Today’s Q&A comes from a reader interested in the essential fatty acids called omega 3 and omega 6 (omega fats). We will briefly describe them and some of their benefits.
Q: I see a lot in the news about omega 3s and omega 6s. What are they?
A: Fat is bad; fat is good. Eat low fat, no fat, high fat. Omega 3s and 6s are types of dietary fat. Navigating the recommendations for dietary fat intake can be confusing. Experts are unanimous that fats play an important role in brain development, heart health, immunity function and more, but navigating proper intake of the ‘good fats’ can be a challenging task.
Omega-3s. This essential fatty acid (EFA) is responsible for reducing inflammation, helping the brain grow, and preventing heart disease, among other key functions. The problem is that the American diet is typically far too low in this polyunsaturated fat. The body cannot produce essential fatty acids so we must get them through diet or supplements.
Sources: Cold water fish (wild caught salmon, mackerel, and tuna), kidney beans, broccoli, spinach, walnuts, and flax seed are some of the best sources of omega-3s. Grass fed beef has a greater amount of omega-3s than grain fed beef. Because our need for these is so strong and deficit typically so great, many doctors recommend taking 600 mg of an omega-3 supplement of DHA per day.
Omega-6s. Think of omega-6s as the counterpart to omega-3s. Like omega-3s, omega-6s cannot be synthesized by the body, making this polyunsaturated fat an essential fatty acid as well. While omega-3s help reduce inflammation, omega-6s aid in the inflammatory process. While inflammation has a negative connotation associated with it because of the damage too much inflammation can cause, inflammation plays a vital role in the immune response. Omega-6s also help with blood clotting, hair and nail growth, and brain function.
The concern with omega-6 intake comes in because the typical American diet has far too much of this fatty acid. Ideally, we need a ratio of 1:1 (up to 5:1 depending on the literature) when it comes to omega-6s to omega-3s. In order to achieve this ratio, we must not only include more omega-3s, but decrease our omega-6 intake.
Sources: It is likely you already have more than enough omega-6s in your diet, but it is wise to replace the unhealthy processed sources of omega-6s (safflower oil, sunflower oil, grapeseed oil, corn oil, vegetable oil) with sources that are better for our overall health. Some of the best sources of omega-6s come from coconut oil, eggs, pumpkin seeds, and peanuts. Because our intake of omega-6s is in excess already, it is unadvisable for most Americans to choose a supplement with omega-6s.
Omega-9s. Omega-9s differ from omega- 3s and 6s because the body can produce small amounts of omega-9s on its own. For this reason they are not essential fatty acids. Omega-9s help to lower the risk of heart attack and decrease LDL cholesterol.
Sources: Good sources of omega-9s include olive oil, cashews, avocados, and pecans. Because such small amount of these sources are sufficient to provide your daily need for omega-9s it is unlikely that people need an omega-9 supplement.
Recommendations
It is hard to successfully improve your ratio of omega-3s to 6s by only increasing your omega-3 intake. You must also decrease your omega-6 intake for optimal benefits of the omega-3s. The first step is cutting down on processed foods. Since most oils used in processed foods are sources of omega-6s, removing or greatly reducing the intake of processed foods is a good starting place. Even simple foods, like roasted nuts, are often coated in the oils that are so high in omega-6 fats.
As you reduce your consumption of too many omega-6s, also increase your consumption of omega-3s by working the omega-3 sources listed above into your diet. Additionally, most doctors agree that an omega-3 supplement is something most people could benefit from taking each day.
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