Omega 3's vs Omega 6's

I'm starting to see an increase in arthritis and joint pain complaints going around with the weather changes. This is what I want to focus on for this post because I care about you, your health, and your pain!

Would it surprise you to know that Omega 3 fats are a natural anti-inflammatory? Or that consuming too many Omega 6 fats actually causes inflammation? Back in Paleolithic times the ratio for Omega 6 fats to Omega 3 fats was 1:1 whereas in the current Westernized-American diet it is 10:1.

Omega 3 and Omega 6 fats are considered essential fats to our diets. Essential in the sense that our bodies cannot make it to meet its physiological needs. We are supposed to consume them in equal quantities to keep our body at equilibrium. Too many Omega 6 fats (like the current Westernized-American) can cause an uncomfortable amount of arthritis and joint pain because the intake of 3's are low and ineffective to counteract the inflammation effects of the 6's. Too much Omega 6 intake can also speed up the aging process (who wants that?!), cause irritable bowel syndrome (IBS) and promote cardiovasular disease. Whereas a lack of adequate Omega 3 fatty acid is also linked to depression, but on the flip side a diet high in Omega 3 fatty acids has been said to protect against some cancers.

Do you see where this Westernized-American diet is starting to look increasingly worse for us as we learn more about Paleo?

So where do you get Omega 3 fats from:

• Flax seed (great addition to salads)
• Wild caught salmon
• Wild caught herring
• Wild caught mackerel
• Sardines
• Eggs (Hens that are fed flax seed lay eggs that are high in Omega 3, but don't leave out the yolk because that's where your Omega 3 is!)
• Fish oil supplements (Not as effective as getting Omega 3 directly from a food source)
• Grass fed beef

*Please note: if wild caught options are too pricey for you, regular (farm raised) fish still have an adequate source of Omega 3.

So where do you get Omega 6 fats from:

• Vegetable oils
• Peanuts
• Soybeans
• Safflower seeds
• Brazil nuts
• Sesame seeds
• Corn oil
• Corn fed beef (Any meat not labeled grass fed)
• Crackers
• Breads
• Pastas
• Grapeseed oil
• Fructose corn syrup (oh yes, this sweetener that is in most distributed flavored beverages)

So where can you get a balance of both Omega 3 and Omega 6 fats from:

• Wild rice (this is actually a grass not a grain so feel free to indulge!)
• Walnuts
• Walnut oil for cooking

*Please note: I'm sure there are more that I haven't come across yet in my research.

Cited sources:

Discovery Health

Eating Well

Good Fats 101

Understanding Nutrition