Foods Containing Omega 3 & Omega 6

As more is learned about what each nutrient does for the body, knowledge of how excesses and deficiencies can lead to disease increases. Two vital components of every diet, omega 3 and omega 6, are found in a variety of foods. The importance of examining consumption of foods containing omega 3 and omega 6 cannot be understated.

What Are They?

• Omega 3 and omega 6 are essential fatty acids. Omega 3 has a reputation as the "good" fat. This is because, unlike the fats found in butter and cheese, they do not add the "bad" kind of cholesterol to the body. They are needed for many processes such as hormone production, growth and maintaining the immune system. Omega 6 has been portrayed as the villain, because over consumption may lead to the some of the same diseases omega 3 prevents. Both are essential for proper health.

The Health Advantages of Omega 3

• People who eat foods rich in omega 3 enjoy increased benefits in many areas of their health. One of those is reduced incidence of heart disease, because the good fats help to lessen excessive blood clotting. This is achieved by decreasing the tendency of platelets in the blood to stick to each other. The good fat also decreases amounts of other less-beneficial fats like cholesterol and triglycerides in the bloodstream. It further protects the circulatory system by preventing arterial thickening by inhibiting the growth of the cells in their walls.

Foods Containing Omega 3

• Eggs are an easily assimilated food with high levels of omega 3. When shopping, look for special labels to indicate they come from chickens fed a diet that produces eggs with 100 to 200 mg of omega 3, six times that of an ordinary egg. Very high levels of omega 3 are found in flaxseed and walnuts. Soybeans and tofu also contain large amounts of this fatty acid. A lot of seafood, such as fish, shrimp and scallops, are good sources of omega 3.

Omega 6 Found in Oils

• Omega 6 is a linoleic acid and is found largely in oils such as corn oil, sesame seed oil, sunflower oil, soybean oil, walnut oil and wheat germ oil. The oil with the most omega 6 is safflower oil. There are, however, omega 6s in green leafy vegetables and grains as well.

Symptoms Indicating a Deficiency of Omega 3

• Those who eat too little foods containing omega 3 may experience some of the following symptoms: heart disease; joint pain; skin, hair and nail dryness and damage; diabetes; depression; fatigue and loss of concentration.

  Because of the variety of symptoms, deficiency is very hard to diagnose, so supplementation can prevent these problems from arising.

Too Much or Too Little Omega 3 & Omega 6?

• Products for consumption rich in omega 6 are easy to find, and those with omega 3 are less so. Research indicates that the general population is consuming far too much of the first, and too little of the second. Processed foods, in particular, are high in omega 6, because corn oil, a rich source of omega 6, is commonly used. Watch your intake of these foods, especially if there is no supplementation of omega 3. Researchers looking into bi-polar disorder are experimenting with balancing these two levels to relieve the intense symptoms of sufferers from this disease. Typical Western diets have up to 30 times the amount of omega 6 to omega 3; a reasonable ratio is 4 to 1.

How to Supplement Intake of Omega 3

• Adding omega 3 to any diet should be done slowly, using a reliable source of the fatty acid. Taking 2 to 3 g a day of omega 3 is considered a safe level by the U.S. Food and Drug Administration and will help keep the inflammation caused in the body by high levels of omega 6 to a minimum. You can help this by reducing the amount of processed foods you consume.