Omega-3 and omega-6 fatty acids

The body does not have the enzymes to produce linoleic acid (omega-6 fatty acids) or linolenic acid (omega-3 fatty acids), previously known as vitamin F, as these are made by plants not animals, but they are required by the human body so must be consumed in the diet and are therefore essential. Essential fatty acids are necessary to make cell membranes and for many of the important hormones and other chemical messengers that tell the body what to do.

They are especially important for making prostaglandins in the body which are hormone-like substances that regulate many activities including inflammation, pain and swelling (some cause swelling and others relieve it) which can help with preventing arthritis and autoimmune diseases. They also play a role in controlling the blood pressure, heart, kidneys, the digestive system and body temperature and are related to allergic reactions, blood clotting and making other hormones.

A diet low in essential fatty acids could result in skin problems such as dandruff, eczema, splitting nails and dull brittle hair. Fatty acids influence the structure of the cells lining the intestinal tract, as well as the villi through which absorption of nutrients takes place. They increase the thickness and surface area of the digestive-absorptive cells that line the inside of the intestine. This results in more effective digestion, better absorption of nutrients, less absorption of allergens and better health.

Omega-6 fatty acids are pro-inflammatory, while omega-3 fatty acids have an anti-inflammatory effect. Inflammation is essential for survival as it protects the body from infection and injury, but it can also cause severe damage and contribute to disease when the inflammatory response is inappropriate or excessive. Therefore, a balanced ratio of omega 6 to omega 3 is required.

Omega 6:3 ratio

Most experts agree that the omega 6:3 ratio should range from 1:1 to 5:1 but the optimal ratio may vary with any particular condition or disease under consideration. Today’s diet in the developed world can have a far higher level of omega-6 to omega-3 and may be responsible for the rise in many conditions such as Alzheimer’s disease and heart disease and inflammatory conditions like arthritis.

Many foods contain both omega-3 and omega-6 but the western diet tends to have far higher omega-6 to omega-3 ratios. Hemps seeds are one of the few foods to contain the correct ratio. The other way to correct it is to consume more foods that are high in omega-3 fatty acids and lower in omega-6.

Highest sources of omega-3 fatty acids in milligrams per 100 grams

Krill oil 36000 mg
Flaxseed oil 22813 mg
Chia seeds 17552 mg
Walnuts 9079 mg
Caviar (fish eggs) 6789 mg
Cloves (ground) 4279 mg
Oregano (dried) 4180 mg
Marjoram (dried) 3230 mg
Tarragon (dried) 2955 mg
Mackerel 2670 mg
Herring 2365 mg
Salmon (wild) 2018 mg
Lamb 1610 mg
Basil (dried) 1509 mg
Sardines 1480 mg
Anchovies 1478 mg
Soya beans 1433 mg
Trout 1068 mg
Pecans, sea bass 986 mg
Pine nuts 787 mg
Bell peppers (green) 770 mg
Oysters 740 mg
Radish seeds sprouted 722 mg
Purslane 400 mg
Basil (fresh leaves) 316 mg
Rabbit 220 mg
Kidney beans 194 mg
Wakame seaweed 188 mg
Alfalfa sprouts 175 mg
Brussel sprouts 173 mg
Rocket 170 mg
Cauliflower 167 mg
Spinach 138 mg
Broccoli 129 mg
Raspberries 126 mg
Lettuce 113 mg
Blueberries 94 mg
Summer squash 82 mg
Strawberries 65 mg
Milk 75 mg
Eggs 74 mg
Chinese cabbage (pak choy) 55 mg
Parsnips 49 mg

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