (a ratio of approximately 15-to-1).
The ratio can become unbalanced simply by the food choices you make. For example, beef that has been fed grain, soy beans,
hormones and other additives to fatten them up can have ratios as high as 15-to-1. When people consume this beef, it increases
their ratio as well. On the other hand, grass-fed, grass-finished beef have a ratio closer to 5-to-2, which is similar to the ratio
humans need
In order to fix the imbalance, we need to either decrease the intake of omega-6 fatty acids or increase the intake of omega-3
fatty acids.
You can decrease your omega-6 intake by avoiding plain oils and polyunsaturated fatty acids (PUFAs) such as corn oil and
soybean oil. The best way to increase omega-3 levels is to take cod liver oil or fish oil in the form of a capsule or in its natural state.
The American Heart Association recommends taking at least 1,000 milligrams of fish oil each day, which is about one
tablespoon.
Omega-3 fatty acids are also found in non-animal sources such as flaxseed or flaxseed oil. Take about three tablespoons of
ground flaxseed or two teaspoons of flaxseed oil each day.
gamma-linolenic acid (GLA) in the body and then further broken down into AA.
Getting the Balance You Need
North Americans are consuming significantly more omega-6 fatty acids than omega-3 fatty acids (a ratio of approximately 15-to-1).
The ratio can become unbalanced simply by the food choices you make. For example, beef that has been fed grain, soy beans,
hormones and other additives to fatten them up can have ratios as high as 15-to-1. When people consume this beef, it increases
their ratio as well. On the other hand, grass-fed, grass-finished beef have a ratio closer to 5-to-2, which is similar to the ratio
humans need
In order to fix the imbalance, we need to either decrease the intake of omega-6 fatty acids or increase the intake of omega-3
fatty acids.
You can decrease your omega-6 intake by avoiding plain oils and polyunsaturated fatty acids (PUFAs) such as corn oil and
soybean oil. The best way to increase omega-3 levels is to take cod liver oil or fish oil in the form of a capsule or in its natural state.
The American Heart Association recommends taking at least 1,000 milligrams of fish oil each day, which is about one
tablespoon.
Omega-3 fatty acids are also found in non-animal sources such as flaxseed or flaxseed oil. Take about three tablespoons of
ground flaxseed or two teaspoons of flaxseed oil each day.
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DIET
A-Z Weight Loss Diets
Diet & Physical Activity
NUTRITION
Healthy Eating Habits
The Superfoods
Best Foods for Anti-Aging
Best Heart Healthy Foods
Best Cancer Fighting Foods
Superfoods to Boost Immunity
WEIGHT MANGEMENT
Calculating Body Frame Size
Calculating Body Mass Index BMI)
PERSONAL CARE
Health & Nutition Resources
Web Links
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