In Defense of Food Part 7 of 10: Omega 3s and 6s
August 21, 2009 by dr. lam
I found this chapter to be the most fascinating of many in the book, In Defense of Food. We think Omega 3 fatty acids come from fish, which they do. But ultimately they come from leaves, which fish eat in the form of algae. Omega 3s were discovered in the 1980s for their health benefit in mental activity/neurologic functioning, cell membrane permeability and flexibility, visual acuity, and decreasing inflammation. Omega 6s come principally from seeds and work to reverse the benefits of Omega 3s, specifically to store fat, stiffen walls, and to increase inflammation.
What is truly fascinating is that it is believed that our body’s access to Omega 3s and 6s is a zero-sum game. If we eat too many food items with Omega 6s in them, then we get very little benefit from any ingested Omega 3s. The ratio is what counts. Unfortunately, in our Western diet, we consume on average 10 to 1 Omega 6 to 3 ratios, whereas in the pre-refined grain era we were consuming about a 3 to 1 ratio.
In Japanese and Eskimo cultures that consume vast quantities of fish compared with grain items, their level of heart disease is remarkably lower. In fact, it is known that Omega 3 receptors are found plentifully in the heart tissue that can lead to a more stable heart rhythm, less thrombogenesis (clot formation), and a smoother arterial wall. Unfortunately, with all of the processed foods we are eating we are displacing our Omega 3s making them practically useless. This goes against the grain (sorry for the pun) that some nutritionists argue that the Omega 6 found in seed oil is still so much better than consuming saturated fats. But this may not be the case. Rising Omega 6s may lead to poor bioavailability of Omega 3s.
Omega 3s may cut the chance of heart disease and heart attacks by a full third. That is amazing. I have incorporated Omega 3s as supplements (this is about the only supplement I currently take, 4 pills a day to total 2000 mg of combined EPA/DHA fatty acids, other than Vitamin D since I am sun deprived) into my diet but now I realize the importance of reducing my Omega 6 exposure. In short, eat more leaves and eat fewer seeds.
What is very interesting too is that most processed foods take any remaining Omega 3s out of the equation. Omega 3s have short shelf life and cannot be maintained well. The reason that many diets of the world have moved to higher Omega 6 to 3 ratios (that is a Western diet) is that Omega 3s are rapidly processed in the body and can lead to repeat hunger, whereas Omega 6s typically satiate better. However, all of us need to be more conscious of how Omega 3s can help us for better cardiovascular health, brain/neurological health, and to limit the chances of chronic diseases.
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Very interesting, Dr. lam. I learned a lot about omega threes and sixes here. Didn’t know half that info. Great! Thanks again for the research!
thanks. i consider this my most important blog in a few weeks. appreciate your appreciating it.