Essential fatty acids are fats that our bodies can’t produce on their own, so we must get them through our diet. Omega-3 and omega-6 are the two main types, and while both are essential, finding the right balance between them is important for overall health. In this blog, we'll talk more about this balance and give some practical tips for maintaining it.
Omega-3 fatty acids are found in foods like fatty fish, flaxseeds, chia seeds, and walnuts. They are well known for their anti-inflammatory properties and support heart health, brain function, and may help lower the risk of chronic disease.
Omega-6 fatty acids are found in vegetable oils, nuts, and seeds and play a crucial role in brain development, hormone production, and immune function. Contrary to popular belief, omega-6s are not inherently harmful.
The Key: Ratio, Not Restriction
Rather than labeling omega-6s as “bad,” it’s more accurate to say that the standard American diet tends to include them in disproportionately high amounts, often without enough omega-3s to balance them out. When omega-6s significantly outnumber omega-3s, it may contribute to an inflammatory state in the body, which is linked to insulin resistance and chronic conditions like heart disease, arthritis, and even some types of cancer.
Ideally, the dietary ratio of omega-6 to omega-3 would fall around 4:1 or lower. In many modern diets, that ratio is closer to 15:1 or higher, mainly due to a high intake of processed and fast foods.
Tips for Achieving Balance
-
Enjoy fatty fish a couple of times a week.
Fish like salmon, sardines, trout, and mackerel are great sources of omega-3s in the form of EPA and DHA, which are especially beneficial for heart and brain health. Try including them in your weekly meals—whether you cook at home or want to pick up a convenient option like our salmon meals at fit-flavors. -
Include plant-based omega-3s.
Flaxseeds, chia seeds, hemp seeds, and walnuts are a quick and easy addition to yogurt, oatmeal, and smoothies. -
Choose oils with care.
Vegetable oils like soybean, corn, and sunflower are common sources of omega-6s. Using oils like olive or avocado oil more often can support a better balance. -
Read nutrition labels.
Many pre-packaged and fast foods contain high amounts of omega-6-rich oils. Taking a look at nutrition labels and ingredients can help you to be aware of the sources and amounts of fatty acids you’re consuming. -
Think about a supplement—if needed.
If fish isn’t a regular part of your diet, a fish oil or algae-based omega-3 supplement might be helpful. Make sure to check in with your healthcare provider to see what’s right for you. -
Use a tracking app or food journal.
If you’re curious about your omega-3 and omega-6 intake, a food tracking app like Cronometer or MyFitnessPal can be a helpful tool. While they’re not for everyone, these apps can give you insight into your overall nutrient intake and highlight any imbalances. Another option is making your own food journal. You can choose to keep track of meal timing and macros, or keep it as simple as you’d like. Try listing out your meals and highlighting sources of omega-3s and omega-6s. This can help you build awareness of the foods you’re consuming and show if you need to add anything into your diet.