The optimal overall ratio of omega-3 to omega-6 in the diet for the best
effect on human health is 1: 3-1: 6 1. This ratio must be maintained, since exceeding the value of 1:10 can stimulate the course of chronic inflammatory processes in the body, including in the joints, contributing to the development of atherosclerosis and other diseases 1.
The content and ratio of omega-3 to omega-6 polyunsaturated fatty acids in cold-pressed vegetable oils is shown in Table 1 below
Table 1
|
Oil |
Omega-3, gr |
Omega-6, gr |
Omega-3: Omega-6 ratio |
|
Linseed oil |
53 |
17 |
1:0.3 |
|
Ginger oil |
35-38 |
28-38 |
1:0.8-1:1 |
|
Hemp oil |
26 |
54 |
1:2 |
|
Cedar oil |
16 |
37 |
1:2.3 |
|
Walnut oil |
10.5 |
53 |
1:5 |
|
Rapeseed oil |
9 |
14.5 |
1:1.6 |
|
Soybean oil |
7 |
50 |
1:7 |
|
Mustard oil |
5.9 |
15 |
1:2.5 |
|
Amaranth oil |
1.8 |
50 |
1:28 |
|
Corn oil |
1.16 |
53.5 |
1:46 |
|
Avocado oil |
0.96 |
12.5 |
1:13 |
|
Olive oil |
0.76 |
9.7 |
1:13 |
|
Sesame oil |
0.3 |
41.3 |
1:138 |
|
Sunflower oil |
0.2 |
40 |
1:200 |
The ranking of 14 different oils by their health benefits is given in Table 2
Table 2
|
Oil |
Omega-3 content |
Omega-6 content |
Omega-3/Omega-6 ratio |
|
Flaxseed |
70% |
20% |
3.5:1 |
|
Tea tree |
15% |
3% |
5:1 |
|
Rapeseed |
10% |
60% |
1:6 |
|
Sesame |
5% |
40% |
1:8 |
|
Olive |
1% |
12% |
1:12 |
|
Sunflower |
0.1% |
60% |
1:600 |
|
Corn |
0.1% |
50% |
1:500 |
|
Soybean |
0.2% |
40% |
1:200 |
|
Peanut |
0.2% |
30% |
1:150 |
|
Walnut |
1% |
10% |
1:10 |
|
Pine nut |
1% |
10% |
1:10 |
|
Almond |
1% |
10% |
1:10 |
|
Pistachio |
1% |
10% |
1:10 |
Flaxseed oil is the most beneficial vegetable oil in terms of omega-3 fatty acid content. It contains about 70% omega-3, which significantly exceeds the daily human requirement for these fatty acids. Omega-3 fatty acids are essential for normal body function, they have anti-inflammatory effects, improve heart, brain, and vascular function, and reduce the risk of cardiovascular disease, cancer, and other diseases.
Tea tree oil also contains a large amount of omega-3 fatty acids, about 15%. In addition, it contains antioxidants that protect cells from damage.
Rapeseed oil is a good source of omega-3 fatty acids, containing about 10%. In addition, it contains monounsaturated fatty acids, which are also beneficial for health.
Sesame oil contains about 5% omega-3 fatty acids. In addition, it contains vitamin E, which is an antioxidant.
Olive oil contains about 1% omega-3 fatty acids. It is a good source of monounsaturated fatty acids, which are also beneficial for health.
Peanut oil, walnuts, pine nuts, and almonds are good sources of omega-3 fatty acids, containing about 1%. In addition, they are good sources of protein and fiber.
Pistachios are also a good source of omega-3 fatty acids, containing about 1%.
Sunflower oil, corn oil, and soybean oil contain a small amount of omega-3 fatty acids, about 0.1-0.2%. However, they contain a high amount of omega-6 fatty acids, which can lead to an imbalance of omega-3 and omega-6 in the body.
Recommendations:
The content of omega-3 and omega-6 fatty acids in oils can vary depending on the variety, production method, and storage conditions. When choosing vegetable oils, it is important to pay attention to the expiration date and storage conditions. Vegetable oils should be stored in a cool, dark place.
Omega-3 and omega-6 are soluble in alcohol, including vodka. This is because these fatty acids are polyunsaturated, meaning they have double bonds in their structure that can interact with alcohol molecules. However, the solubility of omega-3 and omega-6 in alcohol depends on the concentration of alcohol. In more concentrated alcohol, these fatty acids dissolve better.
As for the loss of beneficial properties, research shows that omega-3 and omega-6 in alcohol solutions retain their beneficial properties. However, it is important to note that such solutions must be stored in a cool, dark place to prevent oxidation of the fatty acids.
Here are some studies that support the finding that omega-3 and omega-6 in alcohol solutions retain their beneficial properties:
A study published in the Journal of Agricultural and Food Chemistry showed that the solubility of omega-3 fatty acids in alcohol increases with increasing alcohol concentration.
A study published in the journal Lipids showed that omega-3 and omega-6 fatty acids dissolved in alcohol retain their activity in reducing inflammation.
A study published in the journal Food Chemistry showed that omega-3 and omega-6 fatty acids dissolved in alcohol retain their antioxidant activity.
The optimal ratio of omega-3 to omega-6 fatty acids in the human diet is considered to be 1:4. This means that for every 1 gram of omega-6, there should be 4 grams of omega-3. However, in the modern diet, this ratio is often disrupted in favor of omega-6, which can reach 1:20. Excessive consumption of omega-6 can lead to the development of inflammatory processes in the body, which can contribute to the development of various diseases, such as cardiovascular disease, cancer, autoimmune diseases, etc. It is advisable to limit the consumption of foods rich in omega-6 fatty acids which is found in refined vegetable oils, such as sunflower oil, corn oil, soybean oil, and processed foods, such as chips, cookies, and fast food.
.
To improve the ratio of omega-3 to omega-6 in the diet, it is recommended to consume more foods rich in omega-3 fatty acids. These foods include:
- Fatty fish, such as salmon, tuna, herring, mackerel;
- Flaxseeds, chia seeds, hemp seeds;
- Nuts, such as walnuts, pine nuts, and almonds; Vegetable oils, such as flaxseed oil, chia seed oil, canola oil.
Omega-3 fatty acids get into fatty fish like salmon, tuna, herring, and mackerel from the plankton they eat. Plankton is a primary food source for these fish, and it contains large amounts of omega-3 fatty acids. Here is how omega-3 fatty acids get into fatty fish:
- Plankton, which fatty fish eat, contains large amounts of omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
- When fatty fish eat plankton, they absorb the omega-3 fatty acids.
- The omega-3 fatty acids are stored in the fish's body and accumulate in its fat.
Therefore, fatty fish is an excellent source of omega-3 fatty acids. It is recommended to consume fatty fish at least twice a week to provide the body with the necessary amount of these important nutrients. Here are some examples of fatty fish that are good sources of omega-3 fatty acids:
* Salmon
* Tuna
* Herring
* Mackerel
* Trout
* Mackerel
* Sardine
* Coho salmon
* Halibut
When choosing fatty fish, it is best to choose fresh or frozen fish. Canned fish can also be a good source of omega-3 fatty acids, but it is important to choose canned fish that do not contain added oil or sugar.
Farmed fish in tanks are typically fed artificial feed that does not contain omega-3 fatty acids. As a result, farmed fish may contain less omega-3 fatty acids than wild fish.
However, some fish farms feed their fish feed that is enriched with omega-3 fatty acids. In this case, farmed fish may contain the same amount of omega-3 fatty acids as wild fish.
Here are some ways that farms can increase the omega-3 fatty acid content in fish:
- Feeding fish feed that is enriched with omega-3 fatty acids, derived from fish oil or vegetable oil.
- Adding omega-3 fatty acids to the water in which the fish are held.
- Feeding fish plankton that is grown in controlled conditions.
When choosing farmed fish, it is important to read the label to see if the fish contains omega-3 fatty acids.
It makes sense to mix different cold-pressed oils in a certain proportion to obtain the specified optimal ratio of omega-3 to omega-6 for daily intake. This is because not all oils contain the same amount of these fatty acids. Possible options for blends of cold-pressed oils:
- Flaxseed oil + olive oil. This blend option is simple and affordable. The ratio of flaxseed oil to olive oil can be 1:1 or 2:1. This volume of the mixture is about 2 tablespoons per day.
- Flaxseed oil + canola oil. This blend option is also a good source of omega-3 fatty acids. The ratio of flaxseed oil to canola oil can be 1:2 or 2:1. This volume of the mixture is about 2 tablespoons per day.
- Flaxseed oil + olive oil + canola oil. This blend option is the most balanced in terms of omega-3 and omega-6 fatty acid content. The ratio of flaxseed oil to olive oil to canola oil can be 1:1:1. This volume of the mixture is about 2 tablespoons per day.
Recommendations for the volume of a blend of cold-pressed oils for daily intake by a person of average weight 2 tablespoons per day. This volume of the mixture provides the body of a person of average weight with the necessary amount of omega-3 fatty acids.
- 3 tablespoons per day. This volume of the mixture is recommended for people who lead an active lifestyle or have a risk of developing cardiovascular disease.
It is possible to add sunflower oil to blends of cold-pressed oils. Sunflower oil is a good source of monounsaturated fatty acids, such as oleic acid. Oleic acid is an important component of fatty tissue and can help reduce blood cholesterol levels.
Possible options for blends of cold-pressed oils with sunflower oil:
- Flaxseed oil + sunflower oil. This blend option is the simplest and most affordable. The ratio of flaxseed oil to sunflower oil can be 1:1 or 2:1. This volume of the mixture is about 2 tablespoons per day.
- Flaxseed oil + sunflower oil + olive oil. This blend option is more balanced in terms of omega-3, omega-6, and monounsaturated fatty acids. The ratio of flaxseed oil to sunflower oil to olive oil can be 1:1:1. This volume of the mixture is about 2 tablespoons per day.
- Flaxseed oil + sunflower oil + canola oil. This blend option is also a good source of omega-3 fatty acids. The ratio of flaxseed oil to sunflower oil to canola oil can be 1:2 or 2:1. This volume of the mixture is about 2 tablespoons per day.
It is not recommended to take a blend of cold-pressed oils on an empty stomach. This is because fatty acids can irritate the stomach lining. It is best to take a blend of oils with food, such as a salad or vegetable soup.
Here are some tips for taking a blend of cold-pressed oils:
- Take the blend of oils with food. This will help to avoid stomach irritation.
- Start with a small dose. If you are not used to consuming a lot of fat, start with one tablespoon of the blend of oils per day and gradually increase the dose.
- Store the blend of oils in a cool, dark place. This will help to preserve its freshness and beneficial properties.
It is important to note that the following rules must be followed when mixing cold-pressed oils:
- Oils must be cold-pressed
Cold-pressed oils contain more nutrients than oils obtained by heat treatment.
- Oils must be fresh
Oils that have been stored for a long time may lose their beneficial properties.
- Oils must be mixed properly
Oils must be mixed in a glass or ceramic cookware. It is not recommended to mix oils in metal cookware, as this can lead to fat oxidation.
- Oils should be stored in a cool, dark place
If you have any digestive problems, consult a doctor before taking a blend of cold-pressed oils.