Omega-3s vs. Omega-6s

What's the big deal these days with companies pasteing "high in omega-3s" all over their packages? I never understood why it is important for our bodies to have omega-3s until I just recently read an article in prevention magazine that summed everything up very nicely. 

Basically it comes down to the fact that our bodies were meant to consume foods seasonally, depending on what was growing during that time. Omega fatty acids come in three forms: omega-3s, omega-6s and omega-9s. None of which can be produce by our bodies, omega-3s and 6s are both necessary in our bodies. These omegas are both found naturally occurring in plants. Omega-3s originate in the green leafs of plants, while omega-6s are in the seeds of plants rather than the leaves. In these naturally occurring states, omega-3s are found in plants in the spring and summer. In humans they speed up metabolism and increase energy. If you think back to humans before they entered into the time of the rat race, spring and summer was the time when their bodies actually required the most energy. So just as these plants were beginning to grow and be available to eat, humans bodies were in need of them. Omega-6s on the other hand can be considered the storage fatty acid. Since they naturally occur in the seeds of plants, they are used in plants to store energy for the winter. 

Oh Spinach- you are quite possibly my favorite veggie.

Our bodies need a constant supply and demand of these two omegas. Omega-6s promote blood clotting and inflammation, which is often the underlying cause of many diseases (such as heart disease and arthritis). Omega-3s have been found to promote blood flow and very little inflammation. They also may prevent things like heart disease. In my mind this relationship can be compared to Newton's Third Law: everything has an opposite and equal reaction. Our bodies are very similar to this, they need to be kept in balance or else you will fall ill. This being said, we need both omega-6s and omega-3s in our bodies to maintain this balance. The correct combination of these two omegas help to create tissue with the right amount of blood flow and inflammation.

The main problem these in many people's diets today is that they don't realize how many omega-6's they are actually taking into their bodies. Since omega-3s are naturally occurring in leafy greens, we used to be able to rely on getting them from many different sources, including meats. Since cows, chickens, pigs etc. used to eat grass, bugs and other foods in their diet the omega-3s passed up the food chain to us. In recent years, with the advent of mass producing our meat and dairy products farmers have begun feeding their livestock corn and soybeans. Corn and soybeans both contain omega-6s, so foods that we used to be able to get omega-3s from are now filled with omega-6s. 

The best way to keep you omegas balanced is to eat locally grown food. By buying meats, eggs and dairy from a local farmer you will have the opportunity to find out what the animals are consuming in their daily diets. Another way to combat the omega three imbalance is to limit your intake of foods cooked in corn oil. Canola and flax seed oils have a relatively even ration of the two omegas. (for cooking: canola oil can be used by itself and flax seed oil can be combined with another oil to balance the omegas) Olive is another favorable option because it isn't high in omega-3 or omega-6s. Next time you're at the grocery check out your potato chip bag before throwing it in your basket, most labels will clearly state which kind of oil the potatoes are cooked in.

Cows at Simmons Farm in Middletown, RI.

Also be sure to continue getting the recommended amounts of leafy greens. (also legumes, and potatoes have a better balance of omega-3s to omega- 6s than most seeds and grains, so substitute these whenever possible)


To check out the article by Prevention click here: The Vanishing Youth Nutrient


By: Emma B. Taylor