Do I need to take omega 3 and omega 6 together?
A reader from The Heart of Health, Jessica, sent in a question about omega 3 and 6 fatty acids. If you are struggling with weight loss, you should visit Jessica’s blog allabouthabits.com, for some weight loss motivation. She openly shares her weight loss struggles.
The question:
About omega 3’s and 6’s, I heard that they should be taken together, and not just having one omega 3 or omega 6 alone. It has something to do with digestion and breakdown process. Is that right?
The answer:
There are two types of fatty acids – essential and non-essential. The body can synthesize non-essential fatty acids, while the only way we get essential fatty acids is from what we eat. Omega 3 and Omega 6 are both essential fatty acids – we must get them from foods and/or supplements.
Omega 3 – ALA, EPA, and DHA are all acronyms that represent omega 3 fatty acids. If we consume ALA, our body will convert it to EPA and DHA.
Omega 6 – Omega 6 is also known as linoleic acid. Linoleic acid is converted to GLA, another omega 6 fatty acid, in the body. GLA and EPA (an omega 3 fatty acid) work together to promote bone and heart health.
So, yes, omega 3 and omega 6 work together and both are needed for bodily functions.
But, omega 6 does not require supplementation. The typical American diet is very high is omega 6 fatty acids. A main source of omega 6 fatty acids is corn oil, which is very prevalent in our society. Other sources include sunflower oil, safflower oil, soybean oil, sunflower seeds, pine nuts, pistachio nuts, and pumpkin seeds.
The ideal ratio between omega 6 and omega 3 fatty acids should be 1:1 or 4:1. A typical diet in the U.S. is 11:1 to 30:1. This poor ratio is linked with heart disease, among several other health issues.
Certain conditions can interfere with the conversion of linoleic acid to GLA, such as advanced age, excess alcohol consumption, viral infections, and various other factors. In these situations a GLA deficiency would be present and supplementing the GLA omega 6 fatty acid would be beneficial. However, this is not the case for the majority.
To reduce heart disease risk you want to increase the amount of omega 3 fatty acids in your diet and decrease omega 6’s. Omega 3 is a common deficiency in the U.S.
Omega 3 and omega 6 are both essential fatty acids and work together to promote health. However, if you follow a typical U.S. diet, you want to increase your omega 3 intake and decrease your omega 6 intake. Therefore, supplementing omega 3 AND omega 6 is not beneficial.
I hope my answer has not confused you more! I will be publishing at least two more articles this summer related to fatty acids.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
The Heart of Health ezine launch!
Hi everyone,
I have decided to take this blog in a new direction. I am launching an ezine – The Heart of Health – this coming Saturday (May 3rd). This ezine will include a note from myself, weight loss and heart health information, and eNutritionServices program highlights.
Exclusive to subscribers is the free report “Stop Wasting Money – Take Control of Your Health” Learn to make your goals a reality! If you would like to subscribe, go to http://www.lisanelsonrd.com/hearthealth.html and subscribe to The Heart of Health.
I will be using this blog as an extension of my ezine, where I can provide additional information and photos.
All the best,
Lisa Nelson, RD, LN
Questions. . . .
What is one thing you would like to learn about nutrition? Do you have a question related to heart health, weight loss, or some other nutrition related issue? Submit your question for possible answer in this blog or The Heart of Health ezine.
Easter is just around the corner. I hope you all have a great holiday!
Lisa Nelson, RD, LN
Recipe Analysis
Do you have a favorite recipe you would like me to analyze for you? Sign up for The Heart of Health ezine and submit your recipe for analysis. This bi-weekly ezine promotes lower cholesterol levels, high blood pressure control, and weight loss.
Recipe analysis discontinued May 2008.
National Nutrition Month – Free Gift
March is National Nutrition Month – Are you thinking about what you are eating?
I wanted to add a quick note to my blog about a free gift I am offering this month for new clients that sign up for the Balance Program. The Balance Program provides clients with 9 weeks of nutrition coaching. Weekly topics include:
- Lose weight without diets or counting calories
- What foods to eat to lose weight, reduce aging, and boost your energy
- Simple ways to balance your meals for weight loss
- Strategies to improve your metabolic rate
- How much and what kind of exercise you need
- How to tackle emotional eating
- Healthy convenience foods
- Scanning food labels for the healthiest products
- And more!
When you sign up during the month of March you will receive The Journey from Comfort to Possibilities by Stefanie Zizzo. This gift is valued at $29.95. So, if you are looking for help with balancing your food choices, check out the Balance Program further at http://eNutritionServices.com/weightloss.html.
Butter vs Margarine – Which is the better choice?
This seems to be an area of confusion for many people. Some swear by butter only and others opt for margarine. Who is right? It is time to clear up the confusion.
First of all, both are fats. Therefore, the number of calories in 1 tsp of butter is equal to the number of calories in 1 tsp of margarine. The difference is the type of fat they each contain.
Butter consists of saturated fat. Saturated fat is found mainly in animal sources. Sources of saturated fat include meat, milk, cheese, ice cream, shortening, lard, coconut oil, and palm oil. The more saturated fat a product contains the more solid it will be at room temperature. For example, a stick of butter has more saturated fat than tub butter. Saturated fat leads to increased cholesterol levels.
Margarine is made of partially hydrogenated vegetable oils. Vegetable oils are unsaturated. Unsaturated fats are better for our health than saturated. The key words to make note of are “partially hydrogenated”. To make oils solid, hydrogen is added resulting in a trans fatty acid byproduct. These trans fatty acids have given margarine a bad rap, because they are just as bad for our cholesterol levels as saturated fat. So what is the solution? Read labels when you are shopping. As of January 2006, all packaged food products must list the content of trans fats on the nutrition fact panel. Therefore, check the margarine food label to make sure trans fats equal zero. Some products have also added a label that states “no trans fat” or “trans fat free”.
Regardless of which you choose, margarine or butter, you still need to limit the amount you add to foods. One tablespoon of margarine or butter equals approximately 100 calories.
Bottom Line: Margarine is the better choice over butter for your health. Select margarine’s that have zero trans fats. Even better, opt for a “light” margarine with “no trans fats”.
