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Fatty Acid Ratio In Food

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 cup0.1
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

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

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