Omega-3 and omega-6 are types of essential fatty acids - meaning we cannot make them on our own and have to obtain them from our diet. Both are polyunsaturated fatty acids that differ from each other in their chemical structure. In modern diets, there are few sources of omega-3 fatty acids, mainly the fat of cold water fish such as salmon, sardines, herring, mackerel, black cod, and bluefish. There are two critical omega-3 fatty acids, (eicosapentaenoic acid, called EPA and docosahexaenoic or DHA), that the body needs. Vegetarian sources, such as walnuts and flaxseeds contain a precursor omega-3 (alpha-linolenic acid called ALA) that the body must convert to EPA and DHA. EPA and DHA are the building blocks for hormones that control immune function, blood clotting, and cell growth as well as components of cell membranes.

By contrast, sources of omega-6 fatty acids are numerous in modern diets. They are found in seeds and nuts, and the oils extracted from them. Refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers, and sweets in the American diet as well as in fast food. Soybean oil alone is now so ubiquitous in fast foods and processed foods that an astounding 20 percent of the calories in the American diet are estimated to come from this single source.

The body also constructs hormones from omega 6 fatty acids. In general, hormones derived from the two classes of essential fatty acids have opposite effects. Those from omega-6 fatty acids tend to increase inflammation (an important component of the immune response), blood clotting, and cell proliferation, while those from omega-3 fatty acids decrease those functions. Both families of hormones must be in balance to maintain optimum health.

Many nutrition experts believe that before we relied so heavily on processed foods, humans consumed omega-3 and omega-6 fatty acids in roughly equal amounts. But to our great detriment, most North Americans and Europeans now get far too much of the omega-6s and not enough of the omega-3s. This dietary imbalance may explain the rise of such diseases as asthma, coronary heart disease, many forms of cancer, autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body. The imbalance between omega-3 and omega-6 fatty acids may also contribute to obesity, depression, dyslexia, hyperactivity and even a tendency toward violence.

There is a hefty battle going on between omega 3 vs. omega 6 fish oil although they contain all the essential necessary fatty acids to promote good health. The distinction between them lies in the fact that omega 3 oils are less available to us than they used to be through foods and omega 6 fatty acids, which used to be less available, are now found in almost every processed food on earth.

The trouble is that we as a society consume far too much omega 6 and not near enough omega 3 on a scale ratio of approximately 35:1. The biggest number representing omega 6 and the low number representing the omega 3.

Omega 3 vs Omega 6 Fish Oil

When speaking of sources in the battle of omega 3 vs. omega 6 fish oil products as well, as mentioned above, in foods that we ingest there is a huge imbalance of the essential fatty acids. Of the foods, sources of omega 3 are found in items such as nuts especially walnuts or almonds; broccoli and cauliflower, spinach, brussel sprouts, cabbage, flaxseeds and various types of seafood demonstrate the battle between omega 3 vs. omega 6 fish oil.

Fish is extremely high in essential fatty acids and is the best food to obtain these essentials. Fish can pose as a problem and one of the best sources of acquiring omega 3 vs. omega 6 fish oil needs to be examined in how it is processed.

While essential that you understand the battle between omega 3 vs. omega 6 fish oil it is of equal importance that you obtain a product that has a pharmaceutical grade on it as this ensures the best product available on the market, from any supplier. Equally important is that the process in which they purify the product to ensure all and any contaminants are removed is called molecular distillation.

When we choose not to eat organic animal products or animal products fed with grain, we are consuming meats or eggs that contain more omega-6 than omega-3 fats. When the diet of the animal is changed, the fatty acid ratio of the food it produces is changed, too. To provide optimum nutrition, cows should be fed grass; chickens and other poultry, earthworms; and fish should swim in the sea, not be on farms and force-fed antibiotics.

Fatty acid recommendations

Consume more fish oils through supplements. But be careful to look at the nutrition facts and try to consume 1.5 to 3g EPA/DHA per day. You must look at the nutrition facts as the label will mislead you, and you may not be getting enough of the components of the fish oil that the body uses. Countless studies and many more in trial are proving the effectiveness of taking fish oils.

Components you might find in supplements:

EPA protects us from heart attacks, sudden cardiac death, strokes, diabetes and even cancer.

DHA protects brain and nervous system function. It’s especially important for children, as it helps their brains grow and their immune systems develop. In fact, this substance is added to baby formulas all around the world — but not so much in the United States yet. DHA in adults helps with antisocial behavior, attention deficit and Alzheimer’s.

ALA, the vegetarian form of omega-3 fats, can be found in flax seeds and flax seed oil. However, the problem with taking flax as an adult is that the older we get, the more we lose the enzyme that converts ALA to EPA and DHA — which are the active forms of omega-3 fatty acid in the body.

As far as food sources are concerned, cold-water fish such as mackerel and sardines (to name just a few) are rich in omega-3 fatty acids. Vegetarian sources include sea vegetables such as hijiki and arame, as well as walnuts.

Omega-9 fatty acids are best gotten from macadamia nut oil, avocado and olives. They are the richest sources. Olive oil can be used cold, but once it is heated above 300F, it begins to oxidize — so I recommend that you use olive oil only cold in salads and macadamia nut oil for all your cooking needs, as it can be heated to 425F without oxidizing. (Plus, it’s rich in antioxidants.) Eating an avocado per day also will increase your intake of these important fatty acids.

  • Eat more fish.
  • Use more EPA/DHA nutritional supplements.
  • Don’t heat olive oil.
  • Use macadamia nut oil for heated uses.
  • Don’t eat any omega 6 fats unless you’re having difficulty with your menstrual cycle; that means no canola, grapeseed or other vegetable oils.

Sources: Dr Weil, She Knows

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