Are You In Danger Of Overdosing On Omega-6?!
~ by Stacey Terry
If you’ve started eating a raw food diet, chances are you’ll inevitably turn to a variety of oils, nuts, and seeds to help increase your caloric intake and add a variety of fats to the fruits, vegetables, and greens you’ve been eating. Typically, many raw foodists turn especially to nuts to create a variety of gourmet dishes designed to replace the heavier meats and starches to which they may have been accustomed on the Standard American Diet (SAD).
Sparked by one of our reader’s inquiries, we had an outstanding teleseminar with green smoothie expert, Victoria Boutenko. In her quest to understand health and pursue her own best path to wellness, she began passionately researching omega-3 and omega-6 fatty acids.
What she discovered was quite shocking, and it could change the way you approach your raw food diet completely!
In the call (Click HERE to access the call), Victoria discussed exciting research that came out of Sweden. As soon as she read it, she felt like she’d finally arrived at an explanation for questions she’d been struggling with concerning raw foods. She’d always felt that something was missing from the raw food diet.
She found that missing answer when she discovered the health differences between consuming omega-3 fatty acids and omega-6 fatty acids. She spent an entire summer surrounded with dictionaries and chemistry books studying the information and even updating her book, Green for Life.
It became apparent to her that omega-3 fatty acids, though quite unstable as a molecule, were essential to positive rejuvenation and healing processes in the body while too many omega-6 fatty acids, more stable as molecules, contributed to negative health conditions including slowed metabolism, inflammation, and obesity.
Now, if we followed a natural diet, we’d likely have a normal balance of omega-3 and omega-6 fatty acids; however, the SAD diet (with its focus on grains and heavy fats), has meant that most people eat waaaaaaay too many omega-6 fatty acids and not enough omega-3’s. Let’s emphasize that the omega-6 fatty acids are not “bad”; they just need to be consumed in a proper ratio.
This research changed the way that Victoria began to look at food. She knew she had to get the information out there so people could begin to rebalance the equation.
It became important to her to know which foods contained the highest ratios of these omega-3 fatty acids. By selecting foods where the ratios of omega-3 fatty acids were greater (or reasonably less) than the omega-6 fatty fatty acids, she could contribute to the rebalancing process and assist her body’s healing and wellness.
And guess which foods are perfect for contributing to increasing omega-3 fatty acids?
If you’re a fan of green smoothies, you’ll be happy to hear that many greens come out on top. Victoria pointed out during the call that green smoothies are an ideal way to increase your intake of these beneficial omega-3 fatty acids and thus work towards overcoming a wide variety of health conditions.
Complete with vitalizing minerals, beneficial amino acids, and the healthiest type and balance of fats, greens are your best means of getting the energy you need to heal.
In keeping with her desire to educate the public on the importance of omega-3 and omega-6 fatty acids, Victoria agreed to share a comparison of important food ratios that will help you see which common raw foods to select more of if you wish to boost your omega-3 fatty acid intake.
Ratio of Omega-3 to Omega-6 Fatty Acids in Oils, Seeds, and Greens
July 2010
by Victoria Boutenko, www.rawfamily.com
*Please note that ratios are relative to each item individually and not across the collection (various sizes are compared across food types).
Oils: Omega-3 and Omega-6 Comparison
Flaxseed oil: (1 tbsp)
Total Omega-3 fatty acids 7196 mg (4.2 times) more omega-3s
Total Omega-6 fatty acids 1715 mg
http://nutritiondata.self.com/facts/fats-and-oils/7554/2
Canola oil: (1 tbsp)
Total Omega-3 fatty acids 1031 mg
Total Omega-6 fatty acids 2532 mg (2.5 times) more omega-6s
http://nutritiondata.self.com/facts/fats-and-oils/7947/2
Olive oil: (1 tbsp)
Total Omega-3 fatty acids 103 mg
Total Omega-6 fatty acids 1318 mg (13 times) more omega-6s
http://nutritiondata.self.com/facts/fats-and-oils/509/2
Corn oil: (1 tbsp)
Total Omega-3 fatty acids 157 mg
Total Omega-6 fatty acids 7224 mg (46 times) more omega-6s
http://nutritiondata.self.com/facts/fats-and-oils/580/2
Sunflower oil: (1 tbsp)
Total Omega-3 fatty acids 5 mg
Total Omega-6 fatty acids 3905 mg (78 times) more omega-6s
http://nutritiondata.self.com/facts/fats-and-oils/7945/2
Sesame oil: (1 tbsp)
Total Omega-3 fatty acids 41 mg
Total Omega-6 fatty acids 5576 mg (1138 times) more omega-6s
http://nutritiondata.self.com/facts/fats-and-oils/511/2
Safflower oil: (1 tbsp)
Total Omega-3 fatty acids 0 mg
Total Omega-6 fatty acids 10 073 mg (too much! omega-6s)
http://nutritiondata.self.com/facts/fats-and-oils/573/2
Seeds: Omega-3 and Omega-6 Comparison
Flax seeds: (1 ounce/28 grams)
Total Omega-3 fatty acids 6388 mg (3.9 times) more omega 3s
Total Omega-6 fatty acids 1655 mg
http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2
Chia seeds: (1 ounce/28 grams)
Total Omega-3 fatty acids 4915 mg (3 times) more omega 3s
Total Omega-6 fatty acids 1620 mg
http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2
Sesame seeds: (1 ounce/28 grams)
Total Omega-3 fatty acids 105 mg
Total Omega-6 fatty acids 5984 mg (56 times) more omega-6s
http://nutritiondata.self.com/facts/nut-and-seed-products/3070/2
Pumpkin seeds: (1 ounce/28 grams)
Total Omega-3 fatty acids 51 mg
Total Omega-6 fatty acids 5797 mg (114 times) more omega-6s
http://nutritiondata.self.com/facts/nut-and-seed-products/3066/2
Sunflower seeds: (1 ounce/28 grams)
Total Omega-3 fatty acids 21 mg
Total Omega-6 fatty acids 6454 mg (312 times) more omega-6s
http://nutritiondata.self.com/facts/nut-and-seed-products/3076/2
Nuts: Omega-3 and Omega-6 Comparison
Walnuts (1 cup)
Total Omega-3 fatty acids 10623 mg
Total Omega-6 fatty acids 44567 mg (4.2 times) more omega-6s
http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2
Pecans (1 cup)
Total Omega-3 fatty acids 1075 mg
Total Omega-6 fatty acids 22487 mg (21 times) more omega-6s
http://nutritiondata.self.com/facts/nut-and-seed-products/3129/2
Almonds (1 cup)
Total Omega-3 fatty acids 6 mg
Total Omega-6 fatty acids 11462 mg (2000 times) more omega-6s
http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2
Grains: Omega-3 and Omega-6 Comparison
Rye (1 cup)
Total Omega-3 fatty acids 265 mg
Total Omega-6 fatty acids 1619 mg (6 times) more omega-6s
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5727/2
Quinoa (1 cup)
Total Omega-3 fatty acids 522 mg
Total Omega-6 fatty acids 5061 mg (10 times) more omega-6s
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5705/2
Wheat (1 cup)
Total Omega-3 fatty acids 52 mg
Total Omega-6 fatty acids 1152 mg (22 times) more omega-6s
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5737/2
Oats (1 cup)
Total Omega-3 fatty acids 173 mg
Total Omega-6 fatty acids 3781 mg (22 times) more omega-6s
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2
Beans & Lentils: Omega-3 and Omega-6 Comparison
Beans, snap, green, raw (1 cup)
Total Omega-3 fatty acids 40 mg (1.6 times) more omega-3s
Total Omega-6 fatty acids 25 mg
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2341/2
Lentils (1 cup)
Total Omega-3 fatty acids 209 mg
Total Omega-6 fatty acids 776 mg (3.7 times) more omega-6s
http://nutritiondata.self.com/facts/legumes-and-legume-products/4337/2
Green Peas, raw (1 cup)
Total Omega-3 fatty acids 51 mg
Total Omega-6 fatty acids 220 mg (4.3 times) more omega-6s
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2520/2
Sugar snap peas, raw (1 cup)
Total Omega-3 fatty acids 13 mg
Total Omega-6 fatty acids 74 mg (5.8 times) more omega-6s
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2516/2
Chickpeas, raw (1 cup)
Total Omega-3 fatty acids 202 mg
Total Omega-6 fatty acids 5186 mg (26 times) more omega-6s
http://nutritiondata.self.com/facts/legumes-and-legume-products/4325/2
Leafy Greens: Omega-3 and Omega-6 Comparison
Spinach, raw (100 g)
Total Omega-3 fatty acids 138 mg (5.3 times) more omega-3s
Total Omega-6 fatty acids 26 mg
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
Lettuce, green leaf, raw (100 g)
Total Omega-3 fatty acids 58 mg (2.4 times) more omega-3s
Total Omega-6 fatty acids 24 mg
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2477/2
Lettuce, cos or romaine, raw (100 g)
Total Omega-3 fatty acids 113 mg (2.4 times) more omega-3s
Total Omega-6 fatty acids 47 mg
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2475/2
Arugula, raw (100 g)
Total Omega-3 fatty acids 170 mg (1.3 times) more omega-3s
Total Omega-6 fatty acids 130 mg
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3025/2
Kale, raw (100 g)
Total Omega-3 fatty acids 180 mg (1.3 times) more omega-3s
Total Omega-6 fatty acids 138 mg
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2
Dandelion greens, raw (100 g)
Total Omega-3 fatty acids 44 mg
Total Omega-6 fatty acids 261 mg (5.9 times) more omega-6s
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2441/2
Fruits & Vegetables: Omega-3 and Omega-6 Comparison
Apples, raw (100 g)
Total Omega-3 fatty acids 9 mg
Total Omega-6 fatty acids 43 mg (4.8 times) more omega-6s
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2
Strawberries, raw (100 g)
Total Omega-3 fatty acids 65 mg
Total Omega-6 fatty acids 90 mg (1.4 times) more omega-6s
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2
Bananas, raw (1 medium size)
Total Omega-3 fatty acids 27 mg
Total Omega-6 fatty acids 46 mg (1.7 times) more omega-6s
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
Cucumber, with peel, raw (100 g)
Total Omega-3 fatty acids 5 mg
Total Omega-6 fatty acids 28 mg (5.6 times) more omega-6s
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2439/2
Carrots, raw (100 g)
Total Omega-3 fatty acids 2 mg
Total Omega-6 fatty acids 115 mg (58 times) more omega-6s
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2
©Copyright by Victoria Boutenko, www.rawfamily.com
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