omega-6

Omega-3: Omega-6

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In the American diet vegetable oil is the one source of fat. These days there is increasing concern of which omegas are healthy and in what ratio.

So many Omegas: Which ones are good? Omega-3 or Omega-6:

Omega-6 fats fall under the “bad fats” category and are pro-inflammatory, and there is evidence that higher consumption of these fats is related to brain disorders. American diet is extremely high in omega-6 fats which are found in many vegetable oils, including safflower oil, corn oil, canola oil, sunflower oil and soybean oil.

Our hunter-gatherer ancestors consumed omega-6 and omega-3 fats in a ratio of roughly 1:1. Today we consumed ten to twenty-five times more omega-6 fats and have dramatically reduced our intake of healthy omega-3 fats.

The following chart lists the omega-6 and omega-3 content of various vegetables oils.

Oil Omega-6 Content Omega-3 Content
Canola 20% 9%
Corn 54% 0%
Cottonseed 50% 0%
Fish 0% 100%
Flaxseed 14% 57%
Peanut 32% 0%
Safflower 75% 0%
Sesame 42% 0%
Soybean 51% 7%
Sunflower 65% 0%
Walnut 52% 10%

So seafood is great source of omega-3 fatty acids and even wild meats- beef, venison and buffalo. But if animals are fed grains (corn and soybeans) then they will not have adequate omega-3 in their meat. Hence it’s better to consume grass-fed beef and meats to get all the vital nutrients in our diet.

 

Reference: “Grain Brain”- David Perlmutter

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