Understanding the Importance of Balancing Omega-3 Against Omega-6

Omega-3 and Omega-6 are essential fatty acids, this means we cannot make them on our own and have to obtain them from our diet. Both are polyunsaturated fatty acids which leads us to assume they are a good addition to our diet in any amount, but this is not strictly true. Before we ate processed foods and had a more natural diet, we probably consumed Omega-3 and Omega-6 in roughly equal quantities. This natural balance has been interfered with by the increase in the consumption of red meat and by manufacturers adding refined oils to foods, therefore increasing our intake of Omega 6. It is this imbalance that can lead to inflammation, which in turn leads to various ailments such as arthritis. We need some Omega 6 in our bodies and if we try to consume this through natural products like nuts and seeds, which also contain Omega 3, we will be well on the way to helping our bodies back to a natural equalibrium.

So, to redress this imbalance we need to increase our Omega 3 intake and decrease our consumption of Omega 6. A good source of Omega-3 fatty acids is oily fish like tuna, salmon, sardines, herring and mackerel. One of the best concentrate of Omega-3 is contained in anchovies. As I already mentioned Omega 3 can be found in nuts and seeds, along with Omega-6 but it is the refined oils derived from them that can cause the most problems for arthritis sufferers.

It is important to include healthy oils into our diet to redress this imbalance. Flaxseed oil (also known as linseed oil) is the best form of oil to do this as the ratio of Omega-3 to Omega-6 is high. Olive oil is the next best so if you try to eliminate other oils and red meat from your diet, and eat food high in Omega-3, you will start to rebalance your body and therefore reduce inflammation.

The following is taken from the University of Maryland Medical Centre's website:

'A healthy diet should consist of roughly 2 - 4 times fewer omega-6 fatty acids than omega-3 fatty acids. The typical American diet, however, tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids. Many researchers believe this is a significant factor in the rising rate of inflammatory disorders in the United States.'

Read more: http://www.umm.edu/altmed/articles/flaxseed-oil-000304.htm#ixzz1t9Au8nHZ

- Alison