originally evolved on a diet with a 1:1 ratio of omega-6 to omega-3 essential fatty acids. Our bodies still strive for that nutritional balance. However, typical lifestyles lack this indispensible balance. Diets tend to contain omega-6 to omega-3 ratios of 15:1, or higher. These excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) are the likely culprits of many chronic health issues rampant in today’s western society, including cardiovascular problems, tumors and problems caused by chronic inflammation and immune system issues.
Dr. Artemis Simopoulos, founder of the Center for Genetics, Nutrition and Health in Washington, DC, and formerly of the National Institutes of Health and the National Academy of Sciences, is a well-respected expert on the omega balance. As published in the journal, Biomed Pharmacotherapy, she wrote “In the secondary prevention of cardiovascular disease, a ratio of 4/1 [omega-6/omega-3] was associated with a 70% decrease in total mortality. A ratio of 2.5/1 reduced rectal cell proliferation in patients with colorectal cancer, whereas a ratio of 4/1 with the same amount of omega-3 PUFA had no effect. The lower omega-6/omega-3 ratio in women with
breast cancer was associated with decreased risk. A ratio of 2-3/1 suppressed inflammation in patients with rheumatoid arthritis, and a ratio of 5/1 had a beneficial effect on patients with asthma, whereas a ratio of 10/1 had adverse consequences.”
She determined that “[a] lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many of the chronic diseases of high prevalence in Western societies.”
As another researcher noted in the journal Lipids in Health and Disease, “[t]he current average North American intake of EPA and DHA is approximately 130 mg per day, well short of the minimum 650 mg recommended by the international panel of lipid experts.” Both EPA and DHA are beneficial omega-3 fatty acids.
Lower Omega-6 for Better Balance!
To help lower your omega-6 levels, check the vegetable oils you use for cooking. They represent the major source of omega-6 in the diet, and some of them are extremely high in omega-6.
However, you can’t eliminate omega-6 from your diet. It is an essential fatty acid and your body does need it. Your body just wants a balance with omega-3s.
Raise Omega-3 Intake!
To raise omega-3 in your diet you want to ingest foods with high levels of omega-3 fatty acids and comparatively low levels of omega-6. Two of the best plant foods for omega-3 are chia seed and kiwi fruit seed.
One ounce (28g) of chia seeds contains 4,915 mgs of omega-3 fatty acids, and only 1,620 mg of omega-6 fatty acids. That’s a ratio of more than 1:3 on the omega-6/omega-3 balance scale.
Right off the bat, chia seed is looking good. Add in the fact that the same amount of chia seed also has 11g of dietary fiber, and is very low in cholesterol and salt, and a good source of calcium, phosphorus and manganese.
In other words, these nutrient-dense seeds bring more to the table than just a very good omega-6/omega 3 balance!
Kiwi Fruit Seed
Kiwi fruit seed contains over 60% omega-3 fatty acids, in particular, alpha-linolenic acid (ALA), which is much higher than omega-3 concentrations in other seeds. Kiwi fruit seed has an omega-6:omega-3 ratio of 1:4, providing much needed help for your omega balance!
Like most seeds, kiwi fruit seed is also high in fiber and dense with phytochemicals that give a seedling a good start in the world, like polyphenols, tocotrienols, quercetin and kaempferol 3-O-rhamnoside, which also provide a lot of support for human beings, as well!
Bring Your Diet into Balance—Omega Balance!
You may be out of omega balance without even knowing it! The way to get your body back into balance is two-fold.
1) Lower your omega-6 fatty acid intake, and
2) Raise your omega-3 fatty acid intake with healthy, nutrientdense, high omega-3 plant seeds!
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