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Benefits of Balancing the Omega-6/Omega-3 Ratio
A clever study from Harvard Medical School showed dramatic results when a gene spliced into worms gave them the ability to make their own omega-3 fats. The worms began automatically producing a balanced fat ratio of 1-to-1 in their cells, with incredible benefits:
• Heart cells decreased susceptibility to irregular heartbeats.
• Cancer cells were naturally destroyed (a natural process known as apoptosis).
• Inflammation was reduced in cells that line and protect the entire circulatory system.
• Brain cells were protected from premature death.
In 1993 researchers from Israel tested the optimal balance of omega-6 and omega-3 fats for brain performance, using incremental fat ratios, ranging from 3-to-1 to 6-to-1. They found the ratio of 4-to-1 was the most effective for improved learning, sleep, and pain threshold. Other studies have demonstrated similar results. This same research team also used this ratio on Alzheimer’s disease patients, who experienced significant improvement in quality of life.
Less Omega-6 Fat Dramatically Reduces Artery Clogging
Researchers looked at the impact of balancing fats on preventing atherosclerosis in a particular strain of mice susceptible to clogged arteries. The mice were fed diets with the identical quantity of fat, but the proportions of omega-6 to omega-3 fats varied. The researchers found a dose-dependent effect on the development of heart disease: the lower the ratio, the better the outcome. Notably, the low-ratio group had the best HDL (good cholesterol), lowest blood clotting, and least clogged arteries.
Balanced Ratio in Early Life Prevents Childhood Asthma
The Australian Childhood Asthma Prevention Study (CAPS) found that high-risk kids placed on a balanced omega diet since birth (modest omega-3 supplement with diet low in omega-6 fats) had significant reduction of a type of cough that is a strong predictor of asthma.
Arthritis Improves with Lowering Omega-6 Fat in Diets
Researchers put one group of rheumatoid arthritis patients on a diet low in arachidonic acid (the most potent omega-6 fat) and supplemented them with fish oil. The other two groups of patients either were given fish oil and a regular diet or served as the control, with a regular diet and placebo supplement. The group following the low-AA diet had the most improvement (less pain, less tenderness and swelling of joints). Notably, those on the regular diet with fish oil had improvements, too, but that treatment was less effective than the low-AA diet. Researchers also found that the more AA eaten, the higher the disease activity.
Omega-3 Supplements Do Little Without Balanced Omega-6 Fat Levels
As indicated in the arthritis study, for you to get the most benefit from fish oil supplements, you have to lower the level of omega-6 fat in your diet. Here are more examples:
Volunteers were given 4.4 grams of fish oil daily. It effectively suppressed the growth of cells that occur in colorectal cancer, but only if the ratio of dietary omega-6 to omega-3 fat was limited to 2.5-to-1.0. When the ratio was increased to 4-to-1, there was no such benefit.
Australian patients with rheumatoid arthritis were put on a diet containing less than 10 grams of omega-6 fats and were given a fish oil supplement. They had superior improvement in symptoms relative to members of the control groups.
Asthmatic adults took fi sh oil while eating a typical American diet high in omega-6 fats (ratio of 10-to-1), but they still had diminished breathing capacity. However, when the omega-6 fats were lowered to a ratio of 2-to-1, they experienced improved breathing and decreased asthma-triggering compounds.
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- The Benefits of Balanced Diets Low in Omega-6 Fat The significance of less omega-6 fat in the diet has been overshadowed (and even discounted) by the excitement over the...
- Omega-6 Fat Syndrome, Why You Need to Balance the Fats It’s not enough to supplement your diet with fi sh oils or to eat enough omega-3 fats in your diet—it’s...
- India and Israel: Diets High in Omega-6 Fats and More Chronic Diseases Israel also made the switch to the so-called healthier oils, resulting in one of the greatest omega-6 fat intakes in...
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