A few short weeks ago I wrote an article outlining which was better for us, olive oil or grape seed oil. The results very much surprised me, especially since one of grape seed oil's downfalls was the high amounts of omega-6 fatty acids found per serving. A healthy oil should average a 4:1 (or lower) ratio of omega-6 to omega-3 fatty acids. Grape seed oil has 75 times the amount of omega-6 fatty acids than omega-3. Of course, this makes not eating grape seed oil a no-brainer, but what has not made sense to me is why omega-6 fatty acids are so bad for us. It has always been my understanding that omega-6 and omega-3 acids are needed for healthy organ, brain, and joint function- turns out, this is not exactly true.
Pros
Like omega-3 fatty acids, omega-6 fatty acids are an unsaturated fatty acid that the body cannot create on it's own. Because of this, it is important that we get enough omega-6 and omega-3 fatty acids through our diet. Most people get enough omega-6 fatty acids from their diet alone. The daily recommended amount of omega-3 fatty acids can be obtained through a daily supplement. When taken in the right amounts, omega-6 fatty acids can help with:
- Aids in reducing ADHD: Studies have shown that children with ADHD usually have lower amounts of omega-6 and omega-3 fatty acids.
- Reduces the affects of rheumatoid arthritis
- Reducing allergies: Gamma-linolenic acid (GLA), a form of omega-6 fatty acids is found in fewer quantities among those that suffer from allergies. Taking addition omega-6 fatty acids, particularly plant based, can help reduce the effects of allergies.
- Lower blood pressure
Cons
Like most things in life, too much of a good thing can turn bad. On a healthy diet containing a 4:1 ration of omega-6 to omega-3 fatty acids, the pro's of omega-6 can far outweigh the cons. But, anything higher and you could be looking at some not-so-great side effects of too much omega-6.
- Inflammation: Arachidonic acid, a form of polyunsaturated omega-6 fatty acids, can increase inflammation in joints when taken in high quantities. This can also lead to higher levels of pain for those with rhuematoid arthritis.
- Increased risk of cardiovascular disease
- Depression
- Increased risk of cancer: This is especially true for post menopausal women who have higher than normal levels of polyunsaturaded fatty acids.
- High cholesterol
Foods with a Good Omega-6 to Omega-3 Ratio
Although we should all be taking a supplement that gives us more omega-3 fatty acids, it is also important to know which foods are good and which to steer clear of. These foods have a ratio of 4:1 or lower:
- Flaxseed oil (1:4)
- Grass fed beef (3:1). Corn fed beef averages 10:1
- Seafood such as tuna (1:20)
- Egg whites (0:0)
- Black beans (1:1)
- Fruits and veggies