If you'd like to determine the omega-3 and omega-6 content of foods yourself then go to the USDA National Nutrient Database (http://www.nal.usda.gov/fnic/foodcomp/search/ ) and follow this:

 

18:2 - Linoleic acid (LA) - Omega-6

18:3 - Alpha-linolenic acid (ALA) - Omega-3

18:4 - Stearidonic acid - Omega-3 

20:4 - Arachidonic acid (AA) - Omega-6

20:5 - Eicosapentaenoic acid (EPA) - Omega-3

 

Please note that this list is simplified since some of these lipids can be either omega-3 or omega-6 (i.e. 18:3 can be either omega-3 (ALA) or omega-6 (GLA)) but for the vast majority of foods this list should be accurate.

 

I've always had a beef with Barry Sears regarding his basic math skills. Rob endorses the consumption of walnuts because of their omega-3 content whereas Dr. Sears does not because their omega-6 content is higher. Let me explain:

 

Walnut, 1 oz. - Omega-3: 2.574 g, Omega-6: 10.799 g

Omega-6/Omega-3 ratio: 4.2

 

Considering the typical Western Diet has a ratio of anywhere from 10:1 to 20:1, let's do some simple math with 15:1.

 

If a person were consuming 15 g of Omega-6 and 1 g of Omega-3 to attain this ratio, what would a handful of walnuts do? Change the ratio to 7.2!!! Now, granted a tablespoon of fish oil would do loads more but that's besides the point. I think Barry's condemnation of a natural, nutritious food is misplaced.

 

So, will a fish oil slightly higher in omega-6 than omega-3 hurt you? I sincerely doubt it. Although I wouldn't want to be paying good money for it =)

 

Regards,

 

Joel

 

 

 

On 2/2/06, Keith Thomas <keith@...> wrote:

Simon Dankel wrote:
>
> I'm not convinced if getting omega-3s only from
> vegetable sources (e.g. relying on Udo's Choice
> and/or flax) is optimal, as omega-3s from fish
> may have unique properties of their own when
> supplied in larger amounts than the body is able to
> convert.
>
> Sincerely,
> Simon
>
Fish, mammals and birds (eggs) do not manufacture omega-3s within
their own physiology. They get omega-3s from various plant sources
and concentrate them within their bodies to varying degrees. Global
warming is killing off the micro-flora of the oceans, so the
plankton are suffering and right up the food chain to the salmon,
cod etc. that we eat.

Your best bets are to (a) fight global warming and (b) demand grass-
fed beef (c) use fish-oil supplements from a reputable supplier.  As
an additional precaution, write to the supplement supplier and ask
them two things:

(i) about their testing for pollutants in their fish oil and whether
they comply with the standards applying in your country (in
Australia and the US those standards are laughable - see Barry
Sears' recent books).

(ii) also ask them about the contents of the fish-oil capsules. Most
capsules contain 240mg of omega-3s in 1,000mg. Ask the suplier what
the remaining 760mg comprises. If it is omega-6s, then you could be
doing yourself more harm than good.

Keith

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