Omega 3 and 6 - very confused!

Darkginger

Can anyone explain in words of one brain cell what proportions of each one should be eating (and why, if possible), and which foods are sources of them? I know my low carb stuff, and eat low carb, moderate protein, high fat, but until recently was unaware of this 3/6 thing. I'd like to get that right too!

Please don't overcomplicate it, I'm confused enough already!

marathonic

From my reading of it, most people get enough Omega 6 from their diet but usually lack Omega 3. Therefore, I just concentrate on getting Omega 3 daily via Carlsons that I purhased here http://www.iherb.com/Carlson-Labs-The-Very-Finest-Fish-Oil-Lemon-Flavor-16-8-fl-oz-500-ml/2796?at=0

If you'd like to use my Referal Code, it's ROR319 and will get you $5 off (and me a 4% commission). Delivery for this product is $4 but delivery gets more expensive if the total weight of your order goes over 3lbs.

Darkginger

Thanks for the offer, but on the whole I avoid supplements - I'd rather eat mackerel, herrings or salmon than take fish oil My diet is around 95% whole foods, and I think it gives me the nutrients I need. I do appreciate you taking the time to reply to me though.

marathonic

No problem. I think the foods on your list do provide what you need but someone with more experience should be along shortly to confirm this.

ApeXaviour

Basically avoid vegetable and seed oils (including soy bean and peanut), and try to avoid things made from these... like margarine, spreads and manufactured salad dressing.

Avocado oil, coconut oil, butter and olive oil are all fine though. Palm oil isn't terrible. Making your own salad dressing is a piece of piss.

Yeah and eat your oily fish: salmon, mackeral, herring etc. Rule of thumb basically, no need to overcomplicate it with ratios.

Transform

omega 3's = eat more of (fish, algae)

omega 6's = cut wayyy back on (nut and seed oils, veg oil, hydrogenated veg oil etc)

Simples

oh and keep eating butter and coconut oil

Darkginger

Thanks - even I can understand what I should be doing now! Luckily, I seem to have been doing it already for a while - so no real change necessary. There's a first for me!

juke

Transform wrote: »

omega 3's = eat more of (fish, algae)

omega 6's = cut wayyy back on (nut and seed oils, veg oil, hydrogenated veg oil etc)

Simples

oh and keep eating butter and coconut oil

Can I ask a stupid question.

Is it nut oils that are high in omega 6? How about nuts themselves? And nut butter?

I've significantly increased my intake of nuts (from nil) - substituting fruit/scones for homemade nut bars as a morning snack. I probably need to re-think that

Adelie

juke wrote: »

Can I ask a stupid question.

Is it nut oils that are high in omega 6? How about nuts themselves? And nut butter?

I've significantly increased my intake of nuts (from nil) - substituting fruit/scones for homemade nut bars as a morning snack. I probably need to re-think that

Yup, nut oils, nuts and nut butters are high in Omega 6. Apart from macadamia nuts. So if you do decide to decrease your Omega 6 intake, you could just eat mainly macadamias, and eat other nuts in limited amounts.

(see macadamia nut nutrition info here)

Adelie

Oh and there's an article on Mark's Daily Apple that discusses whether nuts should be avoided because of Omega 6, and compares Omega 6 of different nuts.

He also points out that Omega 6 from natural sources like nuts are not inherently bad, just that they are easily overconsumed.

juke

Adelie wrote: »

Yup, nut oils, nuts and nut butters are high in Omega 6. Apart from macadamia nuts. So if you do decide to decrease your Omega 6 intake, you could just eat mainly macadamias, and eat other nuts in limited amounts.

(see macadamia nut nutrition info here)

Adelie wrote: »

Oh and there's an article on Mark's Daily Apple that discusses whether nuts should be avoided because of Omega 6, and compares Omega 6 of different nuts.

He also points out that Omega 6 from natural sources like nuts are not inherently bad, just that they are easily overconsumed.

Thanks, Adelie

I'll just have to adjust the recipe to include the less heavy omega 6 nuts, and make them less often. Guess it's back to making egg muffins as snacks again too. :P