Ray D. Strand
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 The two most important essential fatty acids are omega-3 fatty acids, called alpha-linoleic acid, and omega-6 fatty acids, called just linoleic acid. Our bodies turn omega-3 fatty acids into prostaglandins that are primarily anti-inflammatories. omega-6 fatty acids become prostaglandins that are primarily inflammatories.
The generally accepted optimal ratio of dietary intake of omega-6 fatty acids and omega-3 fatty acids is 4:1. This means we should take in four times as much of omega-6 as we do omega-3. |
Hyla Cass, M.D.
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 Aside from GLA from borage oil, which is used as a supplement (oatmeal is another good source), the omega-6 fatty acids found in meat, milk, vegetable oils, seeds, and nuts are rarely scarce in the standard American diet. In fact, although we need them for good health, most of us are consuming too many.
Most of us eat about twenty times more omega-6 fatty acids than omega-3s in products like cereals, whole-grain bread, baked goods, fried foods, margarine, and others. |
| Aside from GLA from borage oil, which is used as a supplement (oatmeal is another good source), the omega-6 fatty acids found in meat, milk, vegetable oils, seeds, and nuts are rarely scarce in the standard American diet. In fact, although we need them for good health, most of us are consuming too many.
Most of us eat about twenty times more omega-6 fatty acids than omega-3s in products like cereals, whole-grain bread, baked goods, fried foods, margarine, and others. |
Ray D. Strand
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| The generally accepted optimal ratio of dietary intake of omega-6 fatty acids and omega-3 fatty acids is 4:1. This means we should take in four times as much of omega-6 as we do omega-3.
Omega-6 fatty acids are abundant in the western diet; they are in our meats, dairy products, and processed foods. We get omega-3 fatty acids from vegetable oils such as flaxseed, canola, pumpkin, and soybean oil. These fats are also found in such cold-water fish as mackerel, sardines, salmon, and tuna. |
Brenda Watson and Leonard Smith
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 By increasing your intake of omega-3 fatty acids while reducing your intake of omega-6 fatty acids (especially from unhealthy sources), you will naturally bring the ratio of omega-3 and omega-6 fatty acids back to a healthier, 2:1 or (optimally) 1:1 balance. In addition to seeking healthy sources of essential fatty acids, I encourage supplementation with fish oil capsules. The purification techniques used ensure undetectable levels of mercury, PCBs, and other contaminants that can come with consuming tainted fish. |
Bill Sardi
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 Lancet 1: 1293-4; 1981; Iron Time Bomb, B Sardi, 2001]
Flax lignans and iron control
It has been known for some time that breast tumors thrive in an environment rich in omega-6 fatty acids, as provided in corn, safflower and sunflower oil for example, compared to a diet rich in omega-3 fatty acids provided in flaxseed. The risk to develop breast cancer is significantly diminished by the consumption of omega-3 fatty acids as provided in flaxseed. |
| Four, melatonin inhibits omega-6 fatty acids (linoleic acid), such as from corn oil, from entering tumor cells. Omega-6 oils are widely known to encourage rapid growth of tumors. [Endocrine 27: 179-88, 2005]
Researchers have even developed some concern that the prolongation of "daylight' by use of electric lamps increases the risk for cancer. Animals subjected to constant light exhibit increased risks for cancer. [Cancer Research 65: 11174-84, 2005] The pineal gland reaches peak production of melatonin around 2 to 3am. |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
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 Another possibility is that ingesting large amounts of corn oil (about 4 tablespoons per day in this study) upset the balance between omega-3 and omega-6 fatty acids. These rwo rypes of essential fatty acids, which are classified according to their chemical structure, are each important for cardiovascular health. However, the typical Western diet already appears to contain too many omega-6 fatty acids (found in corn oil, sunflower oil, and safflower oil) relative to the amount of omega-3 fatty acids (found in fish oil, flaxseed oil and, to a lesser extent, soybean oil). |
Bill Sardi
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| Flaxseed has unique components that (1) inhibit the synthesis of estrogen; (2) control iron (IP6 phytate); (3) and favorably balance omega-3s over omega-6 fatty acids. While soy also provides phytoestrogens with omega-3 oil and phytate, these are minor components of soy. Crushed flaxseeds are far richer in omega-3 and phytate. |
James F. Balch, M.D. and Mark Stengler, N.D.
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 The problem with most children's diets in our modern society is that this scale is tipped in favor of the omega-6 fatty acids. This imbalance can lead to a whole host of problems, including behavioral changes, decreased immunity, cardiovascular problems, joint problems, skin problems, and a variety of other medical conditions. Researchers have stated that the Western diet contains anywhere from fourteen to twenty times more omega-6 fatty acids than omega-3s.
Dr. |
Mike Adams, the Health Ranger
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 The typical American diet is overabundant in omega-6 fatty acids found in baked goods and grains, and lacking in omega-3s, found in cold-water fish such as salmon and mackerel, as well as flaxseeds and safflower oil. Simply balancing the intake of omega-3s with omega-6s can result in smoother, younger-looking skin. EFAs are also available in supplement form - such as fish oil capsules or evening primrose oil - and are effective at treating a wide range of disorders, from depression and cancer to arthritis and heart disease. |
Bill Sardi
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| Two tablespoons (15 grams) of ground flaxseed (Forti-Flax from Barleans), an organically-grown, herbicide-free source of cold-milled flaxseeds, which is low in calories (70), provides more than 50 mg of flax lignans, 320 mg of iron-binding IP6 phytate and 3,000 mg of omega-3 fatty acids in a 3-to-l ratio over omega-6 fatty acids. This is an unusual array of the right nutrients to prevent, treat and block the recurrence of breast and prostate cancers. Crushed flaxseed must be utilized to obtain the lignans and omega-3 oils. |
Thomson Healthcare, Inc.
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 The irritable bowel syndrome group had significantly lower levels of omega-6 fatty acids and also showed reduced docosapentanoic acid concentrations (Cotte-refl et al, 1990).
Mastalgia
Fifty females with moderate to severe breast pain were given either Evening Primrose oil (OEP) or a topical non-steroidal anti-inflammatory (NSAID) gel in a one-year, randomized, and open comparative study to determine the relative safety, effectiveness, rapidity of response, cost-effectiveness, and acceptability of each regimen. |
Jonny Bowden, Ph.D., C.N.S.
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 Hemp seed oil contains both omega-6 and omega-3 fatty acids. Both omega-6 fatty acids (linoleic acid) and omega-3 fatty acids (alpha-linolenic acid) are considered essential fats since the body can't make them and they have to be obtained from the diet. One of the problems in our diet is too much omega-6 and not enough omega-3, compounded by the fact that most of the omega -6 we get is highly refined and not of good quality. The ratio of omega-6 to omega-3 in hemp seed is the best of all oils. It's balanced in a ratio of 3:1, which is pretty darn good. |
Michael Pollan
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 But eating too much industrial meat exposes us to more saturated fat, omega-6 fatty acids, growth hormones, and carcinogens than we probably want in our diet. Meat has both the advan-
*Industrial meat production is notoriously brutal to the animals and extravagantly wasteful of resources such as water, grain, as well as antibiotics; the industry is also one of the biggest contributors to water and air pollution. A 2006 report issued by the United Nations stated that the world's livestock generate more greenhouse gases than the entire transportation industry. Henning Steinfeld, et al. |
Ann M. Coulston and Carol J. Boushey
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 There is a large evidence base demonstrating benefits of PUFA on CVD risk and risk factors.
1. omega-6 fatty acids Linoleic acid (LA) is an essential fatty acid. The major source of LA in the diet is vegetable oil. Intakes of LA have almost doubled from the 1930s (3% of energy) to the present (5-6% of energy) in the United States and Canada [72]. The adequate intake (Al) for LA is 17 g/day and 12g/ day for men and women, respectively, between 19 and 50 years of age [12]. The Acceptable Macronutrient Distribution Range (AMDR) for n-6 FA (LA) is 5-10% of total energy. |
Elaine Magee
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 These are better fats than saturated or trans fats, and some omega-6 fatty acids are actually essential to the body. Plus, they can lower heart disease risk if they replace saturated or trans fats in the diet. But when eaten in excess, they can cause trouble.
SATURATED FATS
Saturated fats are fatty acids that have the maximum number of hydrogen atoms attached to every carbon atom—they are "saturated" with hydrogen. Some saturated fats (like butter or lard) are solid at room temperature, while others (whole milk or cream) are suspended in liquid. |
Ann M. Coulston and Carol J. Boushey
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| In laboratory animal models, omega-6 fatty acids (i.e., linoleic acid) have been shown to promote tumor development, particularly in comparison to omega-3 fatty acid-rich diets [107, 110, 115], theoretically by influencing tumor eicosanoid production and possibly other cellular mechanisms (e.g., protein kinase C, membrane permeability). However, epidemiological studies have not consistently revealed a protective pattern of specific fatty acids, so this issue remains unresolved. |
Elaine Magee
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| When the body has too many omega-6 fatty acids and not enough omega-3s, it tends to produce eicosanoids, which in turn affect immune function. So look for opportunities to add sesame seeds to your meals, especially when you are eating something high in vitamin E, such as sunflower seeds, almonds, peanut butter, canola oil, Swiss chard, or broccoli.
Vitamin C boosts the effectiveness of phytoestrogens. Vitamin C may boost the effectiveness of certain phytoestrogens' ability to inhibit the oxidation of LDL cholesterol, according to researchers at the University of Southern California. |
Dr. Steven R. Gundry
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 Omega-3 and omega-6 fatty acids are also the main building blocks of our hormone systems: omega-3s are used to construct anti-inflammatory hormones like prostacyclins and prostaglandins, while omega-6s are used to manufacture inflammatory hormones, such as arachadonic acid and thromboxanes. You need both types to have a proper communication system within your body. In a traditional ape's or foraging human's diet, a ratio of omega-3 to omega-6 fats of between 1:1 and 1:2 appears to be critical in balancing inflammation and anti-inflammation hormones. |
Jonny Bowden, Ph.D., C.N.S.
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 Research supports the idea that reducing omega-6 fatty acids in the diet can lead to a reduction in inflammatory skin conditions, but actually adding GLA to the diet—through supplements, for example—offers significant improvement! GLA is found in evening primrose oil, black currant seed oil, and borage oil. You can also get it as a supplement called GLA.)
If you've got a picky toddler and you're panicked about how to get him to take evening primrose oil, try rubbing the oil on the affected areas at night (see box on page 123 for other oiling suggestions). |
Brenda Davis and Tom Barnard
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 Enjoy omega-6-rich foods, but limit oils rich in omega-6 fatty acids. Food such as sunflower seeds, pumpkin seeds, tofu, and wheat germ are great sources of omega-6 fatty acids and a healthful addition to your diet. However, it is best to limit your use of oils rich in omega-6 fatty acids because they can cause omega-6 intakes to climb too high.
6. Avoid excessive saturated fat and trans fatty acids
Should People with Type 2 Diabetes Eat Fish?
There is no doubt that fish is the most concentrated, most economical source of long-chain omega-3 fatty acids. |
J. Douglas Bremner
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 These foods are high in omega-3 fatty acids [like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)] and low in omega-6 fatty acids. Omega-3s are better at increasing good cholesterol and lowering bad cholesterol than are omega-6s. It is often pointed out that ancient diets had a ratio of omega-3 to omega-6 of 1:1, whereas current diets have much higher amounts of omega-6, largely through the substitution of calories in the form of leafy plants with grains and seeds. |
Hyla Cass, M.D.
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| Most of us eat about twenty times more omega-6 fatty acids than omega-3s in products like cereals, whole-grain bread, baked goods, fried foods, margarine, and others. For an adequate omega-3 supply, you should eat fatty fish three times a week or take 1,000 milligrams (mg) of omega-3 fatty acids daily as a supplement. (Use the supplement you choose according to the instructions on the label.) You can add good fats by sprinkling a heaping tablespoon of ground flaxseed on salads, cereals, or vegetables daily. |
Ray D. Strand
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| As you might guess, the average American consumes a few more omega-6 fatty acids than omega-3s—a lot more, in fact. On average we consume a ratio of 20:1 or even 40:1 of these fats in our diet!
This results in our bodies producing significantly more inflammatory products than anti-inflammatory products. Our bodies are simply too inflamed. The imbalance in the consumption of these essential fatty acids is the main reason for the imbalance in our body's production of these hormones. |
Jonny Bowden, Ph.D., C.N.S.
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| The ratio of omega-6 fatty acids to omega-3 fatty acids in our diet is of enormous importance to our health. An inappropriate balance of these essential fatty acids (a high omega-6 to omega-3 ratio) contributes to the development of disease, while a proper balance helps maintain and even improves health. Our Paleolithic ancestors consumed a ratio of between 1:1 and 4:1 omega-6 to omega-3, which is believed to be optimal. The typical American diet is between 11:1 and 30:1 in favor of the proinflammatory omega-6s. |
Jonny Bowden, Ph.D., C.N.S.
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| Some studies have shown no effect of chromium on blood sugar or other diabetic measures, but Anderson and other experts have
Natural Prescription for Diabetes
Chromium: 1,000 meg* Cinnamon: 1 /2 tsp Magnesium: 400-800 mg Biotin: 8-16 mg Vitamin C: 1 -2 g
Omega-3 fatty acids: 2-3 g (balance with 250-500 mg omega-6 fatty acids, like GI_A from evening primrose oil, or take a basic essential fatty acid supplement like Omega Synergy (see www.jonnybowden. |
Gary Null and Amy McDonald
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 Emily Kane, in an article published by the American Association of Naturopathic Physicians in HealthWorld Online, adds her recommendations, with the reminder to first consult with a nutritionist or naturopath: vitamin B-complex injected into the muscle every two to ten days; omega-3 fatty acids (such as raw flax or linseed oil, one teaspoon daily); omega-6 fatty acids, found in fish, and olive oil; vitamin B3, 500 milligrams at the start of the migraine; magnesium in doses of 400 to 800 milligrams daily; and Quercetin, 500 milligrams per day.
Dr. |
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