Omega-6 and omega-3 are two essential fatty acids. "Essential" means that you need to consume them in order to survive; your body cannot manufacture them on its own. The typical Western diet is heavy in omega-6 fatty acids, but not in omega-3. This poses problems because of the effects these two fatty acids have on inflammation. A proper balance of omega fatty acids is necessary to keep inflammation levels in check and prevent certain diseases.
Inflammation
Inflammation is an immune response to infection or injury. Your body releases chemicals that increase permeability in blood vessel walls, thus allowing fluids and white blood cells to flow out into the affected areas and promote healing. When inflammation is severe or chronic, however, it can cause health problems. Diseases such as cancer, arthritis and heart disease have been linked to chronic inflammation.
Omegas and Inflammation
The omega-6 fatty acids that are so heavily present in the Western diet are known to assist the immune response by promoting inflammation. Omega-3 fatty acids reduce inflammation, thus moderating the immune response. The disparity between the amount of dietary omega-6 and omega-3 you consume can contribute to chronic inflammation and increase your risk of the diseases associated with it. According to the University of Maryland Medical Center, the typical Western diet contains up to 25 times more omega-6 than omega-3. For better health, you should aim for a dietary ratio of 2:1 to 4:1, omega-6 to omega-3.
Sources of Omega Fatty Acids
The preponderance of omega-6 in the Western diet comes from meat, which is high in this particular fatty acid. Those who follow a Mediterranean diet, which includes less meat and more fish, have a healthier omega-6 to omega-3 ratio. Fish are rich in omega-3 fatty acids, and fish oil supplements are often suggested as a convenient way of consuming omega-3. Fish such as mackerel, sardines, tuna and salmon are all good sources of omega-3. These essential fatty acids are also present in walnuts, pumpkin seeds, flax, soybeans and oils created from these seeds and nuts. Supplements that contain omega-3 are available in drug stores and natural food groceries also. Be sure to abide by the dosages recommended on your product's label.
Considerations
If you are on blood thinning medications, or have any sort of bleeding disorder, you should consult your doctor before taking omega-3 supplements. Omega-3 decreases the formation of blood clots, which can be a good thing if you're trying to decrease your risk of stroke, but a bad thing if you're already on drugs to prevent clotting, or have some disorder that inhibits your ability to form blood clots. High dosages of omega-3 can increase your risk of bleeding and are not advised for some people.
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