Paleo: Omega-3 and Omega-6 Balance

Paleo: Omega-3 and Omega-6 Balance

In yesterday's post we discussed what essential fatty acids were in relation to omega-3 and omega-6 and why they were benefical to the human body.

However it is not just the amount of the omega oils consumed but also the balance between omega-3 and omega-6 fatty acids that is significant.  Maintaining the correct balance of omega-3 and omega-6 fatty acids is vital to human health.  

The basis of nutritional medicine is that dietary factors are imperative for good health.  Omega-3 directly influences inflammatory hormone production and gene expression in the cell.  Because cells are the basic building blocks of the body.  If these are not healthy then our tissues and organs can not be healthy.

Paleo Diet

Our ancestral diet provided a ratio of 1:1 whilst the modern Western diet is between 1:16 omega-3 to omega-6.  Studies have shown that excessive amounts of omega-6, or a very high ratio to omega-3 promotes inflammation and can contribute to the development of lifestyle diseases such as cardiovascular disease, cancer and autoimmune diseases.[1]

Blood Test

I recently had blood test results looking at my omega-6 to omega-3 balance.  This is currently 51% to 49% which is almost 1:1.  This is due to me following a Paleolithic diet which promotes a better balance between these fatty acids by reducing the intake of omega-6 and increasing the sources of omega-3 with more wild (non-farmed) oily fish, grass-fed meat, free-range eggs and green vegetables.  

Studies have also suggested the ideal ratio of omega-6 to omega-3 to be between 2:1-1:1 [2], similar to the profile above.

In terms of dietary choices omega-3 fatty acids found in oily fish have been shown to reduce the tendency of blood to clot, lower triglyceride levels and raise HDL (good) cholesterol which mitigate against the risk factors associated with heart disease.[3]

Here's an example of a Paleo Breakfast which provides a significant omega-3 intake.

References:

[1] Simopoulos et al (2002).  The importance of the ratio fo omega-3 to omega-6 essential fatty acids. Biomed Pharmacother

[2] Okuyama et al (1997). Dietary fatty acids: the omega-6 and omega-3 balance and chronic elderly diseases. Lipid Research

[3] Harris (1989). Fish Oil and plasma lipid and lipoprotein metabolism in humans.  Journal of Lipid Research.

Testimonial: Group Classes (We Leave No-One Behind)

Testimonial: Group Classes (We Leave No-One Behind)

A friend of mine recommended Darryl's classes. I'm a busy working mum of two and by the end of each day I'm absolutely exhausted. So every Tuesday night I debate whether to bypass my class with Darryl and continue on the (gentle) cycle home.  

But every week I just remind myself how good I feel afterwards. The cycle ride home after the class is amazing, I feel so energised, positive and upbeat, with tons more energy.

Darryl's classes are fun, varied, and challenging, but just do-able, so you feel proud of yourself for keeping up and pushing yourself.  It's quite playful and hard work, we work together as a team, cheer each other on and get to know each other.

Its so nice to actually be able to run a bit now without being completely out of breath. And, for the first time in my entire life, I noticed the beginnings of -dare I say it- a toned tummy and Michelle (Obama) arms.

Thank you Darryl!

--Suzi

Paleo: What are Essential Fatty Acids?

Paleo: What are Essential Fatty Acids?

Essential fatty acids are polyunsaturated fats that are essential to the diet since the body is unable to produce these by itself.  These act as precursors to local hormone-like substances called prostaglandins which regulate metabolism and inflammation activity within the cells.

Because this occurs at the cellular level the effects of prostaglandin and deficiencies in these essential fatty acids can lead to ill-health.

The two main categories we will discuss are Omega-3 and Omega-6 fatty acids.  To promote good health these fatty acids must be eaten in the required amounts and ratio.

Examples of Omega-3 food sources: 

• Oily fish (such as salmon, mackeral, sardines, herring)
• Walnuts
• Naturally reared eggs
• Grass-fed meat

Examples of Omega-6 food sources:

• Sunflower oil
• Pumpkin seeds
• Sesame seeds

Both types of fatty acid are essential - however the key differences are omega-6 fatty acids are pro-inflammatory and omega-3 fatty acids are anti-inflammatory.  

In tomorrow's post I will discuss the reasons for maintaining a healthy omega-3/omega-6 balance and why this is beneficial to human health.

Quote Of The Day: Virtue

"Quote to Remember" 

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QUOTE OF THE DAY:

"Virtue means doing the right thing, in relation to the right person, at the right time, to the right extent, in the right manner, and for the right purpose. Thus, to give money away is quite a simple task, but for the act to be virtuous, the donor must give to the right person, for the right purpose, in the right amount, in the right manner, and at the right time."

- Aristotle