Omegas

Omega 3 and Omega 6 are essential fatty acids. They are not made in the body and need to come from our diet or be supplemented. They both make up part of our cell membrane which contributes to the membranes structure and function. They both play a role with inflammation and help with disease protection.

Most Americans are Omega 6 dominant and Omega 3 deficient, which contributes to heath risks: mentality, emotionally and physically.

How do you know if you are Omega deficient?

• Inflammation

• Anxiety

• Depression

• Asthma

• Brain fog

• Dry eyes

• Autoimmune diseases

• Atherosclerosis

• Cancers

• Heart disease

• Diabetes

Omega-3 (3 types)


Omega-3 are less commonly consumed and are typically much lower than Omega 6. They are important for decreasing inflammation, vision, and brain health. Let’s take a look at the three types and we will see how each play a key role.

EPA (Eicosapentaenoic acid) - is an anti-inflammatory.
DHA (Docosahexainoic acid) - is important for vision and brain health, growth and development.
ALA (Alpha-Linolenic acid) - is used for energy and can be broken down into EPA/DHA.

Food sources high in Omegas are fatty fish such as: salmon, mackerel, sardines, tuna (EPA/DHA). Nuts and seeds like flax, chia, and walnuts are also great ways to get omegas. Algal oil and Krill oil can also be used to get extra omegas in your diet.

Omega-6 (2 types)

Omega-6 is an important source of energy for the body and inflammation response. Note: too much could decrease immunity, increase blood clotting, and increase inflammation.

LA (Linoleic acid) - is the most common and 90% of our dietary intake. It is responsible for maintaining water permeability barrier of the skin. It also lowers cholesterol.
AA (Arachidonic acid) - important role for inflammation response, muscle function and blood clotting.

Food Sources: Vegetable oils, nuts, seeds, meat and dairy and processed foods.

What is Omega 3 index and Omega 6 to Omega 3 ratio?

Most Americans do not consume enough Omega 3 and too much Omega 6 which contributes to health risks such as being overweight, depression, inflammation and more.

Omega-3 Index

Measures the amount of EPA and DHA in the red blood cell membrane.

This measurement reflects about 4 month intake of EPA and DHA

Omega 6 to Omega 3 Ratio

This ratio assesses the amount of inflammatory Omega 6 to the amount of anti-inflammatory omega 3.

The best way to improve your Omega 3 index and ratio is to consume fatty fish and supplement with EPA and DHA.