Body's balanced presence of omega-3 and omega-6 fats - Today's "HOLY GRAIL" of Health

Our body can NOT make the essential fatty acids, so we have to include them in our diet

The presence and balance of omega-3  to omega-6 fatty acids residing in the body's cell membranes affects many systems vital for health.

EFAs - 5 Vital Functions

Of particular note, the presence of omega-6 AA, DGLA and omega-3 EPA  fatty acids in cell membranes affects the body's production of the hormone-like eicosanoids (e.g. prostaglandins, thromboxanes and leukotrienes).   In balanced proportions, eicosanoids mediate the inflammation and pain response, blood pressure, blood clotting, broncho-constriction/dilation, stomach lining integrity /tissue repair, immune system response and other important areas of concern. 

"Local Hormones" (Eicosanoids) - Cell's "First Response" team

Typical  Western diet has lots of omega-6   but not enough omega-3

Prior to the introduction of commercially processed oils, small amounts of Omega-6 and Omega-3 fats were traditionally consumed in a 1:1 ratio.    However, the typical modern-day diet includes (1) an abundance of omega-6 fat, but (2) very little Omega-3 fat, resulting in an imbalanced presence of the fatty acids in these two fat families in our cell membranes, which is having serious health consequences.

(1) An abundance of omega-6 linoleic Acid (LA) fat

Plant foods contain little to no AA.    They do, however, contain LA, which can be converted to AA

AA derived from LA in toxic vegetable oils.  Today's omega-6 dietary fatty acids are mainly from toxic solvent-extracted polyunsaturated oils, predominately-containing omega-6 LA Fatty Acids  --- LAs comprise 70% of omega-6 intake and up to 30% of calories consumed, mostly omega-6-rich soybean, sunflower, corn, cottonseed and canola oils, margarine (partially hydrogenated vegetable oils) and shortening (hydrogenated vegetable oils). These significant sources did not exist prior to introduction of large-scale, commercial use of seed presses in the 1930's and more recently using solvent extraction. Also, except for sunflower oil, these oil sources are ~90% from GMO seeds, contain toxic fats from processing, and then become even more toxic when used for deep frying or high-heat cooking.   

Damaged / Altered Toxic fats

Fortunately, the body has in-built controls on how many of these LAs are converted to the generally inflammatory AA's.  This seems to be achieved by down-regulating the Δ6D enzyme.    Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review

AA from meat and eggs, and foods containing them.   Meat (including meat preparations --- think "Kentucky fried" and McD chicken nuggets), and eggs provide the major source of AA in the U.S.  

Specific percentages at:

(3) "Local Hormones" (Eicosanoids) - Cell's "First Response" team

The saturated fats in grass-fed AA-rich meat and fat-containing dairy down-regulate Δ6D enzyme, to slow down conversion of LA to GLA, which would otherwise be converted to AA.    See why drinking fat-free milk isn't a good idea? Also, omega-6-rich grain fed to animals in confined animal farming operations (CAFOs) produce meat with a lower SFA content.

Best evidence indicates an optimum polyunsaturated fat intake of only 4% of calories.   This can typically be provided in temperate and tropical diets from legumes, grains, nuts, green vegetables, fish, olive oil and animal fats, but NOT from COMMERCIALLY PROCESSED OILS or products containing them (especially when used for high-heat cooking or partially hydrogenated e.g. margarine, mayonaise), which are toxic by being altered or damaged during processing and storage.

Damaged / Altered (Toxic) Fats

(2) LITTLE to NO Omega-3 fat

Most significant dietary sources of Omega-3.    Wild oily fish (salmon, mackerel, herring, sardines , grass-fed beef and poultry, game, eyeballs, brain, testes, and flax, chia and hemp seed.  The plant sources require conversion of omega-3 ALA to its active forms: EPA and DHA, which conversion requires certain nutrients and has several obstacles:

Enhance ALA conversion

Obtaining omega-3  is a challenge.    Most available salmon and trout is farmed and contains high amounts of Omega-6 compared to Omega-3, animals and birds are fattened in confinement with a high Omega-6 and Low/ No omega-3 diet. Partridge is rarely on the menu, Omega-3 rich flax and chia seeds are not a generally utilized food-source, and ---- when did you last enjoy some eyeballs, brains or testes with your fries?

Health Effects of too much O6 and too litttle O3

We need more Omega-3 fat to ensure the balanced presence of Omega-6 and Omega-3 fatty acids in cell membranes to allow eicosanoids to mediate problems correctly

Since our typical western diet does not contain sufficient omega-3 fat, we need to supplement with sources of good anti-inflammatory omega-3 fats.   When it comes to supplementing omega-6 and omega-3 there are some guidelines we can follow . . .

How much Omega-6 compared to Omega-3 should we supplement?