Omega-3 to Omega-6: This is the optimal ratio

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Much is reported about the health benefits of omega-3s. The polyunsaturated fatty acids are important for our heart, brain and eyes, among other things. But not only omega-3, but also omega-6 fatty acids take on important functions in the human body. It is the ratio of omega-6 to omega-3 fatty acids decisive.

Omega-3 and Omega-6: vital for the body

Both omega-3 and omega-6 fatty acids perform vital functions in the body. Both fatty acids are involved, among other things, in the regulation of blood vessels and inflammation processes. While omega-6 fatty acids promote inflammation and constrict blood vessels, omega-3 fatty acids have an anti-inflammatory effect and widen the blood vessels.

The body cannot produce the omega-3 fatty acid alpha-linolenic acid (ALA) or the omega-6 fatty acid linoleic acid (LA) itself. This means that they have to be obtained through the diet. The ratio of the two fatty acids is crucial.

The ideal ratio of omega-3 to omega-6 fatty acids

According to researchers, the diet of our ancestors was based on a ratio of omega-6 to omega-3 fatty acids of 1: 1. The German Nutrition Society (DGE) recommends a ratio of 5: 1. But in reality the ratio should be around 15: 1 within the framework of modern western diets.

The imbalance between the two fatty acids has been linked to harmful health outcomes. Both that Risk of cardiovascular disease as well as for inflammatory as well as autoimmune diseases can be increased.

How can the ratio of omega-6 to omega-3 be improved?

In order to balance the ratio of omega-6 to omega-3, the intake of omega-6 should be reduced and that of omega-3 increased. This can be achieved by reducing omega-6 rich edible oils such as sunflower oil and safflower oil. Linseed oil, walnut oil, hemp oil and rapeseed oil are among them Omega-3 rich foods and should be used more.

In addition, fish, especially oily sea fish, contains the omega-3 fatty acids DHA and EPA. It is therefore advisable to eat salmon, mackerel, herring or tuna once or twice a week for a good omega-6 to omega-3 ratio.

In addition, it is advisable less for health saturated fatHow to eat as contained in butter, cream, cheese, meat, sausages and hydrogenated fats. And on the other hand on more unsaturated fatty acids from nuts, seeds, avocado, olive oil and those already mentioned above linseed oil, Walnut oil and rapeseed oil to watch out for. This benefits the cardiovascular system, inflammation processes and health in general.

You can find more information about the topic on our topic page Cardiovascular. Our nutrition expert will give you further tips and tricks for a healthy and balanced diet that suits you Of course Nadine.

Sources:

1. AP Simopoulos et al.,The importance of the ratio of Omega-6 / Omega-3 essential fatty acids, 2002, accessed on October 27, 2021

2. German Nutrition Society, Move more and reduce fat intake, April 29, 2003, accessed on October 27, 2021

3. European Food Information Center (EUFIC), The importance of omega-3 and omega-6 fatty acids, March 27, 2019, accessed on October 27, 2021

4. Consumer Service Bavaria, Omega-3 fatty acids under the microscope, July 2nd, 2020, accessed on October 27th, 2021

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