How to Balance the Omega 6’s and Omega 3’s in your Diet

Optimal fat ratios are important to increase the omega-3 and omega-6 content of body tissues. While it is crucial to have all EFAs in our diet, it is important to ensure that we balance the omega-3s and omega-6s. There is no consensus yet on what the ideal amount or ratio of these essential fatty acids should be in the human diet. 

Today however, we consume a ratio of 20:1 omega-6 to omega-3 fatty acids, which is much different from what it once was. The unbalanced ratio of the modern Western diet promotes numerous chronic diseases such as insulin resistance, obesity, metabolic syndrome, type-2 diabetes, heart disease, and depression because our cells cannot function with the refined, toxic omega-6s found in all processed and convenience foods. We must try to get back to consuming a ratio of 1:1 up to 4:1 of omega-6s to omega-3s in order to reach our optimum health. In other words, you should be eating up to four times as much of the omega-6s as you do omega-3s.

We need to focus on increasing the amount of omega-3s in our diet to offset the overabundance of omega-6s from processed and refined oils. To ensure you are receiving enough omega-3s in your diet, fill your plate with fatty fish. Add nuts, seeds, and seed oils such as flaxseed, hemp seed, and grapeseed oils to your salads, cereals, stir-fries, and sauces.