Video

Fatty Acid Ratio In Food

Posted in Dietary Fats / Oils / Fatty Acids / Omega 6 / Omega 3, FAQs

The biological effects of the ω-3 and ω-6 fatty acids are mediated by their mutual interactions, but it is unclear whether the dietary ratio of omega-3 fatty acids and omega-6 fatty acids is important for human health.[1]

Ratio of omega-6 to omega-3 fats in the diets of hunter-gatherers

It has been claimed that among hunter-gatherer populations, omega-3 fats and omega-6 fats are typically consumed in roughly a 1:1 ratio.[2] At one extreme of the spectrum of hunter-gatherer diets, the Greenland Inuit, prior to the late Twentieth Century, consumed a diet in which omega-6s and omega-3s were consumed in a 1:2 ratio, thanks to a diet rich in cold-water fish (which are a rich source of omega-3s) and completely devoid of omega-6-rich seed oils.[3]

Optimal ratio of omega-6 to omega-3 fats

To date, “no one knows what the optimal ratio in the diet is for these two families of fats.”[4] Susan Allport writes that the current ratio in Japan is associated with a very low incidence of heart and other diseases. A dietary ratio of 4:1 produces almost a 1:1 ratio of highly unsaturated fatty acids (HUFAs) in cell membranes.”[4][clarification needed]

Andrew Stoll, who advocates the consumption of the two fats in a 1:1 ratio, states, “Once in the body, omega-3 and omega-6 fatty acids follow parallel pathways, continually competing with each other for chemical conversion to various structures and molecules inside and outside the cells. Given this mechanism, it makes sense that the two fats might be required in approximately equal amounts.”[5]

Both Stoll and Allport assert that present-day diets in the developed world have departed dramatically from this ratio. It has been estimated that in developed countries, the ratio of Omega-6s to Omega-3s is closer to 15:1[6] Another estimate is that “[t]he diet consumed by the typical American tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids.”[7][permanent dead link]

Fish

FoodCitationServing Size (g)Omega-6 fatty acids (mg)Omega-3 fatty acids (mg)Omega-6 : Omega-3 ratio
Atlantic Salmon, wild, raw[8]10017220181 : 11.7
Atlantic Sardines, canned in oil, drained[9]1 can
(92 g)		326013622.4 : 1
Tuna, canned in water, drained[10]1 can
(165 g)		14.84601 : 31.1
Tuna, canned in oil, drained[11]1 can
(171 g)		4,58834513.3 : 1
Cod, fresh and frozen[citation needed]4 oz
(113 g)		1006001 : 6
Mackerel, canned, drained[12]1 can
(361 g)		35749701 : 13.9
Swordfish, fresh and frozen, cooked[citation needed]4 oz
(113 g)		30017001 : 5.6
Crab, soft shell, cooked[citation needed]4 oz
(113 g)		1006001 : 6
Lobster, cooked[citation needed]4 oz
(113 g)		61201 : 20
Bluefish, fresh and frozen, cooked[citation needed]4 oz
(113 g)		30017001 : 5.6
Salmon, canned, drained[citation needed]4 oz
(113 g)		20022001 : 11
Smelt, rainbow[citation needed]4 oz
(113 g)		2005001 : 2.5
Scallops, Maine, fresh and frozen, cooked[citation needed]4 oz
(113 g)		1005001 : 5
Pacific herring[13]100 g24624181 : 9.8

Nuts and seeds

FoodCitationServing Size (g)Omega-6 (mg)Omega-3 (mg)Omega-6 : Omega-3 ratio
Almonds, dry roasted[14]1001206562010.8 : 1
Cashews[15]100778262125.5 : 1
Chia seeds[16]1005785175521 : 3
Coconut, raw[17]100366––
Flax seeds[18]1005911228131 : 3.9
Hazelnuts, filberts[19]10078328790 : 1
Pecans[20]1002063098620.9 : 1
Pistachios, raw[21]1001320025452 : 1
Poppy seed[22]10028291273103.6 : 1
Pumpkin seeds, whole, roasted, without salt[23]100875977113.8 : 1
Sesame seeds, whole, dried[24]1002137237656.8 : 1
Sunflower seeds, kernels, dried[25]1002304874311.5 : 1
Walnuts[26]10033071200616.5 : 1
Sacha Inchi seeds[27]1 oz
(28 g)		548647711.15 : 1
Lentils, mature seeds, cooked, boiled, without salt[28]100137373.7 : 1

Oils

FoodCitationServing SizeOmega-6 (mg)Omega-3 (mg)Omega-6 : Omega-3 ratio
Avocado oil[29]1 Tbsp (14 g)175413413.09 : 1
Butter[30]1 Tbsp (14 g)38244.18.7 : 1
Canola oil[31]1 Tbsp (14 g)261012792 : 1[32]
Coconut oil[33]1 Tbsp (14 g)243––
Cod liver oil[34]1 Tbsp (14 g)12626641 : 21.1
Corn oil[35]1 Tbsp (14 g)722415746 : 1[32]
Cotton seed oil[36]1 Tbsp (14 g)695327257.5 : 1
Flax seed oil[37]1 Tbsp (14 g)171571961 : 4.2
Ghee[38]1 Tbsp (14 g)0.30.21.5:1
Grape seed oil[39]1 Tbsp (14 g)939513.5696 : 1
Hemp seed oil[40][41]???2:1-3:1 [note 1]
Lard[42]1 Tbsp (13 g)130012810.2 : 1
Olive oil[43]1 Tbsp (14 g)131810312.8 : 1
Palm oil[44]1 Tbsp (14 g)12282745.5 : 1
Peanut oil[45][full citation needed]1 Tbsp (14 g)4950––
Sardine oil[46]1 Tbsp (14 g)27232531 : 12
Soybean oil (hydrogenated)[47]1 Tbsp (14 g)611637816.2 : 1
Soybean oil, (Unhydrogenated)[48]1 Tbsp (14 g)68079177.4 : 1[32]
Tallow (Grain Fed)[49]3.35%0.200%16.3 : 1
Tallow (Grass Fed)[49]1.2% (168 mg)0.8% (112 mg)1.4 : 1
Walnut oil[50]1 Tbsp (14 g)714114045.1 : 1

Grains and beans

FoodCitationServing Size (g)Omega-6 (mg)Omega-3 (mg)Omega-6 : Omega-3 ratio
Matpe (Vigna mungo bean), boiled[51]100243351 : 14
Peanut, All types, raw[52]1001569135320.3 : 1
Soybeans, dried, cooked[53]10044665987.5 : 1
Tofu, regular[54]10023803197.5 : 1
Nattō, regular[55]10054767347.5 : 1
Chickpeas, mature seeds, cooked, boiled, without salt[56]10011134325.9 : 1

Green, leafy vegetables

FoodCitationServing Size (g)Omega-6 (mg)Omega-3 (mg)Omega-6 : Omega-3 ratio
Arugula raw[57]1 cup26341 : 1.3
Green leaf lettuce, fresh, raw[58]10024581 : 2.4
Red leaf lettuce, fresh, raw[59]100–––
Boston lettuce or Bibb lettuce, fresh, raw[citation needed]1 cup–––
Brussels sprouts cooked[60]100791731 : 2.2
Cabbage red, raw[61]10034451 : 1.3
Chinese cabbage cooked, boiled, drained, without salt[62]10031411 : 1.3
Chard, cooked, boiled, drained, without salt[63]1 cup43.75.38.2 : 1
Sauerkraut, canned, low sodium[64]10026251 : 1
Spinach, cooked, boiled, drained, without salt[65]10017921 : 5.4
Turnip greens, cooked[66]10028641 : 2.3
Dandelion greens, cooked[citation needed]1/2 cup–0.1–
Kale, cooked[citation needed]1/2 cup0.10.11 : 1
Kohlrabi raw[67]1 cup27351 : 1.7
Beet greens, cooked[68]10065610.8 : 1
Collard greens, cooked, boiled, drained, without salt[69]1 cup1331771 : 1.3
Mustard greens, cooked, boiled, drained, without salt[70]10024221.1 : 1

Root vegetables

FoodCitationServing Size (g)Omega-6 (mg)Omega-3 (mg)Omega-6 : Omega-3 ratio
Carrots, raw[71]100115257.5 : 1
Beets, raw[72]10055511 : 1
Parsley, raw[73]100115814.4 : 1
Turnips, raw[74]10012401 : 3.3

Pumpkins and squashes

FoodCitationServing Size (g)Omega-6 (mg)Omega-3 (mg)Omega-6 : Omega-3 ratio
Butternut squash, Squash, winter, butternut, cooked, baked, without salt[75]10014241 : 1.7
Zucchini, Squash, summer, zucchini, includes skin, raw[76]10014241 : 1.7
Acorn squash, Squash, winter, acorn, cooked, baked, without salt[77]1 cup4517591 : 1.7
Tomatoes, Tomatoes, red, ripe, raw[78]10080326.7 : 1

Meat

FoodCitationServing SizeOmega-6 (%)Omega-3 (%)Omega-6 : Omega-3 ratio
Kangaroo, average of all cuts and species. Measured on raw cut weight.[79][permanent dead link]% of total fat27.410.72.5 : 1

See also

Notes

  1. ^ The authors state the ratio as Omega-6:Omega-3 and that it lies “between 2:1 and 3:1”.

References

  1. ^ Marventano, S; Kolacz, P; Castellano, S; Galvano, F; Buscemi, S; Mistretta, A; Grosso, G (2015). “A review of recent evidence in human studies of n-3 and n-6 PUFA intake on cardiovascular disease, cancer, and depressive disorders: does the ratio really matter?”. International Journal of Food Sciences and Nutrition. 66 (6): 611–22. doi:10.3109/09637486.2015.1077790. PMID 26307560.
  2. ^ “Populations maintaining historic omega-6 to omega-3 ratios (approximately 1 to 1) are protected from many of the scourges of the modern age.” Source: Andrew Stoll, The Omega-3 Connection. New York: Simon and Schuster, 2001, p. 43.
  3. ^ William Lands, Fish, Omega-3 and Human Health. Urbana, Illinois: APCS Press, 2005, p. 10.
  4. ^ Jump up to: a b Susan Allport, The Queen of Fats: Why Omega-3 Fats Were Removed From the Western Diet and What We Can Do to Replace Them. Berkeley: University of California Press, 2007, p. 115.
  5. ^ Andrew Stoll, The Omega-3 Connection. New York: Simon and Schuster, 2001, p. 40.
  6. ^ Simopoulos, AP (2002). “The importance of the ratio of omega-6/omega-3 essential fatty acids”. Biomedicine & Pharmacotherapy. 56(8): 365–79. doi:10.1016/S0753-3322(02)00253-6. PMID 12442909.
  7. ^ http://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids
  8. ^ “Fish, salmon, Atlantic, wild, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-12. Retrieved 2019-02-15.
  9. ^ “Fish, sardine, Atlantic, canned in oil, drained solids with bone Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-07-03. Retrieved 2019-02-15.
  10. ^ “Fish, tuna, light, canned in water, without salt, drained solids Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-07-07. Retrieved 2019-02-15.
  11. ^ “Fish, tuna, light, canned in oil, without salt, drained solids Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-26. Retrieved 2019-02-15.
  12. ^ “Fish, mackerel, jack, canned, drained solids”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-26. Retrieved 2019-02-15.
  13. ^ “Fish, herring, Pacific, cooked, dry heat Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-12. Retrieved 2019-02-15.
  14. ^ “Nuts, almonds [Includes USDA commodity food A256, A264] Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2019-01-14. Retrieved 2019-02-15.
  15. ^ “Nuts, cashew nuts, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-10-09. Retrieved 2019-02-15.
  16. ^ “Seeds, chia seeds, dried Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2019-02-04. Retrieved 2019-02-15.
  17. ^ “Nuts, coconut meat, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2019-01-30. Retrieved 2019-02-15.
  18. ^ “Seeds, flaxseed Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-30. Retrieved 2019-02-15.
  19. ^ “uts, hazelnuts or filberts Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-07-10. Retrieved 2019-02-15.
  20. ^ “Nuts, pecans Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-20. Retrieved 2019-02-15.
  21. ^ “Nuts, pistachio nuts, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-10-09. Retrieved 2019-02-15.
  22. ^ “Spices, poppy seed Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-11-30. Retrieved 2019-02-15.
  23. ^ “Seeds, pumpkin and squash seeds, whole, roasted, without salt Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-30. Retrieved 2019-02-15.
  24. ^ “Seeds, sesame seeds, whole, dried Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-11-26. Retrieved 2019-02-15.
  25. ^ “Seeds, sunflower seed kernels, dried Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-07-07. Retrieved 2019-02-15.
  26. ^ “Nuts, walnuts, black, dried Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-30. Retrieved 2019-02-15.
  27. ^ “Sacha Inchi Seeds: Perfect for Paleo”. sachainchisociety.com. 2016-12-13. Archived from the original on 2019-02-15. Retrieved 2017-01-05.
  28. ^ “Lentils, mature seeds, cooked, boiled, without salt Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the originalon 2019-01-14. Retrieved 2017-05-01.
  29. ^ “Vegetable oil, avocado”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-26. Retrieved 2019-02-15.
  30. ^ “Butter, without salt”. Self Nutrition Data, Condé Nast. Archived from the original on 2019-01-22. Retrieved 2019-02-15.
  31. ^ “Oil, vegetable, canola [low erucic acid rapeseed oil] Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the originalon 2018-06-01. Retrieved 2019-02-15.
  32. ^ Jump up to: a b c “Omega 6 Omega 3 Ratio: How to compare omega 6 and omega 3”. Wellwise.org. Archived from the original on 2018-08-25. Retrieved 2019-02-15.
  33. ^ “Vegetable oil, coconut Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-13. Retrieved 2019-02-15.
  34. ^ “Fish oil, cod liver Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2019-01-16. Retrieved 2019-02-15.
  35. ^ “Oil, vegetable, corn, industrial and retail, all purpose salad or cooking Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2019-02-13. Retrieved 2019-02-15.
  36. ^ “Oil, vegetable, cottonseed, salad or cooking Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the originalon 2018-11-16. Retrieved 2017-05-01.
  37. ^ “Flaxseed oil Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-24. Retrieved 2019-02-15.
  38. ^ “Nutrition data for Butter oil, anhydrous (ghee) per 100 gram reference amount”. US Department of Agriculture, National Nutrient Database. May 2016. Retrieved 12 March 2018.
  39. ^ “Oil, vegetable, grapeseed”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-24. Retrieved 2019-02-15.
  40. ^ Martina Bavec; Franc Bavec (2006). Organic Production and Use of Alternative Crops. London: Taylor & Francis Ltd. p. 178. ISBN 978-1-4200-1742-7. Retrieved Feb 18, 2013.
  41. ^ Callaway, J. C. (2004). “Hempseed as a nutritional resource: An overview”. Euphytica. 140 (1–2): 65–72. doi:10.1007/s10681-004-4811-6. ISSN 0014-2336.
  42. ^ “Lard Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-11-12. Retrieved 2019-02-15.
  43. ^ “Oil, olive, salad or cooking Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-31. Retrieved 2019-02-15.
  44. ^ “Oil, vegetable, palm Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-05-26. Retrieved 2019-02-15.
  45. ^ “USDA National Nutrient Database for Standard Reference”. Nutrient Data Laboratory, Agricultural Research Service, United States Department of Agriculture. Retrieved 2011-08-03.
  46. ^ “Fish oil, sardine Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-06. Retrieved 2019-02-15.
  47. ^ “Oil, soybean, salad or cooking, (hydrogenated) and cottonseed”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-23. Retrieved 2019-02-15.
  48. ^ “Oil, soybean, salad or cooking Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-08-21. Retrieved 2019-02-15.
  49. ^ Jump up to: a b “Fatty Acid Analysis of Grass-fed and Grain-fed Beef Tallow”. Archived from the original on 10 March 2014.
  50. ^ “Oil, vegetable, walnut Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-07-07. Retrieved 2019-02-15.
  51. ^ “Mungo beans, mature seeds, cooked, boiled, without salt Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-15. Retrieved 2019-02-15.
  52. ^ “Peanuts, all types, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2019-01-19. Retrieved 2019-02-15.
  53. ^ “Soybeans, mature seeds, cooked, boiled, with salt”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-11-11. Retrieved 2019-02-15.
  54. ^ “Tofu, raw, regular, prepared with calcium sulfate Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the originalon 2018-06-25. Retrieved 2019-02-15.
  55. ^ “Natto Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-11-26. Retrieved 2019-02-15.
  56. ^ “Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-05. Retrieved 2019-02-15.
  57. ^ “Arugula, raw”.
  58. ^ “Lettuce, green leaf, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-09-15. Retrieved 2019-02-15.
  59. ^ “Lettuce, green leaf, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-08. Retrieved 2019-02-15.
  60. ^ “Brussels sprouts, cooked, boiled, drained, without salt Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-05. Retrieved 2019-02-15.
  61. ^ “Cabbage, red, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-10-12. Retrieved 2019-02-15.
  62. ^ “Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-11-26. Retrieved 2019-02-15.
  63. ^ “Chard, swiss, cooked, boiled, drained, without salt”.
  64. ^ “Sauerkraut, canned, low sodium Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-25. Retrieved 2019-02-15.
  65. ^ “Spinach, cooked, boiled, drained, without salt Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the originalon 2019-01-04. Retrieved 2019-02-17.
  66. ^ “Turnip greens, cooked, boiled, drained, without salt Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the originalon 2019-01-05. Retrieved 2019-02-17.
  67. ^ “Kohlrabi, raw”.
  68. ^ “Beet greens, cooked, boiled, drained, without salt Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the originalon 2018-06-26. Retrieved 2019-02-17.
  69. ^ “Collards, cooked, boiled, drained, without salt”.
  70. ^ “Mustard greens, cooked, boiled, drained, without salt Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the originalon 2018-06-26. Retrieved 2019-02-17.
  71. ^ “Carrots, raw [Includes USDA commodity food A099] Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the originalon 2019-01-31. Retrieved 2019-02-17.
  72. ^ “Beets, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2019-01-30. Retrieved 2019-02-17.
  73. ^ “Parsley, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-12. Retrieved 2019-02-17.
  74. ^ “Turnips, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2019-01-31. Retrieved 2019-02-17.
  75. ^ “Squash, winter, butternut, cooked, baked, without salt Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2019-02-12. Retrieved 2019-02-17.
  76. ^ “Squash, summer, zucchini, includes skin, raw Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the originalon 2018-06-20. Retrieved 2019-02-17.
  77. ^ “Squash, winter, acorn, cooked, baked, without salt”.
  78. ^ “Tomatoes, red, ripe, raw, year round average [Includes USDA commodity food A238, A233] Nutrition Facts & Calories”. Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-28. Retrieved 2019-02-17.
  79. ^ “Nutritional Composition of Kangaroo Meat”. p. 13.

Source: https://en.wikipedia.org/wiki/Fatty_acid_ratio_in_food

Leave a Comment