The Right Omega-3 and Omega-6 Ratio

Omega-3 and omega-6 fatty acids are considered essential fatty acids. This means that although they are essential for human health, the body cannot produce them and we need to eat foods containing omega fatty acids.

Omega-3s are found in fish, such as salmon, tuna and halibut, and in nut oils like flax, chia, hemp, walnut and canola. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon) at least two times a week.

Omega-6s are found in many commonly consumed foods including shortening, meat and dairy, as well as in oils found in processed foods such as sunflower, safflower, soybean, sesame and corn.

Omega-3 and omega-6 play a crucial role in brain function, as well as normal growth and development. Omega-3 also reduces inflammation and may help lower the risk of chronic diseases such as heart disease, cancer and arthritis. Omega-6 helps stimulate skin and hair growth, maintain bone health, regulate metabolism and maintain the reproductive system.

The suggested healthy balance of omega-6 to omega-3 is in the range of 2:1 to 4:1. Some health advocates suggest even lower ratios. However, the typical American diet contains 14 to 25 times more omega-6s than omega-3s. Although omega-6 is considered a healthy polyunsaturated fat, studies suggest that higher dietary omega-6 to omega-3 ratios promote inflammation and appear to be associated with chronic disease risk.

The Academy of Nutrition and Dietetics recommends adults consume 0.6% to 1.2% of intake as omega-3 and 3 to10 percent of intake as omega-6. These percentages are based on total energy intake that meets the needs of the individual.

So how can you increase your omega-3 intake and reduce your omega-6 intake? You can achieve this ratio by following a diet that emphasizes whole grains, fresh fruits and vegetables, fish, olive oil and garlic -- the Mediterranean diet is a great example. Studies show that people who follow a Mediterranean-style diet are less likely to develop heart disease. Choose more whole food options and try to reduce the amount of processed foods you eat.

Bottom Line: Reduce your intake of foods containing saturated fat -- meat, butter, cream sauces, fried foods and trans fats (hydrogenated fats) – which are found in many processed foods and can lead to inflammation. Focus on consuming a diet rich in whole grains, fruits and vegetables, fish and healthy oils. If you are currently being treated with any medications, consult your health care provider before using omega-3 or omega-6 fatty acid supplements.

Written by: Stephanie Coburn, Wellness Workdays Dietetic Intern

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