This fatty acid, like omega-3, is a type of polyunsaturated fat and is essential to human health but cannot be made in the body. Omega-6 fatty acids play a critical role in brain function as well as normal growth and development. Other important roles include stimulating hair and skin growth, supporting bone health, regulating metabolism, and maintaining reproductive abilities.
Among the several different types of omega-6 fatty acids, the ones most consumed in the diet come from vegetable oils such as linoleic acid. (Note: do not confuse linoleic acid with the omega-3 fatty acid called alpha-linolenic acid.)
Once in the body, linoleic acid eventually converts to arachidonic acid (AA). Another source of AA is directly from animal meat.
Eicosanoids formed from AA have the ability to increase inflammation, blood pressure, platelet aggregation, allergic reactions, cell growth, thrombosis, and vasospasm (when a blood vessel spasms and constricts, which restricts blood flow). This is in contrast to the eicosanoids formed from EPA (an omega-3), which have opposite, beneficial effects.
Compared with omega-3 fatty acids, most Americans consume far more omega-6 fatty acids than they should. Because this is the case, the majority of people have an imbalance in the ratio of omega-6 to omega-3, which can contribute to heart disease, cancer, asthma, arthritis, depression, and other conditions, including obesity.
The GLA Story- The Good Omega 6
Not all omega-6 fatty acids are associated with health problems. Gamma-linolenic acid (GLA), when taken as a supplement, is not all converted to AA, but rather to a substance called dihomogamma-linolenic acid (DGLA). DGLA is unique in that it competes with AA and prevents it from causing inflammation. DGLA also becomes part of a group of substances called prostaglandins, which reduce inflammation. If you maintain an adequate amount of certain nutrients in the body (e.g., vitamins C, B3, and B6, as well as magnesium and zinc), the combination of GLA and these substances helps promote the conversion of GLA to DGLA rather than to AA, which further helps prevent inflammation.
The Right Omega-6/Omega-3 Ratio
The body functions optimally when the ratio of omega-6 to omega-3 is at a certain level. Reports estimate that the average Standard American Diet—the SAD—contains 20 grams of omega-6 fats for every gram of omega-3 fats, or a ratio of 20:1, or even higher. Many researchers believe this imbalance in omega 3 and omega 6 fats is a significant factor in the increasing rate of inflammatory disorders among Americans, including prostatitis.
In contrast to the SAD, The Prostate Diet focuses on fruits and vegetables, whole grain foods, healthy oils such as olive oil and omega-3s found in fatty fish, and plant-based protein and together provides a much more appropriate balance between omega-6 and omega-3 fatty acids for overall health and inflammation management.
Although experts have not identified the ideal ratio of omega-6 to omega-3, many healthcare professionals believe that ratios of 2:1 to 5:1 would be a much healthier balance than what we have now. To achieve this balance, you are encouraged to decrease the amount of omega-6 foods in your diet while increasing foods that are good sources of omega 3.
5 Ways to Reduce Omega-6 Fats
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Limit or avoid frying foods, and do not use vegetable oil that is made from corn, soybeans, sunflowers, or safflower. Options include using oils low in omega-6 (such as flaxseed, walnut, chia, olive) or you can saute foods in vinegar, fruit juices, low-salt soy sauce, or wine. |
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Reduce meat intake by introducing more low-fat protein foods such as beans, legumes, and limited servings of fermented soy such as tempeh |
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Avoid fried foods and packaged snacks. Choose steamed, sautéed, broiled, or stir-fried foods and select fresh fruits, salsa and raw veggies, and dry roasted nuts for snacks |
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Avoid or limit grain-fed meats and dairy products made from grain-fed animals. Choose grass-fed meats and dairy products made from grass-fed animals, as well as eggs and cheeses that contain omega-3 fats |
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Choose whole, unprocessed grains, such as brown rice, quinoa, and oat bran. |
