Both Omega-3 and Omega-6 are essential fatty acids. The use of the word essential applies to nutritional elements that are necessary for us to consume in order for those nutrients to be available for use in our bodies. We produce Omega-9s organically.
The problem with the western diet today is we are over consuming Omega-6’s. Nonindustrialized countries are consuming Omega-6 to Omega-3 at a ratio of an average of 1:4 to 4:1. These populations have none of the common modern health ailments of industrialized nations like metabolic syndrome, obesity, diabetes and cardiovascular disease. On average the ratio of Omega 6:3 we westerners are consuming today is a whopping 16:1!
Omega-6 fatty acids are pro-inflammatory and linked to increased risk of heart disease. Conversely, Omega-3 reduces the risk of heart disease. High Omega-6 consumption is also linked to increased incidence of mental disorders such as violence, depression, and bipolar disorder.
The vitamin industry has pushed increasing consumption of Omega-3 via supplementation. It is better, however, to not only increase Omega-3 consumption but also reduce Omega-6 consumption. Consider increasing consumption of foods higher in Omega-3 and decreasing those foods that contain high levels of Omega-6 to benefit your health. The following lists are common nutrients that contain high Omega-3 levels and those to avoid that contain high Omega-6 levels.
Foods high in Omega-3:
Salmon, Walnuts,
Flax and Chia Seed,
Sardines,
Mackerel
Foods high in Omega-6:
Vegetable Oil, Salad Dressing/Mayo,
Chicken Fingers, French Fries, Fried Fish,
Cheese Puffs, Baked Sweets, Candy,
Reduced Fat/Regular Potato & Corn Chips
As always, eating a balanced diet with a variety of nutrient-dense foods is best for overall health!
Mind your body,
Melanie Riley, MS, CPT, 200RYT, MAT Specialist
allattitudefitness.com
@allattitudefitness
