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Fatty acid ratio in food

February 15, 2024

Only two essential fatty acids are known to be essential for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid).[1] The biological effects of the ω-3 and ω-6 fatty acids are mediated by their mutual interactions. Closely related, these fatty acids act as competing substrates for the same enzymes. The biological effects of the ω-3 and ω-6 fatty acids are largely mediated by essential fatty acid interactions. The proportion of omega-3 to omega-6 fatty acids in a diet may have metabolic consequences.[2] Unlike omega-3 fatty acids and omega-6 fatty acids, omega-9 fatty acids are not classed as essential fatty acids because they can be created by the human body from monounsaturated and saturated fatty acids, and are therefore not essential in the diet.

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

It has been claimed that among hunter-gatherer populations, omega-6 fats and omega-3 fats are typically consumed in roughly a 1:1 ratio.[3][4][better source needed] 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.[5]

Optimal ratio of omega-6 to omega-3 fats edit

To date, "no one knows what the optimal ratio in the diet is for these two families of fats."[6] Science writer 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."[6][clarification needed]

In a study with rats, a dietary ratio of 4:1 showed significant favorable effects on learning performance and pain tolerance.[7]

Andrew Stoll, M.D., Director of the Psycho-pharmacology Research Laboratory at Harvard's McLean Hospital, 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."[8]

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[9] 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."[10]

According to a 2009 review by the American Heart Association, instead of avoiding ω-6 fats, the ω-6:ω-3 ratio should be decreased by consuming more ω-3 fats. The conversion rate of linoleic acid (LA) into arachidonic acid is very low with a diet high in linolenic acid.[11]

The maximum ω-6:ω-3 ratio allowed in dog food by the AAFCO is 30:1.[12]

Fish edit

Food Citation Serving size (g) Omega-6 fatty acids (mg) Omega-3 fatty acids (mg) Omega-6 : omega-3 ratio
Salmon, wild, raw [13] 100 172 2018 1 : 11
Sardines, canned in oil [14] 1 can
(92 g) 		3260 1362 2 : 1
Sardines, canned in water [15] 1 can
(92 g) 		655 1457 1 : 2
Tuna, canned in water [16] 1 can
(165 g) 		14 460 1 : 31
Tuna, canned in oil [17] 1 can
(171 g) 		4588 345 13 : 1
Mackerel, canned [18] 1 can
(361 g) 		357 4970 1 : 13
Herring [19] 100 g 246 2418 1 : 10

Nuts and seeds edit

Food Citation Serving size (g) Omega-6 (mg) Omega-3 (mg) Omega-6 : omega-3 ratio
Almonds, dry roasted [20] 100 12065 6 2010 : 1
Cashews [21] 100 7782 62 125 : 1
Chia seeds [22] 100 5785 17552 1 : 3
Coconut, raw [23] 100 366 - -
Flax seeds [24] 100 5911 22813 1 : 4
Hazelnuts, filberts [25] 100 7832 87 90 : 1
Hemp seeds [26] 100 56000 22000 3 : 1
Macadamia nuts, dry roasted [27] 100 1720 259 6 : 1
Pecans [28] 100 20630 986 21 : 1
Pistachios, raw [29] 100 13200 254 52 : 1
Poppy seed [30] 100 28291 273 103 : 1
Pumpkin seeds, whole, roasted [31] 100 8759 77 114 : 1
Sesame seeds, whole, dried [32] 100 21372 376 57 : 1
Sunflower seeds, kernels, dried [33] 100 23048 74 311 : 1
Walnuts [34] 100 38092 9079 4 : 1
Lentils, mature seeds, cooked, boiled, without salt [35] 100 137 37 4 : 1

See also edit

References edit

  1. ^ Whitney Ellie; Rolfes SR (2008). Understanding Nutrition (11th ed.). California: Thomson Wadsworth. p. 154.
  2. ^ Bibus, Doug; Lands, Bill (April 18, 2015). "Balancing proportions of competing omega-3 and omega-6 highly unsaturated fatty acids (HUFA) in tissue lipids". Prostaglandins Leukot. Essent. Fatty Acids. 99: 19–23. doi:10.1016/j.plefa.2015.04.005. PMID 26002802.
  3. ^ Andrew Stoll, The Omega-3 Connection. New York: Simon and Schuster, 2001, p. 43. "Populations maintaining historic omega-6 to omega-3 ratios (approximately 1 to 1) are protected from many of the scourges of the modern age."
  4. ^ Simopoulos, Artemis P. (2010-09-01). "The omega-6/omega-3 fatty acid ratio: health implications". Oléagineux, Corps gras, Lipides. 17 (5): 267–275. doi:10.1051/ocl.2010.0325. ISSN 1258-8210.
  5. ^ William Lands, Fish, Omega-3 and Human Health. Urbana, Illinois: APCS Press, 2005, p. 10.
  6. ^ 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.
  7. ^ Yehuda, S.; Carasso, R. L. (1993-11-01). "Modulation of learning, pain thresholds, and thermoregulation in the rat by preparations of free purified alpha-linolenic and linoleic acids: determination of the optimal omega 3-to-omega 6 ratio". Proceedings of the National Academy of Sciences of the United States of America. 90 (21): 10345–10349. Bibcode:1993PNAS...9010345Y. doi:10.1073/pnas.90.21.10345. PMC 47771. PMID 7901853.
  8. ^ Andrew Stoll, The Omega-3 Connection. New York: Simon and Schuster, 2001, p. 40.
  9. ^ 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.
  10. ^ http://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids[permanent dead link]
  11. ^ Harris, WS; Mozaffarian, D; Rimm, E; Kris-Etherton, P; Rudel, LL; Appel, LJ; Engler, MM; Engler, MB; Sacks, F (17 February 2009). "Omega-6 fatty acids and risk for cardiovascular disease: a science advisory from the American Heart Association Nutrition Subcommittee of the Council on Nutrition, Physical Activity, and Metabolism; Council on Cardiovascular Nursing; and Council on Epidemiology and Prevention". Circulation. 119 (6): 902–7. doi:10.1161/CIRCULATIONAHA.108.191627. PMID 19171857.
  12. ^ "AAFCO methods for substantiating nutritional adequacy of dog and cat foods (proposed for 2014 publication)" (PDF). AAFCO. 2013.
  13. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-12. Retrieved 2019-02-15.
  14. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-07-03. Retrieved 2019-02-15.
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  17. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-26. Retrieved 2019-02-15.
  18. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-26. Retrieved 2019-02-15.
  19. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-12. Retrieved 2019-02-15.
  20. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2019-01-14. Retrieved 2019-02-15.
  21. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-10-09. Retrieved 2019-02-15.
  22. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2019-02-04. Retrieved 2019-02-15.
  23. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2019-01-30. Retrieved 2019-02-15.
  24. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-30. Retrieved 2019-02-15.
  25. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-07-10. Retrieved 2019-02-15.
  26. ^ Rodriguez-Leyva, D.; Pierce, G. N. (2010). "The cardiac and haemostatic effects of dietary hempseed". Nutrition & Metabolism. PubMed Central. 7: 32. doi:10.1186/1743-7075-7-32. PMC 2868018. PMID 20409317.
  27. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-07-20. Retrieved 2024-01-11.
  28. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-06-20. Retrieved 2019-02-15.
  29. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-10-09. Retrieved 2019-02-15.
  30. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-11-30. Retrieved 2019-02-15.
  31. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-12-30. Retrieved 2019-02-15.
  32. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-11-26. Retrieved 2019-02-15.
  33. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2018-07-07. Retrieved 2019-02-15.
  34. ^ "Nuts, walnuts, english (Includes USDA commodity food A259, A257) Nutrition Facts & Calories". Self Nutrition Data, Condé Nast. Retrieved 2023-02-27.
  35. ^ . Self Nutrition Data, Condé Nast. Archived from the original on 2019-01-14. Retrieved 2017-05-01.

February 15, 2024
fatty, acid, ratio, food, only, essential, fatty, acids, known, essential, humans, alpha, linolenic, acid, omega, fatty, acid, linoleic, acid, omega, fatty, acid, biological, effects, fatty, acids, mediated, their, mutual, interactions, closely, related, these. Only two essential fatty acids are known to be essential for humans alpha linolenic acid an omega 3 fatty acid and linoleic acid an omega 6 fatty acid 1 The biological effects of the w 3 and w 6 fatty acids are mediated by their mutual interactions Closely related these fatty acids act as competing substrates for the same enzymes The biological effects of the w 3 and w 6 fatty acids are largely mediated by essential fatty acid interactions The proportion of omega 3 to omega 6 fatty acids in a diet may have metabolic consequences 2 Unlike omega 3 fatty acids and omega 6 fatty acids omega 9 fatty acids are not classed as essential fatty acids because they can be created by the human body from monounsaturated and saturated fatty acids and are therefore not essential in the diet Contents 1 Ratio of omega 6 to omega 3 fats in the diets of hunter gatherers 2 Optimal ratio of omega 6 to omega 3 fats 3 Fish 4 Nuts and seeds 5 See also 6 ReferencesRatio of omega 6 to omega 3 fats in the diets of hunter gatherers editIt has been claimed that among hunter gatherer populations omega 6 fats and omega 3 fats are typically consumed in roughly a 1 1 ratio 3 4 better source needed 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 5 Optimal ratio of omega 6 to omega 3 fats editTo date no one knows what the optimal ratio in the diet is for these two families of fats 6 Science writer 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 6 clarification needed In a study with rats a dietary ratio of 4 1 showed significant favorable effects on learning performance and pain tolerance 7 Andrew Stoll M D Director of the Psycho pharmacology Research Laboratory at Harvard s McLean Hospital 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 8 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 9 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 10 According to a 2009 review by the American Heart Association instead of avoiding w 6 fats the w 6 w 3 ratio should be decreased by consuming more w 3 fats The conversion rate of linoleic acid LA into arachidonic acid is very low with a diet high in linolenic acid 11 The maximum w 6 w 3 ratio allowed in dog food by the AAFCO is 30 1 12 Fish editFood Citation Serving size g Omega 6 fatty acids mg Omega 3 fatty acids mg Omega 6 omega 3 ratioSalmon wild raw 13 100 172 2018 1 11Sardines canned in oil 14 1 can 92 g 3260 1362 2 1Sardines canned in water 15 1 can 92 g 655 1457 1 2Tuna canned in water 16 1 can 165 g 14 460 1 31Tuna canned in oil 17 1 can 171 g 4588 345 13 1Mackerel canned 18 1 can 361 g 357 4970 1 13Herring 19 100 g 246 2418 1 10Nuts and seeds editFood Citation Serving size g Omega 6 mg Omega 3 mg Omega 6 omega 3 ratioAlmonds dry roasted 20 100 12065 6 2010 1Cashews 21 100 7782 62 125 1Chia seeds 22 100 5785 17552 1 3Coconut raw 23 100 366 Flax seeds 24 100 5911 22813 1 4Hazelnuts filberts 25 100 7832 87 90 1Hemp seeds 26 100 56000 22000 3 1Macadamia nuts dry roasted 27 100 1720 259 6 1Pecans 28 100 20630 986 21 1Pistachios raw 29 100 13200 254 52 1Poppy seed 30 100 28291 273 103 1Pumpkin seeds whole roasted 31 100 8759 77 114 1Sesame seeds whole dried 32 100 21372 376 57 1Sunflower seeds kernels dried 33 100 23048 74 311 1Walnuts 34 100 38092 9079 4 1Lentils mature seeds cooked boiled without salt 35 100 137 37 4 1See also editMonounsaturated fat For listings of particular classes of polyunsaturated fatty acids see Polyunsaturated fatty acid Polyunsaturated fat Omega 3 fatty acid Omega 6 fatty acid Omega 9 fatty acid Conjugated linoleic acid Essential fatty acid for biochemistry of most polyunsaturated fats Essential fatty acid interactions for the interactions between w 6 and w 3 fatty acids Unsaturated fat Israeli paradoxReferences edit Whitney Ellie Rolfes SR 2008 Understanding Nutrition 11th ed California Thomson Wadsworth p 154 Bibus Doug Lands Bill April 18 2015 Balancing proportions of competing omega 3 and omega 6 highly unsaturated fatty acids HUFA in tissue lipids Prostaglandins Leukot Essent Fatty Acids 99 19 23 doi 10 1016 j plefa 2015 04 005 PMID 26002802 Andrew Stoll The Omega 3 Connection New York Simon and Schuster 2001 p 43 Populations maintaining historic omega 6 to omega 3 ratios approximately 1 to 1 are protected from many of the scourges of the modern age Simopoulos Artemis P 2010 09 01 The omega 6 omega 3 fatty acid ratio health implications Oleagineux Corps gras Lipides 17 5 267 275 doi 10 1051 ocl 2010 0325 ISSN 1258 8210 William Lands Fish Omega 3 and Human Health Urbana Illinois APCS Press 2005 p 10 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 Yehuda S Carasso R L 1993 11 01 Modulation of learning pain thresholds and thermoregulation in the rat by preparations of free purified alpha linolenic and linoleic acids determination of the optimal omega 3 to omega 6 ratio Proceedings of the National Academy of Sciences of the United States of America 90 21 10345 10349 Bibcode 1993PNAS 9010345Y doi 10 1073 pnas 90 21 10345 PMC 47771 PMID 7901853 Andrew Stoll The Omega 3 Connection New York Simon and Schuster 2001 p 40 Simopoulos AP 2002 The importance of the ratio of omega 6 omega 3 essential fatty acids Biomedicine amp Pharmacotherapy 56 8 365 79 doi 10 1016 S0753 3322 02 00253 6 PMID 12442909 http umm edu health medical altmed supplement omega6 fatty acids permanent dead link Harris WS Mozaffarian D Rimm E Kris Etherton P Rudel LL Appel LJ Engler MM Engler MB Sacks F 17 February 2009 Omega 6 fatty acids and risk for cardiovascular disease a science advisory from the American Heart Association Nutrition Subcommittee of the Council on Nutrition Physical Activity and Metabolism Council on Cardiovascular Nursing and Council on Epidemiology and Prevention Circulation 119 6 902 7 doi 10 1161 CIRCULATIONAHA 108 191627 PMID 19171857 AAFCO methods for substantiating nutritional adequacy of dog and cat foods proposed for 2014 publication PDF AAFCO 2013 Fish salmon Atlantic wild raw Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 12 12 Retrieved 2019 02 15 Fish sardine Atlantic canned in oil drained solids with bone Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 07 03 Retrieved 2019 02 15 Fish sardine Atlantic canned in oil drained solids with bone Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 07 03 Retrieved 2019 02 15 Fish tuna light canned in water without salt drained solids Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 07 07 Retrieved 2019 02 15 Fish tuna light canned in oil without salt drained solids Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 06 26 Retrieved 2019 02 15 Fish mackerel jack canned drained solids Self Nutrition Data Conde Nast Archived from the original on 2018 06 26 Retrieved 2019 02 15 Fish herring Pacific cooked dry heat Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 06 12 Retrieved 2019 02 15 Nuts almonds Includes USDA commodity food A256 A264 Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2019 01 14 Retrieved 2019 02 15 Nuts cashew nuts raw Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 10 09 Retrieved 2019 02 15 Seeds chia seeds dried Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2019 02 04 Retrieved 2019 02 15 Nuts coconut meat raw Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2019 01 30 Retrieved 2019 02 15 Seeds flaxseed Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 12 30 Retrieved 2019 02 15 Nuts hazelnuts or filberts Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 07 10 Retrieved 2019 02 15 Rodriguez Leyva D Pierce G N 2010 The cardiac and haemostatic effects of dietary hempseed Nutrition amp Metabolism PubMed Central 7 32 doi 10 1186 1743 7075 7 32 PMC 2868018 PMID 20409317 Nuts macadamia nuts dry roasted without salt added Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 07 20 Retrieved 2024 01 11 Nuts pecans Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 06 20 Retrieved 2019 02 15 Nuts pistachio nuts raw Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 10 09 Retrieved 2019 02 15 Spices poppy seed Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 11 30 Retrieved 2019 02 15 Seeds pumpkin and squash seeds whole roasted without salt Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 12 30 Retrieved 2019 02 15 Seeds sesame seeds whole dried Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 11 26 Retrieved 2019 02 15 Seeds sunflower seed kernels dried Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2018 07 07 Retrieved 2019 02 15 Nuts walnuts english Includes USDA commodity food A259 A257 Nutrition Facts amp Calories Self Nutrition Data Conde Nast Retrieved 2023 02 27 Lentils mature seeds cooked boiled without salt Nutrition Facts amp Calories Self Nutrition Data Conde Nast Archived from the original on 2019 01 14 Retrieved 2017 05 01 Retrieved from https en wikipedia org w index php title Fatty acid ratio in food amp oldid 1195058983, wikipedia, wiki, book, books, library,

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