Balancing Omegas Workshop 3. What are omega 6’s and 3’s There are two major classes of polyunsaturated fatty acids (PUFAs) -- the omega-3 and the omega-6.

Balancing Omegas

Workshop 3

What are omega 6’s and 3’s

• There are two major classes of polyunsaturated fatty acids (PUFAs) -- the omega-3 and the omega-6 fatty acids -- distinguished by their chemical structure.

• Regulate fundamental physiological processes such as cell division and growth, blood clotting, muscle activity, secretion of digestive juices and hormones, and movement of substances like calcium into and out of cells.

Role of Essential Fatty Acids in Nutrigenomics

Omega-6:Omega-3 Ratios

0

2

4

6

8

10

12

14

16

18

20

prehistoric 1900's 2000's

Omega-6

Omega-3

Natural Sources of Omega 3

• Good sources of EPA and DHA are fish (both finfish and shellfish and their oils and eggs) and organ meats.

• Broccoli, cauliflower, brussels sprouts

• Spinach, kidney beans

Why Avoid Excess Omega 6?

• Heart Attacks

• Stroke

• Thrombosis

• Arrhythmia

• Arthritis

• Asthma

• Menstrual Cramps

• Headaches

Omega-6 (Plant Oil)

Omega-6 (Plant Oil)

• Foods that are not easily balanced by TSFO (Triple Strength Fish Oil)– Vegetable, Nut, and Seed Oils – Chicken– Turkey– Farm Raised Fish– Chips

Omega-6 (Plant Oil)

• Foods that are not easily balanced by TSFO (Triple Strength Fish Oil)– Avocado– Hummus (Chickpeas and Tahini)– Flax– Soy– Nuts– Seeds

Omega-6 (Plant Oil)

• Grains considered safe for gluten but problematic for plant oil:– Quinoa– Millet– Soy– Corn seeds and nuts– Amaranth

Triple Strength Fish Oil

• Used to help decrease monocyte count or RBC Distribution

• Used to restore omega 3’s

• **Not all fish oil is created equal**

Purchasing Considerations-TSFO

Total mg/capsuleTotal Omega 3’s

Not as effective fish oil

Total mg/capsule

Total Omega 3’s

Not as effective fish oil

Total mg/capsule

Total Omega 3’s

Labs that may indicate omega 3 and 6 imbalance

• Monocyte count– 0-7% normal range– If higher than 6%, indication of too much plant

oil

• RBC Distrubution– 11.6-14.8 normal range– If higher than normal, indication of too much

plant oil

KIM-2

• Developed by NIH

• Uses research information from USDA Nutrient Database

• FREE

• http://efaeducation.nih.gov/sig/kim.html

KIM-2

• Tool to calculate Omega-6’s and Omega-3’s in food

• Tool frequently used in NutriGenomics Program

• Does Not recognize GLUTEN or LATEX as a problem

Comparison of Omega 6’s and 3’s in Food

Food Omega 6 (mg) Omega 3 (mg)Walnuts, 1 oz 9376 569

Instant Oatmeal, 1 packet

690 36

Roasted Chicken, 1 cup

2072 196

Porterhouse Steak,

6 oz

561 68

Broccoli, 1 cup 33 114

Spinach, 1 cup 7 35

Wild Atlantic Salmon, 6 oz

746 3572

Error since lack Error since lack of Human of Human

conversion not conversion not known in 2004known in 2004

LatexLatex

LatexLatex

GlutenGluten

300% Protein 300% Protein Needed so Needed so

affects Kidneysaffects Kidneys