It you follow the popular media, it’s pretty easy to get confused about the little snippets of information you might hear swirling around here and there about what we should and shouldn’t be eating.
I do see a lot of confusion from readers and clients about the relationship between omega-3 and omega-6 fatty acids. Because popular media recommends eating more omega-3 fats and limiting omega-6 fatty acids, many people assume this means omega-3s are good and omega-6s are bad. This is not necessarily true. Both types of fatty acids are essential for good health- but as you’ll see below, it is the ratio between the two types that is of utmost importance for great health. Keep reading!
What Are Fatty Acids Anyway?
Omega-3 and omega-6 fatty acids are the product of the breakdown of dietary fat. The cells use them for energetic and metabolic processes. Because your body does not synthesize its own omega-3 or omega-6 fatty acids, they are considered “essential fatty acids (EFAs.)” That is, you must get these fatty acids from the foods you eat in order to sustain good health.
Neither omega-3 fatty acids nor omega-6 fatty acids are “bad.” Your body needs both for optimal health; however, it requires a balance between the two in order to function properly. According to an article in Biomedicine and Pharmacotherapy, the body requires a balance between the two at a ratio of about 1:1. Unfortunately, the typical Western diet has a ratio that is closer to 15:1 to 16.7:1 (and sometimes as high as 30:1!), with the imbalance skewing towards extremely high levels of omega-6 fatty acids. This can lead to lots of detrimental health and beauty issues! To understand why, let’s check out the roles both types of EFAs play in the body.
Role of Omega-6 Fatty Acids
Omega-6 fatty acids play many roles in cell regulation, structure, and protection. These functions are critical. Some of the functions of omega-6 fatty acids in the body include:
- Regulate metabolic function
- Promote immune response, including inflammation
- Promotes normal blood lipid profiles
- Promote platelet aggregation (essential for blood clotting)
Foods containing omega-6 fatty acids are pretty ubiquitous, without trying to seek it out or consume it specifically. It is present in seeds, nuts, whole grains, cereals, avocados, etc. But the reason the average Western diet contains way too much omega-6 fatty acids is the massive consumption of vegetable oils such as sunflower, soybean, and corn oils- not only for cooking, but also through eating processed foods, of which a shockingly high percentage contain these oils. Go ahead and check the label of snack foods! It’s in chips, crackers, frozen foods, etc. etc.
By the way, if you eat vegan products such as Earth Balance or Vegenaise, which I strongly caution against doing, you are eating virtually pure and large amounts of these omega-6 polyunsaturated vegetable oils (!). Like I always say, just because you are a vegan or vegetarian does not automatically mean you are healthy! You have to make good choices and stick to whole foods. Such oil-based products are processed and as far from being a whole food as can be.
Role of Omega-3 Fatty Acids
Omega-3 fatty acids are far less common in the typical Western diet, which is why the ratio between the two EFAs gets out of whack. Omega-3 fatty acids:
- Reduce and regulate inflammation
- Keeps blood from excessive clotting
- Reduce cytokines, which are involved in inflammatory processes
- Improve insulin response
- Promote healthy cell membranes
- Regulate prostaglandin production
Food sources of omega-3 fatty acids include seeds like chia, flax, and pumpkin, as well as walnuts. It’s also contained in some fish, but there are a lot of contamination issues with fish. Fish basically bathe all day tons of toxins and waste that is dumped into the oceans and waterways daily, which may not be visible to the naked eye but under a microscope could appear quite frightening.
Health Effects of EFA Imbalance
The imbalance between omega-3 and omega-6 fatty acids in the typical Western diet shows up in our society’s declining health. Health issues related to an EFA imbalance arise primarily from inflammation. Some of these health problems include:
- Inflammatory and chronic pain conditions
- Hardening of the arteries
- Heart disease
- Poor blood lipid profiles
- Clotting disorders
- Hormonal imbalances
- Depression and anxiety
- Autoimmune disease
- Asthma
Rebalancing
The main reason the Western diet is so far out of balance is the amount of processed foods most people eat. Processed foods are extremely high in omega-6 fatty acids because they contain many of the oils and ingredients that are high in omega-6 fatty acids, but not omega-3 fatty acids.
While many health professionals recommend remedying this situation by supplementing omega-3 fatty acids (such as from fish oil, which can often be rancid), I feel there’s a far better way. When you switch to a whole foods diet that relies primarily on the healthy plant foods our bodies crave, including fruits, vegetables, healthy whole grains, as well as some raw nuts and seeds (especially chia, my fav), your diet naturally shifts to the best balance between EFAs to support good health. This type of a diet is very similar to what our ancestors were able to naturally forage, and it is the diet human beings evolved to eat.
Note: Omega-3 fatty acids are converted into longer-chain EPA and DHA fats which are considered “nonessential”, since they can be made from the omega-3 fats found in greens, seeds and nuts. However, people’s ability to convert the omega-3 fatty acids into DHA may vary. Taking an algae-based DHA supplement can be nutritional insurance. Algae is the primary source from which the fish obtain their DHA.
So what’s the bottom line? The best way to balance your EFAs is to minimize processed and fast foods and instead rely on fruits, vegetables, nuts, seeds, and healthy whole grains like quinoa, millet and amaranth which are inexpensive to source. The Beauty Detox program is a very EFA-balanced diet that can help reduce inflammation and leave you feeling better and looking more glowing and healthy than you have in years!
Thanks for the great article Kim. I have two questions:
1: do you recommend a specific brand of vegan omega 3 supplements that do not contain vegetable oil?
2: does chlorella contain an appropriate amount of omega 3?
Krill oil should be a good addition.
Doesn’t algae come from the same dirty water as fish?
Excellent article on Omega 3 & 6. cant wait to pass along to my friends. people need to supply and or eat omega 3 & 6 for optimal health.
Sorry one more comment: your chlorella facts on protein amounts conduct on pages 59-60 and 154-155 in the beauty detox foods. I’m so confused now!
Great info., I am impressed with this website in the short time that I have been on…
Hi Kimberly,
So when I put the one tablespoon of ground flax seed on my dinner salad every evening, is that ok even when I am not eating a nut/seed based meal? Like if I am eating a grain based meal or goat cheese? Also, does the same hold true if I have the chia seed pudding for dessert? Both my son and I love that recipe!
Thanks for clarifying this for me. Loving your new book,
Monique
I have a very low thyroid problem. I take medicine everyday. I have been told that I have a little higher average in my cholesterole. My doctor is pushing fish oil pills. I am a vegearian, but will consume atlantic salmon on a fairly regular basis. -Monica
GREAT INFO KEEP IT COMING!
Wow! So much great information. I have Veganaise (the soy-freee one) but I won’t be using that again. Thanks so much for the warning!
In the Glowing Lean System you had a link for a DHA, but the link actually went to a completely different type of product. What brand of algae DHA was it supposed to be linked to?
Thanks and LOVE your new book!!
Thank you for the article. My question is if fish is pretty much toxic than what about the recommended algae ?
Thank you.
Good source o omega are flax seed and hemp seeds, even better than chia!
Thank you so much for the clear and concise explanation…I feel like I finally have some understanding now about what all of these letters/numbers mean (Omega 3, Omega 9, EFA, DHA, EPA, etc.,) and what foods I should be targeting rather than depending on supplements (which I hate). Dr. Joel Fuhrman has a DHA supplement he sells…do you have any comment on the necessity of that if your diet is balanced (as described in your posting)?
Hi Kimberly
I’m so glad you mentioned the problems with high omega 6 in Vegenaise. I received your new book along with Gwyneth Paltrows beautiful new book ‘It’s All Good’, from Amazon the other day and Gwyneth speaks very highly of Vegenaise, says she can’t live without it, but also cofessess to having all sorts of allergies. I’ve read on another blog that it contains MSG, http://healthybliss.net/whats-wrong-with-vegenaise/ Hopefully someone will pass this information onto Gwyneth, not just for the sake of her own health but that of her readers.
EXTREMELY INFORMATIVE. THANK YOU SO MUCH.
Thank you for explaining this so good. We only talk about these omega 3 and 6. So this puts a new light on everything. I have a sore knee at times. I will work on this and see if this has something to with it. The ex-ray showed nothing really wrong. Maybe inflamed.
Are there any Omega supplements that are your favorites? If i don’t get to natural foods/fish?? Thanks!
Oh ..I just received your book yesterday! :)
I am just beginning phasing into a more “Beauty Detox” way of eating and am very excited. I am wondering if anyone knows of or recommends an algae based DHA supplement out there?
Thanks for any insight!
what should we eat if not Earth Balance and Veganaise?
What an awesome article on Omega-3 and Omega-6 fatty acids. I have been trying to eat less processed food and more fruits, vegetables and healthy whole grains. The Beauty Detox Program will put me on the right track for better health.
Great article. I used the strategy of consuming fruits early morning then as the day goes heavier meals and helped me maintained my weight. I got that from the BEUTY DETOX book.
Question : what is the best way to get DHA algae based and the most affordable stores in the east coast. Thanks
Hi Kimberly:
I am desperately trying to follow your entire way of eating but live in Indonesia and we cannot get amaranth, quinoa or millet here. Also, pears, lemons apples, red cabbage, celery, and so many other key things that I need to follow your diet. Those things do not grow here…neither do almonds or almond milk! I cannot even get your books so have just been living off the few recipes that you have listed online.
Do you have any recommendations for me? Please help!
Thanks,
Kat
PS: can’t find the all important chia seeds, either…what should I do to follow your diet without about 75% of the most important things you say to eat on a daily basis?
Thanks so much…!
Kat
chia seeds are readily available online. I have ordered them and the are terrific.
Where do you live? You can order chia seeds and many other items on line, and in bulk.
What brand do you recommend? I’m having a difficult time determining if the DHA is algae based or not. None had vitiman D and Bs on the nutritional charts.
We are fairly certain We have check this out very same kind of declaration elsewhere, it must be gaining popularity using the public.
I have read somewhere the following quote and was wondering if it is true regarding plant vs. animal Omegas:
The ALA vs DHA & EPA thing only explains the difference in their omega-3 fatty acids. Plant fats are usually polyunsaturated. These PUFAs (which include both omega-6 and omega-3) can go rancid easily, promote inflammation, and may suppress the immune system. Balancing the omega-6 : omega-3 ratio is helpful, but minimizing PUFAs overall is still a good idea.
Thank you!