Everyone knows that omega 3 foods are good for you. As an essential fatty acid, omega-3 must be consumed through our food since it cannot be synthesized in the body. Omega-3s are associated with inflammation, since they mediate the release of anti-inflammatory cell messengers called prostaglandins, thromboxanes, and leukotrienes.
But the equation isn’t as simple as omega 3s = anti-inflammation. Here are 3 important caveats to understand when it comes to this star fatty acid.
1. Omega 3 foods are not created equal
You’ve heard the fanfare about walnuts and flaxseeds: “They are excellent omega 3 foods!” The most important fact to know about omega 3 is that the omega 3 found in plant sources not well absorbed. Enjoy some walnuts, but don’t consider this snack a source of omega-3.
There are three types of omega-3: ALA, EPA and DHA. Plant sources, like those walnuts, contain only ALA. In order to reap anti-inflammatory benefits from ALA, the body must convert it into the useable form of EPA and DHA. This conversion, however, creates only a tiny quantity of EPA or DHA (source). As a result, many vegetarians and vegans are deficient in omega-3.
Vegetarian sources of EPA and DHA include pastured eggs and grassfed full-fat dairy products, especially ghee. The scarcity of DHA in vegan sources is one of the reasons I do not recommend a vegan diet. The one vegan source of DHA is algae, although many experts are waiting for more research to determine if algae DHA is as potent as animal-source DHA.
2. Omega 6 and omega 3 foods are a balancing act
Like omega-3, omega-6 is an essential fatty acid that sends inflammation-mediating messages. Before I discuss the relationship between omega-3 and omega-6, I want to highlight a few similarities and differences between these fatty acids.
Omega 6…
- is consumed primarily in the form of linoleic acid
- in the body, it converts into gamma linoleic acid (GLA) arachidonic acid (AA)
- AA, once incorporated into a cell, signals the release of pro-inflammatory messengers
- GLA can be converted into DGLA, which signals the release of anti-inflammatory messengers
- Omega 6 is consumed in highly excessive levels in the Standard American Diet, primarily due to the intake of omega-6-heavy vegetable oils (corn/soy/safflower/canola oil)
Omega 3…
- is in three forms discussed above: ALA, DHA and EPA
- DHA and EPA, once incorporated into a cell, signal the release of anti-inflammatory messengers
- Omega 3 foods are highly deficient in the Standard American Diet
The balance of omega 6 and omega 3 comes down to inflammation. While we consider inflammation bad, the body must inflame in order to heal. The problem of chronic inflammation arises when the body lacks the resources required to anti-inflame.
Omega 3 and omega 6 are antagonistic, competing for storage space in cell membranes. Excess omega-6, in the form of AA, promotes inflammation by attaching to cell membranes and signaling the release of pro-inflammatory messengers. Because the cell membranes are filled up with omega-6, there is little room for DHA/EPA to find a spot and tell the cell to produce anti-inflammatory messengers.
You may have read about the omega-3 to omega-6 ratio. While our hunter-gatherer ancestors consumed roughly a 1:1 ratio of omega 6 to omega 3, researchers estimate that today we consume an average ratio of 20:1.
How did this ratio get flipped? The modern diet has replaced omega-3-rich fats (such as butter and egg yolks) with highly-processed vegetable oils. Canola, corn, soybean, safflower and sunflower oil all contain too much omega-6 to be used on a regular basis.
Research suggests that it is not necessarily that specific ratio of omega-3 to omega 6 that creates inflammation, but rather the lack of omega 3.
Mark Sisson at Mark’s Daily Apple summarizes,
It appears as if the problem with low ratios of omega-3 to omega-6 is the lack of omega-3, not so much the omega-6. In studies that replace saturated fats with omega-6 fats, the only ones that show benefit are those that also include omega-3s with the omega-6s, while those that replace SFA with just omega-6 increase the risk of death. As long as you’re eating enough fish and other seafood, pastured animals and their fat (and eggs), and/or high quality fish oil supplements, whole food sources of omega-6 shouldn’t increase inflammation. The ratio is a helpful way to monitor your omega-3 and omega-6 intake, but it’s not a physiological law. (Read more)
Does that mean you are safe to eat omega-6-rich vegetable oils if you take a spoonful of fish oil? No, for the primary reason that these highly processed non-food oils offer no nutrient value (and no flavor, either). I recommend swapping veggie oils with omega-3-rich ghee instead.
3. Fish consumption may trump fish oil
Experts agree that the best sources of omega-3 (meaning, the absorbable forms EPA and DHA) are wild-caught, cold-water fish, consumed at least three times per week. Pastured eggs and dairy also provide EPA and DHA.
Excellent sources of EPA and DHA include:
- Salmon
- Herring
- Sardines
- Anchovies
- Trout
- Oysters
- Mackerel (not King mackerel, which is high in mercury)
- Pastured eggs
- Grassfed dairy products, particularly grassfed butter and ghee
“Can’t I simply rely on fish oil for my omega-3s?” Surprisingly, research is mixed about the efficacy of fish oil supplementation, as Chris Kresser explores in his article, Should You Really Be Taking Fish Oil? Some studies showed an increase in heart disease and insulin resistance for participants consuming large doses of 3 grams per day of fish oil.
Based on his research, he recommends the following:
If you are generally healthy, the best strategy is to consume about 12–16 ounces of cold-water, fatty fish or shellfish each week. Most studies show an inverse relationship between fish consumption and heart disease and mortality, so while fish oil may not protect you, eating fish does seem to. Perhaps this is because fish and shellfish contain many other beneficial nutrients that fish oil does not, including selenium, zinc, iron, and highly absorbable protein.
If you don’t eat fish (for whatever reason), I’d suggest supplementing with 1 teaspoon of high-vitamin cod liver oil. In addition to about 1.2 g of EPA + DHA, it is rich in the active form of vitamin A and vitamin D, both of which are difficult to obtain elsewhere in the diet. […] I think one teaspoon of cod liver oil a day is likely to be safe even for those eating fish regularly—and beneficial for those not eating liver or other foods that contain active vitamin A. (Read more)
I hope this answered your questions about omega 3 foods. Now, go enjoy a fillet of salmon with this 5 Ingredient Salmon Rub!
Thanks for this article! I really wish I could balance out my omega-3s, but sadly, I’m highly allergic to all seafood and I have a moderate sensitivity to all eggs and dairy. So what can I eat besides ghee that will help balance out the ratio?
Ooo! I ‘d be interested in this answer as well since I’m in the same boat (sensitive to eggs, yogurt/other dairy, majority of seafood including cod, crab, etc). 🙂
Eating grass fed beef for it’s omega fats, and free range chicken for it’s fats, each once a day should do it…
How about Algae Omega supplements? They are vegetarian, and the omega-3 is derived completely from algae. I know Lauren prefers that we get our omega 3 from dietary sources, but it may be better than nothing in your case.
http://www.drugstore.com/products/prod.asp?pid=508989&catid=183251&aid=338666&aparam=508989&kpid=508989&CAWELAID=120142990000004881&CAGPSPN=pla
Great explanation Lauren! It drives me crazy when flax seeds are promoted as a good source
of omega 3s.
I use ghee every day…I blend it into my coffee with coconut oil, and cook my pastured eggs in it. Thanks for spreading the word about ghee…I love that it is shelf stable and so delicious!
I am so frustrated by all the articles only suggesting animal and dairy sources of nutrition without offering alternatives for those of us with allergies, sensitivities and intolerances. I am lactose intolerant and as much as I would love to eat yogurt and ghee, they both make me undeniably sick (believe me, I have tried). I am allergic to many nuts so they are generally out of the question as well. (Even coconut can inflame me!) Should I now be paranoid about consuming olive oil? My body does not digest and assimilate animal foods well at all so if I were to consume them it would have to be in minuscule amounts and very rarely. Hence, I am essentially a grain-free vegan.
As emerging science on the human biome suggests, our bodies are much more complex than following a simple formulaic diet. Please….if you continue to write about nutritional health and you really want to help people (and not harm), please please please offer alternatives for people who cannot follow a simple “do this, not that” list. There are thousands and thousands of us. One size does not fit all. And yes, we are all responsible for our own health. But if you choose offer to help people along their journey, then please consider what works for one body does not work for another. Embracing our wide ranging complexity is critical to good health.
Sandra, I’m sorry to hear about your struggles! Have you looked into healing the gut to help with food intolerance…and a multitude of other maladies? I’ve done a series of seminars online on healing the gut. Very informational. Please check it out and see if there can be help for you in that way. A good place to start might be the SCDlifestyle. There’s help for you!
Sandra,
If you aren’t already, avoid wheat , barley, rye, and oats (it has gluten too). Make sure everyone in the family is grain free and gluten free including the pets because of cross contamination. Also, it’s helpful to take probiotics and enzymes for the digestive issues.
Hi Sandra, not sure if you still see replies for this, but just wanted to share i was in the same boat as you!
It turned out for me, the issue was healing the leaky gut. Why was i allergic, intolerant and unable to digest all those foods above. 2 parts of the story for me was emotional eating http://www.whywesuffer.com/understanding-anorexia/
And also living in a terrible environmental, disconnected from life, causing the wrong genes to express. As well as using tip here at Empowered Sustenance, Dr Jack Kruse has something called a Leptin Reset that worked well for 6 weeks. Which doesn’t target food, but have proper circadian rhythms, something i had missed 🙂
Good luck, and just know its not permanent what you have. Ive been there! Depends on your persistence to look at the problem differently
Hi my sister is lactose intolerant but I gave her my homemade kefir and she was fine (the bacteria eat the lactose making digestion easier). Adding in the 30+ strains of good bacteria has helped my lifetime constipation issues, bloating etc. So two different health issues helped with kefir. I encourage you to do your own research on the many benefits.
Hi Lauren, I know how you research everything as I do. I took fish oil (and ate wild salmon) for years. I have now been convinced that fish oil is bad. Take a deep! look at brianpeskin.com’s site where he cites many research papers with proof. Some think he is, as a person, not factual, but one can read his response there also. I am interested to know what you think, cause its hard to refute these research findings.
Also, coasttocoast.com radio is an alternative station that I think you might be interested in with reputable speakers from various fields in nutrition, health, world affairs, ufo’s, alternative energy sources, etc.
Great article. Concise and clear. It should be noted for Sandra that you are here to inform and help people find a lifestyle that works for them not to tell them what they need to do. That is their personal responsibility. Your blog is an information source with material presented for consideration. You do a great job. Keep up the good work!
What about macadamia oil for omega 3’s? Like ghee, it has a high ratio of omega 3:6.
Flaxseeds & chia seeds, according to Ayurveda (reference Vaidya Mishra), are not recommended on a regular basis as they block the micro-channels of the body, by which organ systems communicate with each other. He says that in a few years time western nutrition will catch on to this, and these seeds will fall out of favour.
Walnuts, according to one of my Ayurvedic teachers should be sauted with jaggery to get the nutrients out of them.
Some of the world’s oldest medical systems have the knowledge of how to unlock nutrients from plant based foods. Maybe this is something to research further, Lauren
I came across your article (http://empoweredsustenance.com/fat-malabsorption/) a few days ago about teaching the body to be able to better absorb fats (one of my big issues, according to biofeedback). I already ordered several of the recommended products and am starting to really put a focused effort toward that end.
This article was helpful too…since I always heard walnut and flax were some of the best sources, but I didn’t really realize the various different types of omega3s. 😛 Now I do happen to love wild salmon and trout…but it’s so dang expensive! (I know I know, not being healthy is more expensive…) But again, I do have to focus on getting my body to actually absorb it cuz it seems to have a problem there.
Anyways… something else I was exposed to recently and started taking is called Protandim. Have you heard of it yet? Or have any professional opinions about it?
Here is one of the best explanations of what it does in terms of anti-inflammatory from the inside of the cell out…plus interesting comment he makes in there about how it blows fish oil supplements out of the water.
https://youtu.be/LP7kxDufJHI
Anyways, I’m just curious of your thoughts on it since you seem to have a lot of knowledge in this area.
And to read more on protandim itself…here’s a link: http://goo.gl/QRPJed
(And please understand I’m not trying to sell anything on your blog, I’m literally asking what you think of what it “says” it does…and whether the research is sound)
This is a very informative article and I really appreciate you writing this to help other people in understanding how and what to look for in Omega 3’s and Omega 6’s.
One thing that I think is a common misconception is that we must take more Omega 3’s in our diet alone and that’s not necessarily true. While it is very important to take in more Omega 3’s, it’s also important to reduce the amount of Omega 6’s in our diet, but not completely eliminate (as if that would even be possible). Reducing Omega 6’s is harder to do, because it’s in a lot of oils. Here are some oils that contain high amounts of Polyunsaturated Omega-6 fatty acids: Sunflower oil, Corn oil, Soybean Oil, and Cottonseed oil. If you are eating foods high in these oils, using them to supplement in cooking, or frying/cooking your foods in these oils chances are that you are eating too much of them. Try using flaxseed oil INSTEAD of these oils to reduce your omega-6 intake, note that I said “instead” which trumps the conversation about in addition to or to supplement your intake of Omega-3’s.
While Flaxseed oil is incredibly full of Omega-3 fatty acids, it has far less Omega-6 fatty acids. Unfortunately, because our bodies have a difficult time converting the plant form of this Omega-3 fatty acid (ALA) into the animal form (because we are animals) only 5% gets converted from EPA into DHA. This is referring to flaxseeds, chia seeds, and hemp seeds and their content of Omega-3. However, it’s not to say that these foods aren’t healthy for us they just aren’t a very good representation of how to increase our intake of these Omega-3 fatty acids.
If you lessen the amount of Omega-6’s in your diet and you are able to eat foods that contain high amounts of Omega-3’s like walnuts and flaxseeds, salmon and sardines, and various grass-fed animal meats and pasture-raised (flaxseed fed specifically) eggs then you will have many health benefits from eating the proper ratio of 1:1 to 5:1 of omega-6’s and 3’s.
If you are a vegan and are having difficulty with consuming MORE omega-3’s, lessen your intake of omega-6’s by changing the types of oils you eat. Remember that Coconut oil is high in saturated fat and contains monounsaturated fats with little omega-6 fatty acids and canola oil does have about the same Omega-3’s as walnut oil but has three times that amount in Omega-6’s. Walnut oil has a lot of omega-6 fatty acid with the same amount of Omega-3’s as canola oil. Flaxseed oil has the same amount of Omega-6’s as Safflower oil but contains nearly 4 times the amount of Omega-6’s in Omega-3’s. So Flaxseed oil has a very high content of Omega-3, however this is also a very sensitive oil to cooking so it wouldn’t be as beneficial to replace it for a cooking oil. If you are using it on a salad it would be good as a dressing. Butter, Coconut oil, Ghee, are great replacements for cooking food in oil. Olive oil also has a lot of health benefits but should not be heated above medium heat and does contain some Omega-6, slightly less than flaxseed but very little Omega-3’s.
This is why it’s so easy to raise the ratio of the 1:1 or 5:1 to 20:1 which creates the deficiency in the Omega-3’s.
I believe this is a big proponent to why Lauren is so pro-vegan. It’s very hard to obtain a lot of the health benefits of nutrients, minerals, and vitamins from plants alone and sometimes eating plants alone can create more health issues when there is a shortage of certain amino acids and fatty acids which primarily can be resolved by upping the intake of these animal derived essential lipids into our diet.
While it’s not impossible, it does require more work in being a vegan and a lot more responsibility. e.g., it’s easier to increase the amount of Omega-3’s on a diet rich in animal proteins than it is in a vegan diet because there is a lot more responsibility involved. Again, not impossible but it does take effort to make sure your foods aren’t rich in these Omega-6 fatty acids.
**Why Lauren is NOT pro Vegan is what I meant to say.
Grape seed oil is about 700:1 Omega6:Omega3
thank you for this article and your many others on important topics.
I find it sad that when discussing Omega 3s, the paleo community seems to be blind to the benefits of Camelina Oil. Read more at Wikipedia: https://en.wikipedia.org/wiki/Camelina_sativa. “The crop is now being researched due to its exceptionally high levels (up to 45%) of omega-3 fatty acids, which is uncommon in vegetable sources. Seeds contain 38 to 43% oil and 27 to 32% protein.[9] Over 50% of the fatty acids in cold-pressed camelina oil are polyunsaturated. The oil is also very rich in natural antioxidants, such as tocopherols, making this highly stable oil very resistant to oxidation and rancidity. It has 1–3% erucic acid. The vitamin E content of camelina oil is approximately 110 mg/100 g. It is well suited for use as a cooking oil. It has an almond-like flavor and aroma.”
We have been using organic Camelina Oil sourced locally from Hummingbird wholesale for several years.
Another thing you didn’t mention is that Flax products are highly estrogenic, causing unnatural reactions in many women.
Thanks for this – I have been eating lots of cracked chia seeds for omega 3 and have found they have been super helpful – what are you thoughts on chia seeds? You may not tolerate them well in your healing diet but i am a fan of chia porridge! But your right can’t imagine you can’t trump good old healthy fish:)