October 4, 2018 - Nutrition
Hey folks, it’s Dr. Sam and I want to weigh in on the conversation about what is the optimal ratio for Omega 3s, 6s, and 9s. This is a very important topic because it’s been estimated that nearly 90% of Americans are deficient in omega-3 fatty acids, which may be linked to mental illness, menstrual cycle imbalances, cancer, cardiovascular disease, diabetes, and even eye diseases like dry-eye syndrome, macular degeneration, and glaucoma.
Omega-3s
Since we cannot produce omega-3 in our body, it’s important we get it through our food. And it’s important that we do because omega-3 is a strong anti-inflammatory nutrient. The best sources include seafood like mackerel, salmon, and sardine. And if you are vegan or vegetarian, the best omega-3 sources include chia seeds, walnuts, and flax seeds.
Omega-6s
Our bodies also don’t produce omega-6 fatty acids, which is important for energy production. However, we have to watch out for omega-6s because they are often found in inflammatory foods like vegetable oils, soybean oil, sunflower oil, and safflower oil. So you want to be careful of those. The best sources include nuts and seeds – especially almonds and walnuts.
Omega-9s
Now, our bodies do produce omega-9, but we can still get it through our foods. Healthful food sources include avocados and extra virgin organic olive oil.
What’s the optimal ratio?
So overall, the optimal ratio of Omega 9 to 6 to 3 would be about 4 to 4 to 1.
But it’s important to note that by and large, most people are most deficient in omega-3 fatty acids. So most people should focus on improving omega-3 consumption through their diet. So you might want to try for 1-1-1.
It’s really important that we get sufficient levels of omega-3s because it is absolutely critical in terms of brain health, eye health, and the overall health of our central nervous system.
So that’s my message for today. Thank you so much for tuning in. And until next time take good care.