Why you need more fish oil than vegetable oil: Omega-3 levels need to be higher than Omega-6 to keep diseases at bay

WHY OMEGA 3?

Omega 3 fatty acid reduces the formation of molecules and substances that lead to inflammation. Some studies show that fish-eating communities had lesser prevalence of heart attacks because of Omega-3. It reduces triglycerides, increases HDL and keeps blood platelets from clumping together, thereby taking care of all risk factors related to heart health.

Apart from preventing heart disease, it is also good to counter autoimmune diseases like lupus, ulcerative colitis, dementia, and cancer, especially colon, prostate and breast cancer. It reduces liver fat and inflammation. It is considered to be good for several mental health issues, including depression, anxiety, ADHD (Attention Deficit and Hyperactivity Disorder), schizophrenia and bipolar disorders. It improves eye health and prevents macular degeneration, improves cognitive development of the foetus in pregnant women and reduces risk of developmental delay.

It basically comes in three types, ALA (alpha linolenic acid), DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid). ALA is found in plants in the form of chia seeds, coconuts and flaxseed oils. DHA and EPA are found in animal sources, particularly fatty fish like salmon and tuna as well as fish oil. Should not be taken more than 3 grams a day.

WHY OMEGA 6?

Omega-6 fatty acids, which are found in walnuts, safflower oil, peanut butter, tofu and avocado oil, help stimulate skin and hair growth, maintain bone health, regulate metabolism and maintain the reproductive system. But because they are pro-inflammation, one needs to calibrate their use. One can have a maximum of 11 to 20 grams a day.

THE RIGHT MIX SO THAT BOTH HELP THAN COLLIDE WITH EACH OTHER

A healthy diet contains a balance of Omega-6 and Omega-3 fatty acids. But a disproportionate consumption ratio could end up causing inflammatory diseases instead of containing them. So the recommended ratio of Omega-6 and Omega-3 fatty acids is 2:1. This can go up to a maximum of 4:1 but not beyond. If there is excess Omega-6 in comparison to Omega-3 in the body, it can lead to inflammatory disorders. Unfortunately most Western diets are loaded with Omega-6 rather than Omega-3 fatty acids, which can actually aggravate cardiac diseases, cancer and autoimmune disorders.

A study in 2002 had reported that “excessive amounts of Omega-6 polyunsaturated fatty acids (PUFA) and a very high Omega-6/Omega-3 ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer and inflammatory and autoimmune diseases, whereas increased levels of Omega-3 PUFA (a low Omega-6/Omega-3 ratio) exert suppressive effects. In the secondary prevention of cardiovascular disease, a ratio of 4/1 was associated with a 70 per cent decrease in total mortality. A ratio of 2.5/1 reduced rectal cell proliferation in patients with colorectal cancer, whereas a ratio of 4/1 with the same amount of Omega-3 PUFA had no effect. The lower Omega-6/Omega-3 ratio in women with breast cancer was associated with decreased risk. A ratio of 2-3/1 suppressed inflammation in patients with rheumatoid arthritis, and a ratio of 5/1 had a beneficial effect on patients with asthma, whereas a ratio of 10/1 had adverse consequences. These studies indicate that the optimal ratio may vary with the disease under consideration….A lower ratio of Omega-6/Omega-3 fatty acids is more desirable in reducing the risk of many chronic diseases of high prevalence in Western societies, as well as in the developing countries, that are being exported to the rest of the world.”

In fact our bodies are believed to be programmed for a ratio of 1:1 though now everybody is working towards the more workable 2:1 ratio.

HOW CAN WE PLAN OUR MEALS TO HAVE THE IDEAL OMEGA-6 TO OMEGA 3 RATIO?

One can easily increase the intake of oily fish, flaxseeds or take cod liver oil supplements to shore up Omega-3 levels. In fact, the American Heart Association recommends at least two servings of fish a week. And just to make sure that Omega-6 levels are in control, one can always go for sesame and avocado oils which have lower levels compared to sunflower oil. The Mediterranean diet can give you a better ratio and among Indian foods, the South Indian platter can help you get the perfect ratio.