The perfect Omega 3-6 intake would be a ratio of 1 to 1. But, it's not a perfect world and I think it's safe to say that no one has a perfect diet. Health experts suggest a goal of 1:4.
So, for every gram of Omega-3 in your diet, there should be no more than 4 grams of Omega-6s.
That's just a guideline, of course. There is not enough evidence, yet, to determine where the line should be drawn, exactly. Unless you want to count fat grams, calories and other dietary intakes on a daily basis, the easiest thing to do is to try to increase your intake of omega-3s while decreasing your intake of omega-6s.
Here are a few ways that you can do that.
Use Olive or Canola Oil; Avoid Corn Oil
The omega 3-6 ratio of cooking oils varies greatly. The list below should help you make good choices for sautéing meats and vegetables, eating out or flavoring salads. You will notice that some popular oils contain "no" omega-3s, at all. The first number in each ratio refers to the omega-3 content, the second to the omega-6 content.
o Sunflower oil...no omega-3
o Olive oil varies from 1:3 to 1:13
o Canola...1:2
o Peanut and grape seed oil...no omega-3
o Soybean oil...1:7
o Corn oil...1:46
As, you can see, olive and canola oils have the best balanced ratio. Corn, peanut and sunflower oil are the worst choices. Soybean oils are not generally used for cooking. Grape seed oil is becoming popular for some kinds of gourmet cooking. But, if you choose to use it, you will need to get more omega-3s from another source.
Choose Your Meats Carefully
The omega 3-6 ratio of poultry and beef that are grass fed or classified as organic is much healthier than that of mass-produced corn-fed livestock.
For example, in grass-fed beef, the ratio is about 1:2. In corn or grain-fed beef, the ratio is about 1:4.
Whenever possible, choose fish, like wild Alaskan Salmon to help increase your omega-3 intake.
Eat More Walnuts, Kiwis and Black Raspberries
Fruits and vegetables provide only one type of omega-3, which is referred to as ALA. Fish provides a wider assortment of long-chained omega-3s. But, it doesn't hurt to include more walnuts, kiwis and black raspberries in your diet. They are all good sources of ALA.
Take a Fish Oil Supplement, Every Day
The best way to balance your omega 3-6 intake is to take a fish oil supplement, every day. The quality of the supplements on the market varies, of course, but in some of the better brands, the fat ratio is 10:1. That's 10mg of omega-3s for every 1mg of omega-6.
You can probably see how easy it would be to balance out your daily fat intake with a good fish oil supplement. You would also be getting Docosahexaenoic acid or DHA, an omega-3 that is necessary for proper brain function. There is a reason to think of fish as brain food.
Now that you know more about balancing your omega 3-6 intakes, you might want to learn more about the importance of DHA.
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