Omega-3 and Omega-6 In a Meal?

[Mike-S]

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12821543&dopt=Abstract


Partial quote from the abstract:


"CONCLUSIONS: These results suggest that n-6 fatty acids do not inhibit the antiinflammatory effects of n-3 fatty acids and that the combination of both types of fatty acids is associated with the lowest levels of inflammation. The inhibition of inflammatory cytokines may be one possible mechanism for the observed beneficial effects of these fatty acids on chronic inflammatory-related diseases.
PMID: 12821543 [PubMed - indexed for MEDLINE]"


The conclusion of this abstract ("the combination of both types of fatty acids is associated with the lowest levels of inflammation.") sounds like it may be highly beneficial to eat some combination of omega-3 and omega-6 foods; does anyone know of any scientific evidence showing that this is not the case? What omega-6 foods would be appropriate in this case for a PP WOE-WOL. Thanks! Mike

[mcsblues]

Hi Mike and welcome. From a dietary perspective it is next to impossible not to consume omega 6 fats ... because they are in just about everything! The suggestion the Eades make is we try to limit the amount of omega 6 we consume to try and get closer to the omega6;omega3 ratio we evolved on - estimates of this ratio range from 1:1 up to 4:1 - wheras the SAD (Standard American Diet) is likely to be more than 20:1.

Cutting out processed vegetable oils (eg canola and safflower) as well as the processed foods and margarine that contain them is a good start, as is seeking out grass fed meats and free range or omega3 enhanced eggs.

So don't worry about looking for more omega 6 foods - the best meat, cheese, nuts and eggs will still have plenty to balance the omega 3s you get in cold water fish, flax seed and supplemental fish oils.

[Gabriel Guzman]

Ditto... too much omega-3 fats don't do better than too much omega-6. What we aim is to an optimum ratio, not to an all or nothing of either one. We do need an inflammatory response (and an immune system ready to act at a moment's notice), but what we don't need is an exacerbated one, which ends up causing damage. By having too much of proinflammatory precursors, there is no way to modulate such response. On the other hand, by having too much anti-inflammatory precursors there is no way to modulate an appropriate response when needed.

So, without reading the article itself, that conclusion is not very surprising to me. Omega-6 fat are absulutely necessary, only not in excess so that they dominate what goes into the prostaglandin machinery.