Omega-6 Fatty Acids and Omega-3 Fatty Acids Ratio

We have all heard of good and bad fats.  As a Hidradenitis Suppurativa sufferer, I have found it imperative to avoid the bad fats such as saturated and trans fat.  Not to mention that these bad fats increase the risk of many diseases.  More importantly it is imperative to consume proper amounts of the good fats (essential fatty acids) because our bodies cannot produce them on their own.  There are two different types of essential fatty acids; omega-3 and omega-6 and our bodies need them both.  Here is where it gets a little a sticky.  Research suggests that over consumption of omega-6 fatty acids and not enough omega-3 fatty acids promotes inflammation and many other diseases such as autoimmune diseases.  The average American diet consists of a 15:1 ratio of omega-6 to omega-3 fatty acids.  While additional research needs to be done, the ideal ratio should range from 1:1 to 4:1.  Why?

Omega-6 fatty acids contain linoleic acid which is necessary for optimal health.  However, Omega-6's also contain arachidonic acid which is also necessary for our body, but too much has been known to cause inflammation.  So what should we do?  We should cut back on the consumption of omega-6's and continue focusing on the powerful anti-inflammatory properties of omega-3's such as salmon, walnuts, and chia seeds (here is a quick way to enjoy some chia seeds).  Avoiding foods that are processed, vegetable oils and fast foods will help you cut back on omega-6 fatty acids.  Some of the omega-6's that I choose to eat are sunflower seeds and nuts.

Ultimately, it is all about finding an appropriate balance to maintain a healthy immune system, decrease the severity of current diseases, eliminate risk of future diseases and promote anti-inflammatory responses.

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