Omega 6 to Omega 3 Ratio and Its Link to Inflammation
Posted by Swany Dittman on
Did you know there are certain foods that can cause allergies and sensitivities in the body? These reactions may lead to inflammation in the body resulting in chronic conditions such as:
- Respiratory reactions
- Gastrointestinal reactions
- Pain in the muscles, joints or nerves throughout the body
Thankfully, the relationship between food and pain can be controlled by eating less Omega 6 and more Omega 3 rich foods.
Omega 6 is an “inflammatory” fatty acid used to fight infection and inflammation. However, eating too many Omega 6 rich foods can create inflammation throughout the body. Omega 6 foods include:
- Whole-grain breads
- Cereals
- Wheat
- Baked goods
- Corn, corn oil and corn syrup
- Peanuts
- Vegetable oil
Notice that many of the foods on this list are baked goods that contain oils that are high in Omega 6 fatty acids.
Omega 3 is an “anti-inflammatory” fatty acid, which prevents hardening of the arteries and lowers cholesterol. Omega 3 foods include:
- Flaxseeds
- Walnuts
- Soybeans
- Some animal products
Both Omega 6 and Omega 3 rich foods are essential to the diet in regards to the ideal ratio. The ideal intake of Omega 6 to Omega 3 foods should be a ratio of ≥ four servings of Omega 6 to one 1:4 serving of Omega 3; a typical Western diet averages as much as 30 servings of Omega 6 to one serving of Omega 3. 1:30 or higher
If you’re eating too many Omega 6 foods, you’re likely contributing to inflammation throughout your entire body. On the other hand, eating more Omega 3 rich foods can help decrease inflammation. In fact, research has shown that 3000mg of Omega 3 per day has the same anti-inflammatory effects as taking a non-steroidal anti-inflammatory (NSAID) such as aspirin or ibuprofen
Let's look at most cooking oils:
Cooking Oils/Fats Omega 6 to Omega 3 Ratio
Coconut oil 4:1
Soybean oil 11:1
Olive oil 20:1
Rice bran oil 23:1
Sesame oil 42:1
Sunflower oil 120:1
Safflower oil 140:1
So you can see that adding oil to your foods will increase your omega 6 to omega 3 fatty acid ratio and cause your body to be more prone to inflammation. so if you are struggling with aches and pains this may be a key way to reduce your inflammation.
- Dr Mark Mead