Nutrition Month Tip: Eat Less Omega-6 for More Omega-3
by Isa Doc on Thursday, March 31, 2011 at 5:05pm
The need to increase omega-3 fats—alpha-linolenic acid (ALA) found in flax seed and walnuts; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fish—has sprung to the forefront of any healthy diet plan. These beneficial fats are profoundly beneficial for our hearts, our brains, our skin, and even our joints. Yes, these fats are vital to our health.
Switching to a diet lower in omega-6 oils may improve omega-3 status, a new study suggests.
The dietary shifts that took place in the 20th century because of developments in food processing to animal feeding-operations not only displaced important aspects of a sustainable food-system, but also displaced these essential fatty acids in our diets. A common misconception is that nutritional quality of foods decreased, alongside reduced intake of omega-3s. While it would seem that the Western diet is replete in everything but omega-3 fats, this is not the case.
Findings published recently in the American Journal of Clinical Nutrition are that North Americans are not consuming less omega-3 fatty acids; from 1909 to 1999, omega-3 consumption increased!
So, then, what is the problem?
While dietary intake of omega-3s has seen a modest increase, consumption of its counterpart, omega-6, has skyrocketed.
According to the study, over the last century, consumption of omega-6 fatty acids, particularly linoleic acid (LA) from soy and corn oil, increased more than a thousand fold! This is the likely reason why most of us have a reduced concentration of omega-3 fatty acids in our bodies.
Why? Omega-3s and omega-6s are both essential for our health, but unfortunately they compete with one another for access to enzymes and entrance into tissues.
Too much of omega-6 leads to too little of omega-3.
When consumption of dietary omega-6 increased disproportionally to dietary omega-3, with it came a jump in chronic health problems. This is thought to be because omega-6 oils are precursors to pro-inflammatory compounds where as omega-3s are less so.
So, our last tip for National Nutrition Month is: make omega-3 fats a focus of your diet. If your diet is too rich in omega-6, then the omega-3s simply can’t contend. Take control of your dietary fats by following these simple, practical, suggestions:
Switching to a diet lower in omega-6 oils may improve omega-3 status, a new study suggests.The dietary shifts that took place in the 20th century because of developments in food processing to animal feeding-operations not only displaced important aspects of a sustainable food-system, but also displaced these essential fatty acids in our diets. A common misconception is that nutritional quality of foods decreased, alongside reduced intake of omega-3s. While it would seem that the Western diet is replete in everything but omega-3 fats, this is not the case.
Findings published recently in the American Journal of Clinical Nutrition are that North Americans are not consuming less omega-3 fatty acids; from 1909 to 1999, omega-3 consumption increased!
So, then, what is the problem?
While dietary intake of omega-3s has seen a modest increase, consumption of its counterpart, omega-6, has skyrocketed.
According to the study, over the last century, consumption of omega-6 fatty acids, particularly linoleic acid (LA) from soy and corn oil, increased more than a thousand fold! This is the likely reason why most of us have a reduced concentration of omega-3 fatty acids in our bodies.
Why? Omega-3s and omega-6s are both essential for our health, but unfortunately they compete with one another for access to enzymes and entrance into tissues.
Too much of omega-6 leads to too little of omega-3.
When consumption of dietary omega-6 increased disproportionally to dietary omega-3, with it came a jump in chronic health problems. This is thought to be because omega-6 oils are precursors to pro-inflammatory compounds where as omega-3s are less so.
So, our last tip for National Nutrition Month is: make omega-3 fats a focus of your diet. If your diet is too rich in omega-6, then the omega-3s simply can’t contend. Take control of your dietary fats by following these simple, practical, suggestions:
- Switch oils! Avoid vegetable cooking oils that are high in omega-6. Use olive oil instead.
- Avoid high-fat, processed foods.
- Eat fish at least two times weekly and take a fish oil supplement. Fish oil is the best source of dietary EPA and DHA, the long-chain omega-3 fats that are associated with the majority of the benefits, especially to cardiovascular health. A quality fish oil supplement like Isagenix IsaOmega Supreme™ will be free of heavy metals, PCBs and dioxins.
- Eat foods containing flax seed or walnuts. They contain a high content of omega-3 fatty acids, not to mention dietary fiber. Examples are Isagenix IsaLean® Shake or SlimCakes®, which feature flax seed.
- Enjoy IsaCrunch hemp seed as a snack or in salads, soups and yogurts. This ancient food serves as a good source of protein and provides an ideal ratio of 3:1 omega-6 to omega-3 fats, which is similar to what our hunter-gatherer ancestors are likely to have eaten.
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