The Food Programme goes out on the BBC Radio 4 network in the UK. The most recent show discussed the essential fatty acids, Omega 3 and Omega 6 and their effect on both our physical and our mental wellbeing.
Omega 3 and Omega 6 are essential fatty acids that we can only obtain from our food. Scientists say, ideally, they should be in balance in the body, at a ratio of 2:1 for Omega 6 to Omega 3. But the average in the UK is around 10 : 1.
While the government health departments continue to promote the idea of reducing saturated fats, it's possible that some of the damaging effects attributed to these normally animal fats should have been attributed to Omega 6.
We need both Omega 3 & 6 but in the last thirty years we have changed our diet so that it includes many more seed oils and it is these that contribute the Omega 6.
What foods contain Omega 3?
Salmon, flax seeds and walnuts are excellent sources of omega 3 fatty acids.
Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds.
Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.
What foods contain Omega 6?
Cooking Oils - sunflower, safflower, corn, cottonseed, peanut and soybean
Egg yolks
Grain fed meats, particularly organ meats
Farm raised fish
All manner of processed foods
Why is this important?
According to Professor Michael Crawford of the Institute of Brain Chemistry and Human Nutrition we need much more Omega 3 than we consume today. Ideally the ratio of Omega 3 to 6 would be aroud 1:2. The current epidemic of mental illness and arthritis, he says, is because we have this balance wrong. He believes we need to consume fewer Omega 6 essential fatty acids and expresses his concern at government health messages regarding Omega 3 essential fatty acids found in fish and all seafood.
Put simply, to maintain good mental health we should eat much more fish, as he says "we once came from the sea". This Omega 3 vs Omega 6 balance became far worse in the 20th century as we moved away from eating fresh fish and towards processed foods made with vegetable oils.
Omega 3 and Omega 6 are essential fatty acids that we can only obtain from our food. Scientists say, ideally, they should be in balance in the body, at a ratio of 2:1 for Omega 6 to Omega 3. But the average in the UK is around 10 : 1.
While the government health departments continue to promote the idea of reducing saturated fats, it's possible that some of the damaging effects attributed to these normally animal fats should have been attributed to Omega 6.
We need both Omega 3 & 6 but in the last thirty years we have changed our diet so that it includes many more seed oils and it is these that contribute the Omega 6.
What foods contain Omega 3?
Salmon, flax seeds and walnuts are excellent sources of omega 3 fatty acids.
Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds.
Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.
What foods contain Omega 6?
Cooking Oils - sunflower, safflower, corn, cottonseed, peanut and soybean
Egg yolks
Grain fed meats, particularly organ meats
Farm raised fish
All manner of processed foods
Why is this important?
According to Professor Michael Crawford of the Institute of Brain Chemistry and Human Nutrition we need much more Omega 3 than we consume today. Ideally the ratio of Omega 3 to 6 would be aroud 1:2. The current epidemic of mental illness and arthritis, he says, is because we have this balance wrong. He believes we need to consume fewer Omega 6 essential fatty acids and expresses his concern at government health messages regarding Omega 3 essential fatty acids found in fish and all seafood.
Put simply, to maintain good mental health we should eat much more fish, as he says "we once came from the sea". This Omega 3 vs Omega 6 balance became far worse in the 20th century as we moved away from eating fresh fish and towards processed foods made with vegetable oils.
To look at the BBC programme web site click here.
My own 'take away' from the program was to reduce my sunflower oil intake, keep taking cod liver oil capsules once a day and use olive oil (a monounsaturated oil) when possible.
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