What you need to know about Omega Fatty Acids

Thanks to Roger for breaking down the major points about Omega Fatty Acids.

From the Wikipedia entry on omega-3 fatty acids:

"Both n-3 and n-6 fatty acids are essential, i.e. humans must consume them in the diet. n-3 and n-6 compete for the same metabolic enzymes, thus the n-6:n-3 ratio will significantly influence the ratio of the ensuing eicosanoids (hormones), (e.g. prostaglandins, leukotrienes, thromboxanes etc.), and will alter the body's metabolic function. Generally, grass-fed animals accumulate more n-3 than do grain-fed animals which accumulate relatively more n-6. Metabolites of n-6 are significantly more inflammatory (esp. arachidonic acid) than those of n-3. This necessitates that n-3 and n-6 be consumed in a balanced proportion; healthy ratios of n-6:n-3 range from 1:1 to 4:1. Studies suggest that the evolutionary human diet, rich in game animals, seafood and other sources of n-3, may have provided such a ratio.

Typical Western diets provide ratios of between 10:1 and 30:1 - i.e., dramatically skewed toward n-6. Here are the ratios of n-6 to n-3 fatty acids in some common oils: canola 2:1, soybean 7:1, olive 3–13:1, sunflower (no n-3), flax 1:3, cottonseed (almost no n-3), peanut (no n-3), grapeseed oil (almost no n-3) and corn oil 46 to 1 ratio of n-6 to n-3."

Embedded in the Wikipedia entry are the following major points:

1. You need omega-3 and omega-6 fatty acids.

2. Throughout most of evolution, the ratio of omega-6 to omega-3 fatty acids in the human diet was around 2:1.

3. Typical western diets now have omega-6 and omega-3 in a ratio of around 20:1.

4. Omega-3 and omega-6 compete with each other, so consuming them in the ratio typical in the western diet means you will be deficient in omega-3.

5. Most vegetable and seed oils popularly touted as "healthy" are hugely out of balance and make it nearly impossible to get enough omega-3.

6. Meat from grain-fed animals also causes the ratio to get out of whack, while meat from animals fed their native diets (such as grass-fed cows or wild-caught salmon and sardines) has a healthy balance of the essential fatty acids.
7. Canola, linseed, and flaxseed oil, while seeming to have a good ratio of omega-6 to omega-3, do not contain much of the “good” omega-3 fatty acids (known as DHA and EPA).

So, what do you do to eat a healthy ratio omega-3 and omega-6 fatty acids? First, avoid seed oils. Second, eat salmon, sardines, grass-fed beef, and pastured “omega-3” eggs and dairy products. Third, avoid meat from grain-fed animals.