It is true that most of us consume too much fat, but research continues to show that too little fat can be a problem as well. It is not simply the amount of fat that we consume, but the type that is most important.
The body can produce most of the fats it needs, however, two essential fatty acids, linoleic and alpha-linoleic acid, cannot be created in the body and must be obtained from food. Linoleic acid is an omega-6 fat and alpha-linoleic acid is an omega-3 fat. Omega-3 and omega-6 fatty acids are important in the normal functioning of all tissues in the body.
Optimal health depends on the proper balance of fatty acids in ones diet.
It is not only important to incorporate good sources of omega-3 and omega-6s in your diet, but to consume them in the proper ratio. The ideal ratio of omega-6 to omega-3 fatty acids should be between 1:1 and 4:1 [1]. A diet full of animal products and vegetable oils is very high in omega-6 fat and very low in omega-3 fat. The Standard American Diet (SAD) supplies excessive amount of omega-6 fatty acids and inadequate amounts of omega-3 fatty acids. Omega-6 promotes inflammation throughout the body, while omega-3 helps prevent disease. In a SAD diet the ratio of Omega-6 to Omega-3’s is between 10:1 and 25:1 [2].
Many benefits from adequate amounts of essential fatty acids have been documented. They include the prevention of atherosclerosis (plaque build up in the arteries), reduced occurrence of heart disease and stroke, autoimmune diseases, depression, and relief from the symptoms associated with ulcerative colitis as well as menstrual and joint pain.
Whole Food Sources of Omega-6s:
- Avocado
- Sesame seeds
- Tahini (sesame paste)
- Sunflower seeds
- Pumpkin seeds
- Soybeans & tofu
- Wheat germ
Whole Food Sources of Omega-3s:
- Flaxseed
- Hempseed
- Leafy Green Vegetables
- Walnuts
- Seaweed
Flaxseed, hempseed, leafy green vegetables, and walnuts have an excellent balance of omega-6 to omega-3 fatty acids. By decreasing your consumption of processed foods, animal products, and fried foods, and increasing plant sources of fat you can move toward a better balance for long-term health. You can easily add some of these to your oatmeal, smoothie, salad, or soup each day to be on your way to a more healthful balance!
There is no need to become overly concerned about a “perfect” balance of Omega-3 and Omega-6 fatty acids. By consuming the majority of your diet from whole, unprocessed, plant foods you will naturally move toward a healthful ratio, as long as you are consuming a balanced diet with a diversity of plant foods and adequate calories.
[1] Simopoulos AP. Essential fatty acids in health and chronic disease. Am J Clin Nutr. 1999;70:560S-569S.
[2] Essential Fatty Acids: Essential Fatty Acid Basics. Physicians Committee for Responsible Medicine. http://www.pcrm.org/health/health-topics/essential-fatty-acids