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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Monday, October 6, 2008
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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Monday, October 6, 2008
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Two important types of polyunsaturated fats are omega-3 and omega-6 fatty acids. These fats are essential because we must get them from our diet, for our bodies cannot make them on our own. Among playing other functions in the body, an excess of omega-6 fatty acids tends to increase inflammation and blood clotting, while omega-3s tend to decrease both.
Researchers are still in the midst of discovering a lot of information about omega-3 fatty acids. So far, the evidence weighs heavily in favor of diets richer in omega-3 than most Americans get. Typically, the American diet consists of about 20 times as much omega-6 fatty acid as omega-3 fatty acid. Although both are "healthy" polyunsaturated fats, they play very different roles. Scientists believe we would be better off if the ratio of omega-6 to omega-3 was closer to 2 to 1 instead of 20 to 1.
Diets with a better ratio of omega-3 fatty acids appear to have numerous benefits, including fewer risks related to:
In addition, an Ohio State University study recently published in the journal Psychosomatic Medicine indicates that more omega-3s may be associated with lower levels of depression and stress. In this study, psychology and nutrition researchers teamed up to study 43 middle-aged to elderly adults, about half of whom were caring for relatives with Alzheimer's disease or other type of dementia. They found that participants who had much higher levels of omega-6 than omega-3 fatty acids in blood samples also reported more symptoms of depression. While results are preliminary (a larger study is planned), the findings echo other research that indicates such a link.
People consume omega-6 fatty acids all the time, without even knowing it. They're abundant in many oils, such as sunflower, corn, soybean, and peanut oil. People only need the equivalent of about one tablespoon of oil rich in omega-6 fatty acids each day to get what they need -- easily consumed in the form of:
and other foods as well. Omega-3 fatty acids are less abundant. While some types of oils, such as canola and soybean, contain a small but significant amount of omega-3s, others have much less. A great source of omega-3s is fish -- that is, fatty fish such as:
Other good sources include flaxseed and walnuts. Fish oil supplements generally are not recommended unless you are under the care of a doctor. Besides, foods rich in omega-3s also tend to be good sources of lean protein, fiber, or other healthful ingredients.
This article originally appeared in Chow Line (4/27/07), a service of Ohio State University Extension and the Ohio Agricultural Research and Development Center and was adapted for use on NetWellness with permission, 2007.
Last Reviewed: May 01, 2007
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Martha Belury, PhD Associate Professor Department of Human Nutrition College of Education and Human Ecology The Ohio State University |
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