Balancing the Essentials: Omega 3 & 6
Published in Action & Fitness Magazine 2009 issue
Omega 3 and 6 belong to the group of Essential Fatty Acids (EFAs). This means that our body can’t create them from other fats or raw materials. We can only get them from certain foods. By now, I’m sure you’ve heard a lot of what they can do to your body. And with everyone being so health-conscious these days, people are loading up on these healthy oils every chance they get.
What you might not know, however, is that an imbalance between the two can pose a risk on your health. Here’s everything you need to know on how to balance these essentials, because just like everything else, even the Omegas are not created equal.
THE TWO OMEGAS
Omega 3 and 6 are both polyunsaturated fatty acids but they differ in chemical structure. Aptly named, they are essential because of two reasons:
a.) The body can’t create them on its own, and
b.) The body needs them to function properly.
There are three main types of Omega-3 Fats—Eicosapentaenoic Acid (EPA), Docosahexaenoic Acid (DHA), and Alpha-linolenic acid (ALA). Omega 3 fats are mostly found in fatty fishes, seafood, nuts, vegetable and fish oils, and green leafy vegetables.
On the other hand, the major Omega 6 is Linoleic Acid, which the body converts into Gamma Linolenic Acid. The latter is the body’s natural defense against diabetic neuropathy, rheumatoid arthritis, eczema, psoriasis, cancer, and pre-menstrual syndrome.
Omega 6 can be found nuts, seeds, and oils. These days, refined vegetable oils are used in snack foods like crackers, cookies, sweets, and even baked goods. Soybean oil is used in processed foods and fast food meals. The prevalence of Omega 6 fats in fast food meals is the reason why we consume more Omega 6 but they are not, in essence, unhealthy.
WHY A BALANCE IS CALLED FOR
The body constructs hormones from both Omega 3 and Omega 6 fats, and these hormones have opposing effects on the body. The hormones derived from Omega 6 fats increase inflammation, cell proliferation, and blood clotting, while the hormones derived from Omega 3 fats do the exact opposite. In order to maintain a healthy body, both sets of hormones need to be balanced.
Before the concept of “fast food”, humans get an equal supply of Omega 3 and 6 in there diets. However, due to the break out of processed goods and ready-to-eat meals, recent studies have shown that Americans and Europeans consume more Omega 6 fats. The imbalance contributed to the rise of several illnesses like coronary heart disease, certain cancers, autoimmunity, asthma, and neurodegenerative diseases that are linked to the inflammation in the body.
Omega 3 and 6 imbalance is also connected with obesity, dyslexia, hyperactivity, depression, and even the tendency of violent behavior. According to Dr. Joseph Hibbeln, a psychiatrist at the National Institutes of Health in the U.S., if good fats are consumed in their proper proportions, they can help ease the above conditions.
THE RATIO
In today’s most popular diet regimens, the ratio of Omega 6 / Omega 3 is 10:1 and sometimes as high as 30:1. The high intake of Omega 6 comes from oils used in cooking and preparing food, while Omega 3 comes mostly from sea foods and greens.
However, a few studies suggest a much lower ratio ranging between 2:1 and 5:1 can reduce the risk of heart diseases, autoimmune disorders, and several types of cancers.
HEALTH BENEFITS OF THESE ESSENTIAL FATTY ACIDS
1. So you see, not all fats are evil. The body needs fats for vitamin absorption, energy, insulation, and several body functions. Without fat, the body can’t function properly. Essentials fatty acids such as Omega 3 and 6 have huge impact on the body at a cellular level. Consuming them in the proper ratio will give you these amazing health benefits:
2. Increased energy, stamina, and performance. EFAs help prevent muscle break down. They also hasten the body’s ability to recover from fatigue.
3. Stronger immune system. Omega 3’s anti-inflammatory properties help reduce the risk of autoimmune damage.
4. Lower most risk factors for cardiovascular diseases. EFAs are proven to reduce the levels of triglycerides, fibrinogen, blood clotting, inflammation, and blood pressure.
5. Better brain function: EFAs improve intelligence, behavior, mood, and vision. The brain is made of 60% fat and EFAs are essential to the nervous system as they are used in the production of the neurotransmitter serotonin. Certain brain diseases and even depression are linked to Omega 3 deficiency.
6. Weight loss. Recent studies have shown that EFAs hinder the genes that manufacture fat. EFAs help curb the appetite, therefore, they are beneficial to weight loss.
7. Better digestion. Poor digestion can result in gut inflammation, allergies, and leaky guts. Omega 3’s ability to reduce inflammation is beneficial to healthy digestion.
8. Stronger defense against infections. EFAs help shield the body against infections with their anti-yeast, anti-microbial, and anti-fungal properties. They also help prevent osteoporosis by helping distribute the minerals needed for stronger bones and teeth.
9. Healthier physical appearance. It’s true: what you eat shows. Loading up on the good fats can help relieve skin conditions like acne, psoriasis, and eczema.
10. Better defense against diabetes. EFAs help lower and stabilize blood sugar levels. Several studies have proven that those who consume fish oil have lowered their blood sugar levels in just 12 weeks.
11. Reduce risk of birth complication. A growing fetus needs all the EFAs from the mother’s body in order to develop fully. Therefore, pregnant mothers can suffer from EFA deficiency. Omega-3 supplements have been recommended to help reduce the risk of preeclampsia and stillbirth.
EXCELLENT SOURCES OF OMEGA 3 FATS:
• Seeds: Flax, clove, mustard, pumpkin
• Nuts: Walnuts, butternuts, pecans, hazelnuts
• Beans: Soybeans, tofu
• Seafood: Salmon, scallops, halibut, cod, tuna, shrimp, mackerel, anchovies
• Vegetables: Cauliflower, cabbage, Brussels sprouts, broccoli
• Fruits: Kiwi, black raspberry, strawberry
• Oils: Fish oil, linseed oil, brown algae oil, canola oil, olive oil, soybean oil,
• Others:
o Eggs produced by chickens that ate insects and greens instead of corn and soybeans
o Cow beef that fed on grass
o Cheese and milk from grass-fed cows
o Omega-3 supplements
EXCELLENT SOURCES OF OMEGA 6 FATS:
Omega 6 fats can be found mostly in oils such as those produced from corn, soybean, olive, chestnut, sunflower, and safflower. It can also be found in eggs, meat, nuts, seeds, and dairy products. Foods that are packed with healthy fats, proteins, fiber, and antioxidants are also abundant in Omega 6 fats. Processed goods and fast food meals rely heavily on oils rich in Omega 6. It’s better to get your Omega 6 from healthier choices than getting them from processed goods.
