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Omega-3:6 Ratio = 1:1?

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  • Omega-3:6 Ratio = 1:1?

    I saw a post earlier that some are keeping the ratio at 1:1. Without me eating a majority seafood - which I would love to do but it is out of my budget at this moment - how is that done? On nutritiondata.com all land animals (at least the ones I have eaten lately) have a higher level of 6 than 3. Eggs are 1:10; grass fed beef is about the same as eggs. The best I found was Salmon at 12:1...so I guess for every land animal serving of meat/eggs, you should eat one sea creature - does that compute?

    What are my fellow PBers doing to balance the ratio?

  • #2
    You can buy supplements. I find fish pretty affordable where I am. I eat fish pretty much every other meal. I also eat canned tuna sardines, anchovies, mackerel and salmon. All pretty cheap by weight.

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    • #3
      I'm also leaning more to a 6:3 of 4:1 providing all your 6s are natural from meats and nuts and none are processed and refined. As I currently understand it, we need more 6 than 3 for optimum health, just not the crazy 20:1 ratio of rancid processed seed oils from SAD.

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      • #4
        yes, I do try to eat about a svg of fishy for every land animal. but I take fish oil as well to offset the olive oil, coconut milk/oil, nuts etc

        I love nutritiondata.com Wish the u/i wasn't so sucky.



        iherb referral code CIL457- $5 off first order

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        • #5
          It's a quantitative thing. The greater the difference in tissue concentration, the more inflammation, and so 1:1 is less inflammation than 2:1 and 3:1, etc. 1:1 seems like the general consensus for balancing between too much inflammation and too little.
          Stabbing conventional wisdom in its face.

          Anyone who wants to talk nutrition should PM me!

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          • #6
            Ok, the omega3 issue. Eating fish will not supply you omega3 unless you have fish's fat and skin. If you get the bonless, skinless salmon let's say you hardly get anything good out of it. My oppinion is that it's worthless, some may dissagree and i can respect their oppinions. But to be able to supply yourself with the right ammount of emga three is to eat it from somewhere. Go flax seeds, go chia and seaweed. Actually, that's where the fish is getting it too, it's not a fatty acid that the fish can make himself, as essential for them as for us. Where you take it, it's at your discression! That's the advantage of being the smart ones

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            • #7
              Humans can't make the ALA to EPA conversion very efficiently and they get literally no DHA from it. The solution is to eat the skin, fish oil, or cow brains. Or to simply not consume very much omega 6 so that the need for omega 3 is decreased.
              Stabbing conventional wisdom in its face.

              Anyone who wants to talk nutrition should PM me!

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              • #8
                Originally posted by MichaelA View Post
                Ok, the omega3 issue. Eating fish will not supply you omega3 unless you have fish's fat and skin.
                link?

                edit -- of course you have to eat the fish's fat, but your statement implied to me that the flesh does not contain the fat. This I am fairly certain is in error.
                Last edited by Grol; 07-06-2010, 07:59 PM.

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                • #9
                  Originally posted by Stabby View Post
                  Humans can't make the ALA to EPA conversion very efficiently and they get literally no DHA from it. The solution is to eat the skin, fish oil, or cow brains. Or to simply not consume very much omega 6 so that the need for omega 3 is decreased.
                  So whats this about cow brains? And how do cow brains compare to other brains?
                  A steak a day keeps the doctor away

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                  • #10
                    The 1:1 ratio is a guess. Some people guess 1:1 other 1:2 others 1:4. It's a educated guess but it's still a guess. I don't supplement fish oil as I think eating real food is better and less risky long term. The current fad of high dose fish oil could workout for people or we could see studies in the future showing that some people have issues. Eating real food pretty much is safer. We also know that a lot of vitamins and minerals are synergistic so I would guess that there might be other benefits in eating real food over taking supplements.

                    Also bear in mind their is now a massive fish oil industry pimping their pills to people. The same industry that would be selling you low fat crap or acai berries any other day. So I would be sceptical.

                    I eat a serving of oily fish every day - 3grams of omega 3 and minimise omega 6. If you eat grass fed beef, lamb or organic free range chicken and lots of veggies you should be able to get down to 1:4 pretty easily.

                    I haven't been able to get the ratios better than 1:2 without massive supplements or eating nothing but red meat and fish. So I don't think the 1:1 ratio is practical without taking lots of supplements or becoming a zombie and eating brains.
                    Last edited by Kattanga; 07-07-2010, 02:24 AM.

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                    • #11
                      Originally posted by Stabby View Post
                      The solution is to eat...cow brains.
                      I had no idea how high in omega-3 these were...amazing. How do they taste? Sweetbreads don't have this same benefit, unfortunately. I have actually eaten those before and didn't mind them.

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                      • #12
                        Here's a question for you experts (I'm looking at you, Stabby, haha). I know that ALA -> EPA is very inefficient and ALA -> EPA -> DHA is pretty much nonexistent, but what about linoleic acid to arachidonic acid, or does this even matter in terms of inflammation? Seems like the "plant-forms" of many nutrients (iron, ALA) are much more poorly absorbed and utilized than animals forms. Yet another basic logical reason not to be a vegetarian.

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                        • #13
                          I would not worry about getting the ratio to an exact 1:1 ratio. Sure, it might be ideal but who knows for sure. I think anything between a 4:1 and 1:1 ratio is great. Definitely a large leap from the 20:1 that we all might have had pre primal.

                          I supplement with Mark's fish oil giving me 1.5 g of EPA and DHA each day. I eat fish 1-2 times per week.

                          And, I would not look at the ratios of individual foods. I can give 2 perfect examples of why not:

                          Walnuts have a healthy ratio of 4:1 right? WRONG! It may have 2.5 g of omega 3 but it has 10 g of omega 6... WAY TOO MUCH!!

                          Macadamia nuts on the other hand have a 6:1 ratio... but it has only .36 grams of omega 6!!! For an all around healthy balance macadamias are a much better choice then walnuts!!
                          Find me at aToadontheRoad.com. Cheers!

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                          • #14
                            ^ja

                            Cow brains, are, unique

                            LA to AA is very efficient and nearly automatic most of the time. We use a little bit of it for GLA but that is downright miniscule. Excessive intake causes inflammation no two ways about it.
                            Stabbing conventional wisdom in its face.

                            Anyone who wants to talk nutrition should PM me!

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                            • #15
                              @Stabby: Thanks! Good to know! I was pretty sure LA to AA was "efficient", but I couldn't find much with Google. Most articles were about omega-3 instead.

                              @Dosenberry: Good point. Just because a food has a "better" ratio doesn't make it better. We should be limiting overall PUFA anyway. And in light of what Stabby said, the ALA in walnuts nets almost no benefit while the LA is very easily utilized... although I guess I shouldn't lapse into making a food into a few nutrients. I think nuts/seeds have SOME beneficial properties.

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