Essential Fatty Acid Balance & Your Health Part II

 

Omega 6 vs Omega 3 EFAs

These are the 2 main types of Essential Fatty Acids (EFAs) that we must acquire in our diet. They make up only around 2-3% of our daily food intake but are massively important to our health. Many people label Omega(Ω) 3’s as healthy and Omega(Ω) 6’s as unhealthy but it is not that simple. If you eat a healthy Ω6 (listed below) and you have adequate Ω3’s, vitamins, and minerals (ideally from organic vegetables and fruits or a high-quality supplement) then the Ω6 converts to a highly beneficial anti-inflammatory chemical (a prostacyclin). If you get Ω6 from unhealthy sources (ex. refined seed oils), then these fats convert to highly inflammatory substances. The big picture is that it is best to eat a complete, healthy diet with a variety of foods as they are found in nature. This allows for all of the nutrients to work together to allow your cells and organs to function to their full potential. Furthermore, natural sources of Omega-3’s are fantastic for your health but you need to make sure that you either: 

1) Eat forms that your body can easily absorb and utilize: fish, fish oils, &/or grass-fed meats

2) Make sure your body has the resources (vitamins & minerals like Magnesium, Zinc, and Vitamin B6) to convert less useable forms (mainly nuts & seeds) to beneficial, anti-inflammatory substances 

Note that the heavy hitters from Ω3 EFAs are EPA and DHA. EPA plays a huge role in controlling inflammation while DHA makes up a large % of our brain structure and contributes heavily to brain & nerve function.

Omega 6: Omega 3 Ratio

Ω6 : Ω3

In all the nutrition courses I have taken, from the DC program & Master’s in Functional Nutrition courses to the various Applied Kinesiology courses, my instructors have emphasized the importance of the ratio of the amount of Ω6 to Ω3 fats in our diet. The ideal Ω6:Ω3 ratio is between 4:1 and 1:1. The average American has an Ω6:Ω3 ratio of around 15:1 to 30:1. While this rate is alarming, many foods high in Ω3 fats are nowhere to be seen in the Standard American Diet. This predisposes us to higher levels of inflammation which leads to a myriad of dysfunction throughout the body. Looking at the blue zones around the globe (areas where people live the longest lifespans), many of these people have a ratio within the 4:1-1:1 range. So if you suspect this is your issue, changing your oils for 2-4 weeks can completely change your health.

How to Balance EFAs

Most people are falling in that Ω6:Ω3 ratio of 15:1-30:1. To control our levels of inflammation and health to a higher level, we must make an effort to move towards the 4:1-1:1 ratio.

When eating Ω6 foods choose healthy options such as Grass-Fed Organic Butter, Ghee, Meats, Pasture-raised & fed eggs and chicken (not fed w/ typical grain feed)

Note: the half-life of trans fats is 51 days, and the half-life of healthy fats is around 18 days. This means if you eat a potato chip full of trans fats half of that junk will still be with you after 51 days. If you decide to balance the oils in your body, it may take a few weeks. Your body has to get rid of these stubborn inflammatory fats so that healthy fats can take the reins. This is an area where I have found a huge return on investment with a short amount of patience. 

What to Cook with and What to Avoid/Limit

The foods to cook with are higher in Saturated Fats which are more stable throughout the cooking process. If an unstable oil (ex. canola, flax, sunflower) is used to cook then it will create even more unstable chemicals called free radicals. These free radicals are missing parts of their structure and will damage your body’s cells to put themselves back together. This is why we eat fruits, vegetables, nuts, and seeds with anti-oxidants to counter this phenomenon. If you are to use oil to cook with, choose one with a high smoke point. Flax seed has an extremely low smoke point making it unstable when introduced to heat. On the contrary, Coconut Oil has a high smoke point and stays together nicely under the stress of heat during cooking. 

Conclusion

At the end of the day, it is important to remember that we are what we eat (really we are what we absorb from what we eat!). Your skin, hair, bones, eyes, lungs, heart, hormones, and brain are all made from the nutrients you absorb from your diet. Specifically, around 60% of your brain is made up of fat (mostly an omega-3 fat known as DHA) and requires fats for structure and energy. Making sure that you eat healthy fats and limit/avoid inflammatory unhealthy fats is a massive step in the right direction for your health!

Essential Fatty Acid Products I Have Used & Recommend

Important: When taking Omega-3 Supplements (or any Polyunsaturated Fat (PUFA) in the diet) it is important that you have enough Vitamin E as well. Vitamin E is a powerful anti-oxidant and PUFAs are unstable in the body leading to what is known as oxidative stress. Long story short, get a quality form of vitamin E with your EPA/DHA supplements, or find a good Vitamin E supplement if you are cooking/eating processed seed oils or large amounts of the foods to avoid listed above. Oxidative stress unchecked will damage your cells and lead to all sorts of issues. 

1) OmegAvail Hi-Po or OmegAvail Supreme

This is a strictly filtered and pure EPA & DHA supplement from Designs for Health. It comes with DeltaGold tocotrienols (a high-quality form of Vit. E), lipase, and other additions to increase your body's ability to absorb the EPA & DHA (OmegAvail Supreme is also great)

2) Complete Omega 3 Essentials 2:1

A high-quality & pure Omega-3 supplement from NutriWest. This can be paired with Complete Omega-3 Co-Factors to make sure your body is utilizing the EPA & DHA to its highest potential.

3) OmegAvail Liquid

An alternative for anyone who has difficulty swallowing softgels. The high amount of quality EPA & DHA with the DeltaGold tocotrienols (a high-quality form of Vit. E) helps with absorption & utilization.

4) Cataplex E2

Cataplex E2 is a Standard Process supplement that gives high-quality Vitamin E to combat oxidative stress and promote cardiovascular health. This would effectively pair with excess PUFA intake or EFA supplementation. Many long-distance runners or athletes placing high amounts of oxidative stress on their bodies have also found this to be beneficial.

Disclaimer: The information provided on this health blog is for educational and informational purposes only. The content is not intended to be a substitute for professional nutritional advice, diagnosis, or treatment. Always seek the advice of your physician, registered dietician, or other qualified health providers with any questions you may have regarding a specific condition.