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Sources of Omega 3 & Omega 6

Omega-3 and omega-6 fatty acids are essential to our health. The human body cannot make these fatty acids, so it is necessary to eat a diet that provides sufficient sources of both omega-3 and omega-6 fatty acids. Omega-6 fatty acids are common in many of the foods that we eat regularly, so getting enough is easy. The problem is in getting enough omega-3 fatty acids to provide the proper balance between the two.

  1. The Role of Omega-3 and Omega-6 Fatty Acids

    • Omega-6 fatty acids are abundant in eggs, chicken, vegetable oils, pastries, leafy vegetables and nuts. They are important for the health of the skin, and play an important role in lowering cholesterol and enabling blood clotting. Unfortunately, when not properly balanced with omega-3 fatty acids, the omega-6 fatty acids can go too far in promoting clot formation, making the blood sticky and increasing the risk of heart attacks and stroke. The omega-3 fatty acids moderate this reaction and promote proper clotting and heart health.

    Ratio of omega 3 to 6

    • According to the University of Texas Southwestern Medical Center in Dallas, the average American diet contains about 20 times the amount of omega-6 fatty acids for every one omega-3 fatty acid. While the exact healthy ratio of omega-6 to omega-3 is not known, experts agree that a diet higher in omega-3 fatty acids is healthier.

    Sources of Omega-6

    • Most people get ample omega-6 fatty acids in their normal diet. Omega-6 fatty acids are found in a wide variety of vegetables, seeds, nuts, grains, and oils. Vegetable oils such as corn, safflower oil, sunflower oil, cottonseed oil and soybean oil are all high in omega-6 fatty acids.

    Sources of Omega-3

    • The best sources of omega-3 fatty acids are cold water fish such as salmon, mackerel, herring, anchovies and sardines. A small 1 1/2 ounce serving of these fish provide 1 gram of omega-3s, a full days recommended allowance of these essential fatty acids. The American Heart Association recommends that everyone eat at least two servings of fish every week.

      The best vegetarian sources of omega-3 fatty acids are flaxseeds and flaxseed oil. Nuts such as walnuts and pecans contain significant sources of omega-3s. Canola oil, soybean oil, walnut oil and wheat germ oil are concentrated sources of omega-3 fatty acids. Use a little of these oils in salad dressings. Vegetables and whole grains also contain omega-3 fatty acids.

    Absorption better from food

    • Norwegian researchers compared absorption of omega-3 fatty acids from natural food sources to absorption supplements. Results indicated that omega-3s are better absorbed from food and natural food sources. Blood levels of omega-3s were higher in those eating foods naturally high in omega-3 fatty acids.
      At the same time, blood levels of pro-inflammatory chemicals dropped in those eating fish rich in omega-3 fatty acids. Omega-fatty acids absorbed from fish are in the form of triglycerides, while those found in supplements are in the form of ethyl ester. The body converts the triglyceride form into ester forms whenever needed.

    A Warning

    • According to the FDA, fish absorb mercury and other harmful chemicals from the environment and we should not eat them in excess. The current advice is to eat up to 12 oz. of fish every week. In these amounts fish is safe and healthy for everyone and provides about half of the omega-3 fatty acids needed. Additional evidence suggests that wild fish contain more of the healthy omega-3s than farm raised fish and are preferable.

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