Both Omega-3 and Omega-6 fatty acids are healthy polyunsaturated fats that are considered essential because our body cannot make them and we must get them from our diet. Both are an important part of a balanced and diverse diet, as they play a key role in supporting healthy body functions and proper nutrition. However, it is important to get a balance of these types of fatty acids for optimum health, with a focus on more omega-3s to omega-6s.
In Europe, the average intake of Omega-3 fatty acids is about 0.1-0.5 g/day. And in the United States, the consumption is even lower: 0.1-0.2 g/day. Compared to Japan, where Omega-3 fatty acids intake is about 2 g/day, European and US citizens likely don’t eat enough of these dietary compounds. [2]
Furthermore, due to the recent recommendations by the American Heart Association for reducing saturated fat intake and substituting it with unsaturated fats (like olive oil), the general intake of Omega-6 fatty acids has increased.
Interesting enough, currently, there is no definitive target ratio that is recommended by health organizations. Yet, ratio 4:1 is generally considered desirable for reducing the development of chronic health conditions associated with the Western diet.
What foods to eat to optimize Omega-3 to Omega-6 fatty acids ratio? Why are these two types of dietary fat important to our health? What foods contain these fatty acids? This article will answer all of these questions.
Let’s get started!
Food sources
Omega 3 rich foods [3]
- Anchovy
- Catfish
- Salmon
- Sardines
- Swordfish
- Mussels
- Halibut
- Trout
- Mackarel
- Flaxseed
- Walnuts
- Pumpkin seeds
Omega 6 rich foods [4]
- Safflower oil
- Sunflower oil
- Corn oil
- Soybean oil
- Sunflower seeds
Health benefits
When consumed together in the right ratio, Omega 3 and 6 fatty acids could provide you with various health benefits [5] [6]:
- Improved heart health
- Lower risk of cardiovascular disease and related death
- Lower risk of blood clots
- Reduced inflammation
- Lower triglyceride levels and improved HDL (good) cholesterol
- Blood pressure balance
- Healthy skin, hair, and bones
- Metabolic balance and weight control
- Ensure healthy fetal development
- Support immune function
Omega-3 to Omega-6 Ratio
According to a 2002 paper published in the Journal of Biomedicine and Pharmacotherapy, Omega-3 to Omega-6 ratio 4:1 could be associated with 70% decrease in total heart disease mortality and reduction in the risk of chronic disease development closely linked to Standard American Diet (e.g., type 2 diabetes, metabolic syndrome, heart disease.) [7]
Yet, a 2011 paper by the Clinical Nutrition and Dietetics Unit of La Paz University Hospital in Madrid notes that there is still insufficient evidence to suggest general recommendations for Omega-3 and Omega-6 consumption. What the researchers DO know is that the current consumption of fatty acids is generally low, and the Omega-3 to Omega-6 ratio should be higher.
However, no recommendation about maximum consumption of fatty acids can be currently given. [8] More research is needed to set such dietary recommendations and guidelines.
Omega-3 fatty acids
There are three main types of Omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). [9]
Some doctors recommend consumption of foods rich in Omega-3s rather than taking supplements, even though there is still ongoing research on the topic. That being said, Omega-3 supplements can still be prescribed by your healthcare provider, depending on your health condition. [10]
That being said, a 2012 study published in the Advances in Nutrition Journal suggests that EPA and DHA consumption could play a beneficial role in weight management and promoting healthy cognitive functions in patients with very mild Alzheimer’s disease. [12]
Omega-6 fatty acids
Dr. Dariush Mozaffarian (an assistant professor of medicine at Harvard-affiliated Brigham and Women’s Hospital) notes that Omega-6 fatty acids are safe for consumption and promote heart and circulation health.
The main dietary sources of Omega-6’ are vegetable oils, nuts, and seeds. According to the MayoClinic, consumption of moderate amounts of Omega-6 in place of saturated fats (found in red meat and dairy products) may have heart-healthy properties. [14] Evidence suggests that they may support balanced blood sugar levels, improve insulin sensitivity, and lower the LDL (bad cholesterol) while increasing HDL (heart-protective cholesterol) in the blood. [13] }
The concern about the negative health effects of high Omega-6’ consumption comes from the chemical composition of these fats. The suggested issue is that the body converts the linoleic acid from the Omega-6’ into arachidonic acid, which is a compound associated with inflammation, blood clotting.
In fact, evidence suggests that Omega-6 fats either reduce inflammation markers or leave them unchanged: information contradicting the claim that high doses of Omega-6 are the cause of inflammation. [13] The explanation for this is: the body converts small amounts of linoleic acid into arachidonic acid, no matter how much linoleic acid is consumed from the diet.
The takeaway
A balanced and diverse diet could help you lower your risk of disease development and promote healthy body functions. Consuming both Omega-3 and Omega-6 fatty acids is important to maintain and support cardiovascular health and overall well-being.
Eating a variety of healthy foods can help balance your intake of Omega-3 and Omega-6 fatty acids. Aim for two servings of fatty fish each week, and include algal oil made from marine algae, as well as freshly ground flaxseeds, walnuts, chia seeds, and other plant foods in your diet on a regular basis.
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