Omega 3 Benefits & Optimal Ratio {& Foods High in Omega 6}
Curious about the benefits of omega 3? Wondering what a good omega balance is? Or maybe you're not even sure what I'm talking about? Today I'm going to dive into having an optimized omega ratio, so you can help your body function better, maximize your nutrition, and decrease inflammation, & aches and pains.
I will talk about:
🔹 Balancing Omega-6 and Omega-3: Finding the right balance of these essential fatty acids is crucial for cellular health, inflammation control, and overall well-being.
🔹 Testing Omega Levels: Getting your omega levels tested is essential for understanding your body's specific needs. Regular testing allows for adjustments in supplementation and diet to achieve the optimal omega balance.
🔹 Importance of Polyphenols: Incorporating polyphenol-rich foods into your diet can help prevent oxidation and enhance the absorption of nutrients in fish oil, contributing to overall health improvement.
Listen on the Healthy Beyond 40 Podcast ↓
What is omega 6?
Omega 6 is a type of fatty acid that is essential for our body but can have negative effects when imbalanced. There are different types of omega 6 fatty acids, including LA, GLAA, AA, and DGLA. Generally these fatty acids are considered more inflammatory, meaning that they can contribute to increased inflammation in the body if consumed in excess.
Inflammation is a natural response that helps with healing, but excessive inflammation can lead to various health issues, such as chronic pain and increased risk of certain diseases. Therefore, it is important to maintain a balanced ratio between omega 6 and omega 3 fatty acids for optimal health.
In today's modern American diet, there is an excessive consumption of omega-6 from various vegetable oils, processed foods, and meats. This discrepancy creates an excessive omega-6 intake can lead to inflammation and dysfunction in the body. An ideal balance between these two types of fatty acids is crucial for maintaining optimal health.
What is omega 3?
Omega-3s are known for their anti-inflammatory properties, acting as a sort of brake to counterbalance the inflammation caused by omega-6 fatty acids. Without enough omega-3s, our bodies can experience chronic inflammation, which can lead to various health issues and even cell damage.
But what I find truly incredible is that omega-3s play a vital role in the health of our brain. Did you know that about 50-60% of our brain is made up of lipids, and almost half of those lipids are omega-3s? Omega-3s are concentrated in the cerebral cortex, the part of the brain responsible for thinking, decision-making, and higher cognitive function. Achieving a delicate balance of inflammation is crucial for our overall well-being, and incorporating omega-3-rich foods and supplements into our daily routine can help us maintain that Goldilocks zone of inflammation.
Discover more: The Benefits of Fish Oil & How to Choose a Good Supplement
Foods high in omega 3
I recently learned about the importance of maintaining a good balance of omega-3 and omega-6 in our diets. Omega-3s are known for their anti-inflammatory properties, while omega-6s, although not necessarily bad, can contribute to excessive inflammation if consumed in excess. I discovered that there are different types of omega-3s, such as ALA from seeds, nuts, and avocados, and EPA and DHA from marine sources, like fish oil.
So in order to get enough of DHA and EPA we need to be getting marine sources in our diet. This can be fish or algae. But it is also important to note that different fish contain different levels of DHA and EPA. And if we are not getting enough that is where a fish oil supplement can be helpful.
To ensure that we get the maximum benefits from omega-3s, it's important to consume them alongside phytonutrients, which are plant compounds that work synergistically with these essential fatty acids.
What foods are high in omega 6?
When it comes to balancing our omega-6 and omega-3 fatty acids, it's important to be aware of the foods we consume. While omega-6 fatty acids are not inherently bad, excessive consumption can lead to inflammation and other health issues. Some of the worst offenders when it comes to foods high in omega-6 include processed and fried foods that are often cooked in vegetable oils like soybean oil and canola oil. These oils are commonly found in salad dressings, potato chips, and many packaged snacks. It's also worth noting that conventionally raised meats, such as beef and chicken, can also have higher levels of omega-6 due to their feed. To maintain a healthy omega balance, it's important to focus on incorporating sources of omega-3 fatty acids, such as fatty fish, walnuts, and plant-based options like flaxseeds and chia seeds, into our diet.
In these ratios, the first number is the amount of omega 6 and the second number is the amount of omega 3. These numbers can vary depending on the exact food.
Seed oils 70:1
Potato chips 60:1
Grains 20:1
Beef 9:1
Grass-fed beef 2:1
Commercial eggs 29:1
Pasture eggs 3:1
Leafy greens 1:1
Fish 1:1
Good omega 3 to 6 ratio
From what I've learned, most scientific research points towards a ratio of 3:1, meaning three parts omega sixes to one part omega threes. And take a look again at the ratio for all those foods above. No wonder most Americans have an unhealthy ratio.
However, I have come across some sources that suggest even tighter ratios, such as 2:1 or even 1:1. It's interesting to note that sometimes doctors or the public health system may lower what is considered "normal" simply because it has become more common in our society.
One example of this is early puberty in girls, which is now considered the new normal, even though it is not ideal for optimal health. It's important for us to strive for the best possible ratio of omega threes to omega sixes and notice any changes that happen in our body.
My omega 3 to 6 ratio
During my recent omega ratio test, I was surprised to discover that my omega ratio was 37:1, far from the optimal level of 3:1. This was due to various factors such as not supplementing with fish oil for a long time and rarely consuming fish. Even though I was eating very little foods high in omega 6, I was just not getting enough omega 3’s.
6 years ago, I noticed changes in my skin during my fourth pregnancy. My chin became rough and it felt like a sandpaper-like texture on my chin and forehead. Since I have been supplementing with my favorite fish oil, my skin has improved. The roughness has completely gone away in some spots and is so much better in others.
I realized that this was related to not having sufficient omega-3s in my body. Just to give you an idea of how low my levels of omega-3 were... So ideally these percentages would be at zero. My omega-3 levels were dismally low, particularly EPA (-91%), DPA (-45%), and DHA (-55%). These results highlighted the need for me to increase my intake of omega-3s for a healthier omega ratio.
You will notice that my ALA value is good and that is because it is the only non-marine source. So I was getting enough from nuts, seeds, and avocado, but severely lacking the marine-only sources of omega 3.
Omega 3 benefits for women
Especially for ladies and those who've been supermoms, getting plenty of omega-3s is super crucial. Why? Because when you're expecting, the little one can snatch up these goodies from you, leaving your body a bit low. Omega-3s do some cool things on a really tiny level, messing with everything from your skin and hormones to your heart, lungs, muscles, and brain. So, snack on those omega-3-rich foods for a happy you!
Check out Katie's story and explore the link to brain health below! 🧠 {Episode #66 on Healthy Beyond 40}
Sources of DHA and EPA
When it comes to obtaining the essential omega-3 fatty acids DHA and EPA, it's important to note that they must come from marine sources. These marine sources include fish like salmon, mackerel, and sardines, as well as algae. Fish build up these omega-3s by consuming algae, which is why algae-based supplements are available for those who prefer a plant-based option. Plant-based omega-3 sources like flaxseeds and chia seeds provide a different form of omega-3 called ALA, which the body can convert into small amounts of DHA and EPA. However, the conversion process is not very efficient, so it will not provide enough.
Omega check blood test at home
Getting tested to find out your omega balance ratio and nutrient absorption is crucial for optimizing your health. It allows you to identify any deficiencies or imbalances in your body and make informed choices about your diet and supplementation. Fortunately, there are now home testing kits available that make it convenient and easy to get tested right in the comfort of your own home.
These testing kits typically include all the necessary materials, instructions, and prepaid shipping labels to send your samples to the lab for analysis. Once you receive the results, you'll have a clear understanding of your omega balance ratio and how well your body is absorbing essential nutrients. This knowledge empowers you to take proactive steps towards improving your health, whether it's through dietary changes, targeted supplementation, or consulting with your healthcare provider. Remember, knowledge is power when it comes to achieving and maintaining optimal health.
What are polyphenols? The power of adding polyphenols to fish oil
Polyphenols have been studied extensively for their potential health benefits. As antioxidants, they help protect our cells from damage caused by harmful free radicals. This oxidative stress can contribute to chronic diseases such as heart disease, cancer, and neurodegenerative disorders. By neutralizing these free radicals, polyphenols can help reduce inflammation and prevent cellular damage.
Polyphenols also have anti-inflammatory properties, which can further contribute to their health benefits. Chronic inflammation has been linked to a wide range of diseases, including arthritis, diabetes, and cardiovascular disease. By reducing inflammation, polyphenols may help lower the risk of these conditions and promote overall health.
In addition, some polyphenols have been shown to support gut health by promoting the growth of beneficial gut bacteria. This can improve digestion, nutrient absorption, and immune function.
It's important to note that the specific health benefits and mechanisms of action can vary depending on the type of polyphenol and the individual. Including a variety of plant-based foods in our diet can help ensure we're getting a good mix of polyphenols and reaping their potential health benefits.
My favorite fish oil is BalanceOil. It contains a perfect combination of high-quality olive polyphenols along with Omega-3, Omega-6, Omega-7, and Omega-9 fatty acids. This unique blend helps to optimize the Omega-6:3 ratio in our body, which is essential for overall health and well-being.
If you're interested in trying BalanceOil, I highly recommend purchasing the kit with the at-home test. It comes with two tests so you can measure your levels and then retest later to see if any adjustments need to be made. It's important to take the right dose and ensure proper absorption of fats for optimal results.
Additionally, when you order through my link, you'll also receive a free health coaching call to provide support, answer questions, and guide you through the process of making healthy lifestyle changes. Having someone to lean on and provide guidance is crucial on any health journey. Let's take control of our health together!
How to lower your omega 6
1. Swap Salad Dressing: Go for olive oil instead. Check for the real deal—tastes fruity and peppery, comes in a glass bottle, costs around 10-40 bucks, and has details like being pressed, crushed, and the harvest date.
2. Bye-bye Fried Food: Say no to anything fried. They often use oils that are high in omega-6.
3. Fatty Fish Twice a Week: Aim for two servings of fatty fish per week. They're loaded with the good omega-3s.
4. Grass-Fed Meats: When it comes to meats, go for the grass-fed ones. They're a better omega-3 source.
5. Chicken Limit: Keep chicken in check. It's got more omega-6 than other meats.
6. Walnuts for Omega-3: Snack on walnuts—they've got ALA that converts into omega-3 in your body.
Keep these in mind for a tasty and omega-balanced diet! 🥗🐟🥩🌰
Mentioned in this episode:
👉 My Favorite Fish Oil & Omega Test: Finding the perfect balance of omegas is key for healthy cells and reducing inflammation. Learn how to find out your ratio and check out my favorite supplement!
https://www.micheleriechman.com/fish-oil
Related Episodes:
#64 | The Power of Fish Oil & Gut Health for Women {Michaela's Healing Journey from Chronic Pain & Inflammation}
#65 | The Benefits of Fish Oil to Supercharge Your Health & Tips to Choose the Good Fish Oil Supplement
Resources:
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Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
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