The Best Omega 3 Vs. Omega 6 Levels
Omega-3 and omega-6 fatty acids are both essential fatty acids that we only can get through our diets. While the standard Western diet features high omega-6 vs. omega-3 levels, there is some evidence that a more balanced ratio is most beneficial.
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Ideal Omega-6 to Omega-3 Ratio
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According to the Linus Pauling Institute at Oregon State University, scientists believe that early humans consumed omega-6 to omega-3 fatty acids at a ratio of about one to one. The University of Maryland Medical Center advises that a healthy diet should feature an omega-6 to omega-3 ratio of between two to one and four to one.
Typical Western Ratio
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According to the Linus Pauling Institute, the ratio of omega-6 to omega-3 levels in a typical Western diet is around 10 to 1, likely due to the high prevalence of omega-6 vegetable oils as well as the lack of fish.
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Benefits
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According to the Linus Pauling Institute, consuming more omega-3 fatty acids (and thus lowering your ratio of omega-6 to omega-3 levels, assuming omega-6 intake remains constant) reduces the risk of cardiovascular disease and may help many other conditions including type 2 diabetes, rheumatoid arthritis and depression.
Decrease Omega-6 Intake
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Dr. Andrew Weil, founder of the Arizona Center for Integrative Medicine, advises that you can help to balance your omega-6 to omega-3 ratio by decreasing your consumption of processed foods and vegetable oils like soy, corn, and safflower.
Increase Omega-3 Intake
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To increase your omega-3 intake, Weil suggests eating more oily fish, flax seeds, omega-3 eggs, and potentially taking fish oil supplements. You may also consider switching to grass-fed beef, as cattle that is fed grass has higher omega-3 levels, according to CSU Chico.
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References
Resources
- Photo Credit Image by Flickr.com, courtesy of woodley wonderworks
