Dietary fat can be classified as either saturated or unsaturated. Unsaturated fats can be further divided into monounsaturated (olive oil is about 75% this type) and polyunsaturated. Polyunsaturated fats primarily occur in omega-3 or omega-6 configurations, with the difference being where the molecule is bent.
While this simple structural difference may seem trivial, it is actually very important. It turns out that throughout human history, our ancestors ate a ratio of about 1:1 of these two types of fat. Today, Americans eat between 10:1 and 25:1 omega-6 to omega-3 fats! The ratio of these fats affects the way our bodies function and has been linked to numerous chronic degenerative conditions.
Balancing Omega-3 and Omega-6?
Q:I don't understand the difference between omega-3 and omega-6 fatty acids. I know we're supposed to increase consumption of the omega-3s. Why?
A: Omega-3 and Omega-6 fats are both essential fatty acids, meaning our body doesn't make them and we must get them in our diet via the food we eat or supplementation. As mentioned above, both are polyunsaturated fatty acids that differ from each other in their chemical structure. In modern diets, there are few sources of omega-3 fatty acids, mainly the fat of cold water fish such as salmon, sardines, herring, mackerel, black cod, and bluefish. There are two critical omega-3 fatty acids, (eicosapentaenoic acid, called EPA and docosahexaenoic or DHA), that the body needs. Vegetarian sources, such as walnuts and flaxseeds contain a precursor omega-3 (alpha-linolenic acid called ALA) that the body must convert to EPA and DHA. EPA and DHA are the building blocks for hormones that control immune function, blood clotting, and cell growth as well as components of cell membranes.
Think about it like this:
*Every cell in your body (somewhere around 8-10 trillion!) has a specific function. Some cells carry oxygen to and throughout your body. Some cells help regulate proper endocrine and hormone function. Some cells kill cancer. Some cells help fight invaders like bacteria and viruses. Some cells make up your eyes, hair, bones, blood, cartilage....there are hundreds of cellular functions within our body's amazing systems and creation. EVERY cell has an important job and EVERY cell has a phospholipid (fat) membrane that needs to remain fluid and flexible for optimal receptor site performance and overall cell function. Too many Omega-6's and not enough Omega-3's will decrease cell membrane health, thereby decreasing cell performance. This can potentially affect all cell function! This is "The Theory of Everything" as Michael Pollan describes.
Q: So if both omega-3 and omega-6 are essential and needed, shouldn't we be worried about eating enough of both types?
A: True, but by contrast to the omega-3 lack of abundance in the Western diet, sources of omega-6 fatty acids are numerous in modern diets. Omega-6's are found in seeds, nuts (healthy sources of omega-6) and certain vegetables and grains (such as corn and soy...NOT healthy sources), and the oils extracted from them. Refined vegetable oils, such as soy oil and corn oil, are used in most of the snack foods, cookies, crackers, and sweets in the American diet as well as in fast food. Soybean oil alone is now so ubiquitous in fast foods and processed foods that an astounding 20 percent of the calories in the American diet are estimated to come from this single source.
The body also constructs hormones from omega 6 fatty acids. In general, hormones derived from the two classes of essential fatty acids have opposite effects. Those from omega-6 fatty acids tend to increase inflammation (an important component of the immune response), blood clotting, and cell proliferation, while those from omega-3 fatty acids decrease those functions. Both families of hormones must be in balance to maintain optimum health.
Many nutrition experts believe that before we relied so heavily on processed foods, humans consumed omega-3 and omega-6 fatty acids in roughly equal amounts. But to our great detriment, most North Americans and Europeans now get far too much of the omega-6s and not enough of the omega-3s. This dietary imbalance may explain the rise of such diseases as asthma, coronary heart disease, many forms of cancer, autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body. The imbalance between omega-3 and omega-6 fatty acids may also contribute to obesity, depression, dyslexia, hyperactivity and even a tendency toward violence.
Here's a partial list of what published studies have found about this ratio:
* Improving to a 4:1 ratio for those with cardiovascular disease leads to a 70% decrease in total mortality!
* For those with asthma, obtaining a 5:1 ratio benefits breathing (10:1 worsens the condition).
* In rheumatoid arthritis a 3:1 ratio suppresses inflammation.
* With colorectal cancer, getting to 2.5:1 reduces cancer cell proliferation.
Studies of those suffering from substance abuse, mental health conditions, and breast cancer have also shown benefit when we improve this ratio. In fact, best-selling author and professor Michael Pollan calls this ratio, "The Theory of Everything." Read his stuff!
Want to Know YOUR Omega-3 and Omega-6 ratio? We can test it!
Finding out your omega-3 to omega-6 ratio is as simple as a finger prick test. The test cost $139 and is done here at the office. If you are interested, it is probably best to schedule a morning appointment because a six hour fast (no food or drink) is recommended before the blood sample. The methodology is by capillary gas chromatography/mass spectroscopy. The results generally arrive within 2 weeks or less with levels of Omega-3 (ALA, EPA and DHA); Omega-6 (LA, GLA, DGLA and AA); Trans Fatty Acids; and the important index of Fatty Acid Ratios.
How do I improve my ratio?
Once you know what your ratio is, and assuming it could be improved, it is then time to take the proper steps to change it and improve it. There are too many studies out there that show having a skewed ratio of 15:1 or higher basically will lead to a degenerative or chronic type of disease (resulting in killers like heart disease, stroke, cancer; pain and sluggish feelings from inflammation, etc). Improving your numbers is best accomplished by supplementing omega-3's from fish oil and reducing the amount of omega-6 fats you consume. These are primarily found in corn oil, soy oil, sunflower & safflower oil and linseed oil. If you would like to have your levels tested or wish to know more about these fats, please contact me.
Next week's email/blog will be somewhat of a part 2 or continuation of this week's topic. I will discuss the importance of Grass-fed protein sources of meats and how it ties into the essential fatty acid ratio. Grain fed protein is another big contributor to the imbalance of Omega 3: Omega 6.
Also to Note: TITANS WON AGAIN!!! Supplements are 35% off this week.
Yours in Health,
Dr. David Mason