The ω−3:ω−6 ratio (see also omega parameter) indicates:
- in what proportion the respective PUFA are present in the diet
- in what proportion are the corresponding fatty acids in the body (ie, in the tissues – depends on the food you eat)
What is important is that for the processes in the body, this ratio needs to be balanced, ie 1:1 with a tolerance up to a ratio of about 1:4 to 1:5 in favor of ω−6. If the predominance of ω−6 is significantly higher (than in standard unhealthy diet), the effects of ω−3 are suppressed, which can cause various problems and diseases. Although the predominance of ω−3 does not normally occur in modern society, it should be safe in a similar (opposite) ratio – human cultures (depending on whether they were maritime or inland) have adapted to a diet with a ω-3:ω−6 ratio between 1:4 and 3:1. The recommended intake of ω−3 per day is 1-2 grams, excessive intake of ω-3 (over 5 grams) may cause undesirable side effects.
Thus, if we want to avoid health problems, in practice we need to pay particular attention to the uptake of ω-3 fatty acids (ALA, EPA, DHA), ideally with a longer chain (ie EPA and DHA). However, ω−6 (LA and AA) are also important for the body (more in the essential fats section).
The reasons are as follows:
- from the essential fatty acids point of view, if more LA (ω − 6 essential) is consumed than ALA (ω − 3 essential), the conversion of ALA to DHA is blocked (and more “useless” DPA is formed)
- in general, when ω−3 and ω−6 are in imbalance, the body ceases to be able to metabolize the group (in our case ω-3 FA) which is in a significant minority (since the same enzymes are responsible for both processes)
- LA (ω−6 essential) oxidizes more – the risk of oxidation in food or later in the body in case of the excess of LA
The content of ω−3 in animals from industrial farming is lower than that of wildlife, mainly because farms use cheaper feed (containing more ω−6). This is true not only for fish but also for meat, milk and eggs (grass vs. grain).