Omega-3 vs Omega-6

I think you'll agree with me when I say: Nutritional information is an important part of a balanced diet. 👍

You can balance your diet into healthy eating if you know how to do it. 👍

In this post, I'll share the information that helps balance the omega-6 to omega-3 ratio. 👍

Omega-3 and omega-6 are both polyunsaturated fatty acids. The word "polyunsaturated" refers to the chemical structure.

The length of the fatty acid chain and the number of double bonds are related to the antioxidant activity. EPA has the greatest antioxidant activity. EPA and DPA are important agents to prevent cholesterol domain formation.

That's not all! Arachidonic acid of omega-6 fatty acid does not perform the antioxidant activity.

They are essential fatty acids.

If we don't get them from our diet this deficiency causes some health problems, and eventually, we get sick.

Types of omega-3 polyunsaturated fatty acids (List of omega−3 fatty acids):

eicosapentaenoic acid (EPA),
docosahexaenoic acid (DHA).
α-linolenic acid (ALA),
stearidonic acid (SDA),
docosapentaenoic acid (DPA).

As types of omega-3 fatty acids, your body can synthesize EPA and DHA from ALA. But this conversion efficiency is low, so it is better to eat omega-3 foods rich in EPA and DHA.

Types of omega-6 polyunsaturated fatty acids (List of omega−6 fatty acids):

Linoleic acid (LA)
Arachidonic acid (ARA)
Gamma linoleic acid (GLA)
Conjugated linoleic acid (CLA)

Linoleic acid can be converted into arachidonic acid (ARA).

Omega-6 fatty acids are mainly used for energy in our bodies.

Omega-6 and omega-3 fatty acids are important parts of cell membranes.

Though they both have common structural features, omega-3 & -6s have different functions and health effects on the body.

Researches have shown that omega-6 and omega-3 fatty acids cause different effects on the body.

Omega-6 is pro-inflammatory, while omega-3 is anti-inflammatory. Omega-6 increases inflammation, while omega-3 helps reduce inflammation.

Inflammation is your body's reaction to injury or infection. If inflammation lasts for a long time, it can worsen most diseases.

Western diets do not have sufficient omega 3 polyunsaturated fatty acids and have excessive amounts of omega-6 fatty acids. Moreover, the omega-6/omega-3 ratio is very high.

Omega-3 to Omega-6 Ratio

In recent decades, in Western diets, the intake of omega-6 fatty acid increased and the omega-3 fatty acid decreased.

The omega-6/omega-3 ratio performed a large increase from 1:1 (initially; pre-industrial communities) to 20:1 (today; industrial/post-industrial communities).

Why does this matter?

This change in the ratio (omega 6 vs omega 3) of fatty acids goes along with a significant increase in the density of obesity.

Studies reveal that the high omega-6/omega-3 ratio causes an increased risk of obesity.

In other words, high omega-3 helps decrease the risk of obesity.

A balanced omega-6/omega-3 ratio is important for your health.

Why?

High levels of omega-6 and -the result of this- high omega-6/omega-3 ratio cause many other diseases. Cardiovascular disease, cancer, and inflammation are some examples of this mechanism.

Whereas high levels of omega-3 and the low omega-6/omega-3 ratio has suppressive effects on diseases.

Women having lower omega-6/omega-3 ratios are lower likely to have breast cancer risk.

It was found that the low omega-6/omega-3 ratio suppressed not only breast cancer but also rheumatoid arthritis and asthma diseases.

What is the optimal ratio?

Studies show that the optimal ratio may depend on the disease. And chronic diseases are multigenic and multifactorial.

Why does this matter? The recommended omega-3 dosage should be decided in relation to the degree of acuteness of the disease.

As explained above, a lower ratio of omega-6/omega-3 is crucial in reducing the risk of some diseases.

It is possible to prevent serious food-related health disorders by recognizing the molecular processes.

Excessive omega-6 makes some chronic health disorders worse and such disorders can be prevented by eating more omega-3 containing foods, less omega-6 fats, and fewer calories per meal.

Health Benefits of Omega-6

Is omega-6 good or bad?

Food containing omega-6 fatty acids does not mean it is unhealthy. If you ask “what are the health benefits of omega-6s ”? It has a number of health benefits for your body like omega-3.

They lower LDL cholesterol levels which is harmful. On the other side omega-6 also promotes HDL level. Do you recall the relationship between LDL cholesterol levels and heart attack?

Omega-6 is a good agent for lowering the risks of diabetic neuropathy, rheumatoid arthritis, and allergies.

Eating a diet rich in omega 6 foods can reduce the risk of type 2 diabetes. It improves the body’s sensitivity to insulin, and so helps keep blood sugar in check.

It has benefits for better brain health or mental health. Omega-6 fatty acids help healthy aging.

Polyunsaturated fatty acids promote brain structures and cognitive functions.

Omega-6 helps decrease symptoms of ADHD.

Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in evening primrose oil and borage oil. It was found that taking GLA supplements together with the drug was more effective at treating breast cancer than taking the drug alone.

Research has shown that taking CLA (Conjugated linoleic acid of omega-6) supplements per day effectively reduced body fat.

How can you actually use this?

Dietary Recommendations

Since the lower ratio of omega-6/omega-3 fatty acids is desirable, it is good to know dietary recommendations.

How to Balance The Ratio?

Omega-3 and omega-6 compete in producing tissue compositions.

Simply, you may start eating more omega-3 food rather than undesired food types of omega-6 (like junk food) for the health benefits of omega-3 fatty acids.

This step urges you to increase the omega-3 dosage.

If you ask "is omega-3 the same as fish oil", not exactly!

So, what is the real story?

Fish oil is derived from fish tissue. Usually, cold water or oily fish is preferred, sometimes derived from the livers of other fish.

However, there are also plant sources of omega-3s. If you check this blog's posts you will see some of the plant sources of omega-3s.

Good news for a vegan?

For vegans, there are vegan omega-3 supplements.

And for the fish sources, you may choose cold water (omega-rich) fish.

In addition to your diet, you can use omega-3 supplements.

If you ask the question "how much omega-3 per day" please read the title "Omega Fatty Acids" in the blog.

As a second step, you may reduce omega-6 vegetable (seed) oils.

If you know omega-6 contents of cooking oil types then you prefer better ones.

Here’s a list of amounts and types of omega-6s per 100 grams:

Soybean oil: 50 grams
Corn oil: 49 grams
Sunflower seeds: 34 grams
Almonds: 12 grams
Cashews: 8 grams

You can check this link to see the respective omega-6 contents of common fats and cooking oils.

For comprehensive information on healthy cooking oils, you may read this article.

Just to get an overview here's a comparison: Butter has 3 % and olive oil contains 10 % omega-6, while sunflower oil has 66 % omega-6.

On one side, nuts and seeds are healthy nutritions; on the other side, some of them contain high levels of omega-6. Therefore consumption of such natural food is recommended unless it is excessive.