Many people know that getting enough omega-3 fats is extremely important. However, some will overlook the importance of the omega-6:omega-3 ratio. To achieve the full benefit of omega-3 one needs to moderate their omega-6 fat intake. If you are taking in one unit of omega-3 fat for every 25 units of omega-6 fat, chances of omega-3's acting as the predominate fat are decreased. Typical Western diets provide ratios between 10:1 and 30:1 (omega-6:omega-3) obviously skewed toward omega-6 fat intake. Click here for some research info about healthy fats. Also, a very popular Health Advocate recommends EFA's and addresses the safety issues. Check out Dr. Mercola's article here.
One of the most important things to do when trying to balance fat intake is eat more vegetables and fruits. While they contain only small amounts of fat, the omega ratios are optimal.
We have 3 lists below. They highlight the omega-6:omega-3 ratio of many foods. The optimal ratio of omega-6:omega-3 is likely between 4:1 and 1:1.
Best choices. these foods will improve omega fat ratio
--Less than 5:1 (omega-6:omega-3) ratio
- Flaxseeds
- Flaxseed oil
- Chia seeds (Salba)
- Canola oil
- Walnuts
- Walnut oil
- Borage oil
- Kidney beans
- White beans
- Kelp
- Lima beans
- Perilla seed oil
- Camelina seed oil
- Kiwifruit seed oil
- Lingonberry seed oil (cranberry seed oil)
- Seaweed
- Green leafy vegetables
- Many fruits
Average choices . these foods generally have minimal impact on omega fat ratio
--5:1 to 8:1 (omega-6:omega-3) ratio
- Soybeans
- Soybean oil
Poor choices - these foods will skew omega fat intake
--Greater than 8:1 (omega-6:omega-3) ratio
- Sunflower oil
- Corn oil
- Wheat germ oil
- Safflower oil
- Sesame oil
- Apricot kernel oil
- Olive oil
- Cottonseed oil
- Avocado oil
- Brazil nuts
- Sesame seeds
- Margarine
- Pumpkin seeds
- Almonds
- Almond oil
- Almond butter
- Peanuts
- Peanut oil
- Peanut butter
- Pistachios
- Lard
- Palm oil (tree lard)
- Most conventional red meat
- Most conventional pork
- Most conventional dairy
Notes:
Olive oil, peanut oil and canola oil have very high amounts of monounsaturated fat, which leaves low amounts of both omega-3 and omega-6 fats. These will likely have minimal impact on omega fat ratio unless consumed in extremely high amounts.
The following animal products have a healthy omega fat balance.
- Salmon
- Herring
- Tuna
- Mackerel
- Sardines
- Anchovy
- Halibut
- Omega-3 eggs
- Grass-fed beef
- Grass-fed dairy
Click here to purchase the right fish oil supplement from Innate choice. Our access code for patients is wp47070. You will get a discount with that access code if you purchase from the website.
Click here to go to the Carlson's Lab website for their product.
Click here to go to the Nordic Naturals website for their product.
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