Omega-3 Health Benefits: It’s All about Balance
Balancing your intake of omega-3 fatty acids can protect against chronic, debilitating diseases, according to a review of current research published in Experimental Biology & Medicine, a peer-reviewed journal. According to the researchers:
- In the distant past, humans had a ratio of one part omega-6 fatty acids to one part omega-3 fatty acids (1:1).
- But in the modern world, where omega-6 fats are found in high concentrations in corn oil, safflower oil, cottonseed oil, peanut oil, and soybean oil, that ratio has risen to an average of 15 parts omega-6 to three parts omega-3 fats (15:3).
It is well-known that omega-3s are most abundant in cold water, oily fish such as salmon, herring and sardines, as well as flaxseed, nuts, and eggs. It is also well-known, however, that most people do not consume enough DHA and other omega-3 s in their diets.
Ingesting too much omega-6 that is so prevalent in our diets has been linked to man conditions, including:
- Heart disease
- Cancer
- Arthritis
- Autoimmune diseases
Additionally, the researchers discovered that maintaining a relatively low ratio of four parts omega-6 fats to one part omega-3 fats (4:1) in the human body led to a 70 percent increase in death rates. Likewise, according to the report, lowering the ratio to 2:1 or less greatly reduces the risk of lung and breast cancer, according to the report. Maintaining a healthier omega-6:omega-3 ratio also helped reverse asthma and arthritis.
Reducing your intake of oils that are packed with omega-6 fats and increasing your intake of omega-3s may have a huge impact on your health and longevity. If you cannot consume enough omega-3 in your diet by eating the right kind of food, try an omega-3 supplement.
Remember, it’s all about balance.
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Barbara S. Levine, R.D., Ph.D., has been a researcher, consultant, and teacher of nutrition at some of the most prestigious medical institutions in the country. Dr. Levine is a DHA & B Vitamin Center scientific advisory board member and director of the first NIH-funded Nutrition Information Center at Memorial Sloan-Kettering Cancer Center, Weill-Cornell Medical College, The Rockefeller University, Hospital for Special Surgery, and Strang Cancer Prevention Center.