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Thread: what should the ratio of omega-6/omega-3 be in layman's page

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    what should the ratio of omega-6/omega-3 be in layman's

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    When someone says "A lower ratio of omega-6/omega-3 fatty acids is more desirable" what does this mean?

    Are they suggesting equal ratio of each 1-1 or what?

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    I think somewhere in the range of 4-2:1 6/3. Really though, try to limit to PUFA to under 10g a day and you will be fine.

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    So as i understand it Omega 6 are bad while omega 3 a meant to be good but than when i look up definition of omega 3 it says

    omega 3
    Web definitions
    omega-3 fatty acid: a polyunsaturated fatty acid whose carbon chain has its first double valence bond three carbons from the beginning.


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    Quote Originally Posted by Zach View Post
    I think somewhere in the range of 4-2:1 6/3.
    Don't understand these numbers?

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    You may want to check out this article by Mark Sisson:

    More on Omega | Mark's Daily Apple
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    Quote Originally Posted by sting View Post
    Don't understand these numbers?
    4:1 to 2:1, omega 6 to 3.

    Neither omega 6 or 3 are really good or bad. They are technically essential but not in large amounts. Try to keep total polyunsaturated fats under 10g or 2% or your total calories.

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    Quote Originally Posted by Sungrazer View Post
    You may want to check out this article by Mark Sisson:

    More on Omega | Mark's Daily Apple
    At the start of that article Marks says

    The typical Western diet is rich in omega-6. (Think corn, soy, peanut, safflower, and other oils.) As for the prevalence of omega-3? Not so much. (Think fish, flax, algae, walnuts, and animal products from grass fed livestock.)

    So here he is saying walnuts are a good source of Omega 3 but wiki shows different see below?

    cewDB5X.jpg

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    Quote Originally Posted by Zach View Post
    4:1 to 2:1, omega 6 to 3.

    Neither omega 6 or 3 are really good or bad. They are technically essential but not in large amounts. Try to keep total polyunsaturated fats under 10g or 2% or your total calories.
    OK ty for explaining

    Here is another example everywhere you read Wild Atlantic Salmon is a great source of Omega 3 but when i entered it into Fitday it shows its 16% of calorie intake is PUFAs

    oHYA2wk.jpg

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    Walnuts contains a fair amount of ALA and LA, from the wikipedia article:

    Unlike most nuts that are high in monounsaturated fatty acids, walnut oil is composed largely of polyunsaturated fatty acids (47.2 grams), particularly alpha-linolenic acid (18:3n - 3; 9.1 gram) and linoleic acid (18:2n - 6; 38.1 gram). The beneficial effects of this unique fatty acid profile have been a subject of many studies and discussions.

    Again, refer to Mark Sissons article:
    Smart Fuel: Walnut Oil | Mark's Daily Apple

    In regards to the O6:O3 ratio I would try to keep it as low as possible. 2:1 or 4:1, but 1:1 would probably be ideal and very hard to achieve without supplementation today. My approach to this is to keep the intake of O6 as low as possible, and supplement with a good source of O3. Such as salmon, grassfed meat, seal oil, and even minke whale. Try to stay away from conventionally raised pig, hens and eggs as they contain more O6 than free range, organic raised livestock.
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