2

votes

I need help determining omega 3:6 ratios/balance

Answered on September 19, 2014
Created September 14, 2010 at 3:44 PM

I have read through all the questions on this topic and I am afraid I am missing something. If I put my breakfast into Fitday it tell me this:

400 calories: total fat 34.6g (75%) saturated 19.8 (42%) polyunsat 5.6 (12%) monounsat 4.8 (10%)

How can I determine what is the o3:6 ratio?

Why does the subtotal of the specific fats total 30.0, what is the other 4.6g?

BTW: the breakfast consisted of .5 cup of full-fat kefir and some raw coconut meat. I also figured in 3 tsp supplement of fish oil as well.

77877f762c40637911396daa19b53094

(78467)

on April 08, 2012
at 09:18 PM

Thanks for the info. I'm planning to keep pastured chickens at the next place we buy.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 08, 2012
at 08:26 PM

That's why foods like almonds are anti inflammatory and foods like eggs are pro inflammatory.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 08, 2012
at 08:26 PM

And also, isn't it the arachidonic acid that is inflammatory, not the parent omegas?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 08, 2012
at 08:25 PM

Nice link, but who eats over 2oz of almonds a day anyways?

21fd060d0796fdb8a4a990441e08eae7

(24543)

on April 08, 2012
at 07:07 AM

No prob. But in the rare case that you get a pastured chicken, their is actually a pretty okay amount of omega 3 in there. I don't recall where I saw the numbers for pastured chicken (Slankers? Some natural chicken farm?), but the difference is pretty marked between them and regular ol' chickens in fat type.

77877f762c40637911396daa19b53094

(78467)

on April 08, 2012
at 06:50 AM

@Kamal, I thought so but I have only recently started looking into O3 and O6 in any kind of detail so I really wasn't sure if you knew something about chicken and pork omegas that I didn't. Thanks, mate.

21fd060d0796fdb8a4a990441e08eae7

(24543)

on April 08, 2012
at 12:27 AM

Typo! Thanks Warren D.

77877f762c40637911396daa19b53094

(78467)

on April 07, 2012
at 10:56 PM

"However, chicken (especially with skin) and pork are high in omega 3, regardless." I thought they were high in omega 6?

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on July 31, 2011
at 12:12 PM

Nice link Julianne! Plus one

A727956fa3f943057c4edb08ad9e864e

(4183)

on October 25, 2010
at 05:31 PM

FWIW I eat pork and olive oil and chicken and manage to keep my omega 6 below 4%. I just don't go drinking chicken grease :)

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 09:41 PM

good tip, thank you

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 09:41 PM

OK, so the goal is to aim for >4% of total calories from o6. Thanks Mongoose

3c04e97f68c270d7a03861e2daf75f68

(40)

on September 14, 2010
at 09:16 PM

I believe the target is less thank 4% of total calories from omega 6 PUFA's.

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 08:50 PM

Would love to see it. I should edit this question as I didn't phrase it well. I meant how do you determine if you are 4% or under? Meaning is the suggested 4% of o6 that people talk about 4% of total calories or 4% of total fat? (Then I guess you go to nutritiondata.com to determine the breakdown of your food instead of fitday.com)

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on September 14, 2010
at 08:02 PM

I used nutrition data to create an omega6 content spreadsheet... Also has fructose data, I need to finish it and post it to my blog...

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 06:39 PM

(also eating salmon/tuna 2-4 x per week as well) getting ready to lower the fish oil when I feel the inflammation symptoms I have been experiencing quiet down.

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 06:37 PM

Thank you, i will check out nutritiondata.com !

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 06:36 PM

I am doing the same avoiding tactic. I am shooting for grass-fed meat 95% of the time, venison, wild turkey meat and eliminating chicken from my diet. I read where people say something like "I keep my o6 below 4%" so how do determine what is the 4%? Specifically, are ya'll telling me that I cannot figure it out from the limited information that fit day provides? Thanks!

  • D67e7b481854b02110d5a5b21d6789b1

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8 Answers

best answer

2
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on September 14, 2010
at 08:47 PM

Looks like you are only seeing the macronutrient profile option in fitday. There are other charts available with other breakdowns. One of them lists a breakdown of the vitamins and minerals as well, like magnesium, calcium, etc. Included in that breakdown is omega 6 and omega 3 intake. Like others have said, such a breakdown would not be perfectly accurate, but it can give you an idea. Basically, find the right chart option, and fitday will tell you both 3 and 6 intake. It will not do the ratio for you but you can probably do that math for yourself once you have the 2 totals.

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 09:41 PM

good tip, thank you

3
21fd060d0796fdb8a4a990441e08eae7

(24543)

on September 14, 2010
at 04:41 PM

If you go to nutritiondata.com and search for the ingredients that made up your breakfast, you can see how much omega 3 and omega 6 you got. The information is located at the bottom of the page for each particular food (but not for some foods, such as caribou bone marrow).

Not many paleo products are high in omega 6, if they are naturally raised. However, chicken (especially with skin) and pork are high in omega 6, regardless. I generally eat a low omega 6 diet, and rarely eat chicken, pork, or olive oil.

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 06:37 PM

Thank you, i will check out nutritiondata.com !

A727956fa3f943057c4edb08ad9e864e

(4183)

on October 25, 2010
at 05:31 PM

FWIW I eat pork and olive oil and chicken and manage to keep my omega 6 below 4%. I just don't go drinking chicken grease :)

21fd060d0796fdb8a4a990441e08eae7

(24543)

on April 08, 2012
at 12:27 AM

Typo! Thanks Warren D.

77877f762c40637911396daa19b53094

(78467)

on April 07, 2012
at 10:56 PM

"However, chicken (especially with skin) and pork are high in omega 3, regardless." I thought they were high in omega 6?

77877f762c40637911396daa19b53094

(78467)

on April 08, 2012
at 09:18 PM

Thanks for the info. I'm planning to keep pastured chickens at the next place we buy.

21fd060d0796fdb8a4a990441e08eae7

(24543)

on April 08, 2012
at 07:07 AM

No prob. But in the rare case that you get a pastured chicken, their is actually a pretty okay amount of omega 3 in there. I don't recall where I saw the numbers for pastured chicken (Slankers? Some natural chicken farm?), but the difference is pretty marked between them and regular ol' chickens in fat type.

77877f762c40637911396daa19b53094

(78467)

on April 08, 2012
at 06:50 AM

@Kamal, I thought so but I have only recently started looking into O3 and O6 in any kind of detail so I really wasn't sure if you knew something about chicken and pork omegas that I didn't. Thanks, mate.

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on July 31, 2011
at 12:12 PM

Nice link Julianne! Plus one

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 08, 2012
at 08:26 PM

And also, isn't it the arachidonic acid that is inflammatory, not the parent omegas?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 08, 2012
at 08:26 PM

That's why foods like almonds are anti inflammatory and foods like eggs are pro inflammatory.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 08, 2012
at 08:25 PM

Nice link, but who eats over 2oz of almonds a day anyways?

1
4b97e3bb2ee4a9588783f5d56d687da1

on September 14, 2010
at 04:38 PM

I work around this by simply avoiding as much omega-6 as I can

This has been shown to healthier than high but balanced.

I eat omega 3 rich fish twice a week and no longer supplement O3, since my O6 is so low.

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 09:41 PM

OK, so the goal is to aim for >4% of total calories from o6. Thanks Mongoose

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 08:50 PM

Would love to see it. I should edit this question as I didn't phrase it well. I meant how do you determine if you are 4% or under? Meaning is the suggested 4% of o6 that people talk about 4% of total calories or 4% of total fat? (Then I guess you go to nutritiondata.com to determine the breakdown of your food instead of fitday.com)

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 06:39 PM

(also eating salmon/tuna 2-4 x per week as well) getting ready to lower the fish oil when I feel the inflammation symptoms I have been experiencing quiet down.

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on September 14, 2010
at 08:02 PM

I used nutrition data to create an omega6 content spreadsheet... Also has fructose data, I need to finish it and post it to my blog...

3c04e97f68c270d7a03861e2daf75f68

(40)

on September 14, 2010
at 09:16 PM

I believe the target is less thank 4% of total calories from omega 6 PUFA's.

D67e7b481854b02110d5a5b21d6789b1

(4111)

on September 14, 2010
at 06:36 PM

I am doing the same avoiding tactic. I am shooting for grass-fed meat 95% of the time, venison, wild turkey meat and eliminating chicken from my diet. I read where people say something like "I keep my o6 below 4%" so how do determine what is the 4%? Specifically, are ya'll telling me that I cannot figure it out from the limited information that fit day provides? Thanks!

0
1fabb759d0db5f81d0c1466b9708c4fc

(0)

on September 19, 2014
at 09:18 PM

Sorry to say it, but it’s only possible to measure Omega 6:3 with blood test and trying to balance that ratio with simple nutrition in todays world is impossible, especially to achieve a ratio of 3:1.

I had psoriatic arthritis with very serious diagnosis and now I’d consider myself cured using natural Omega 3 oil from a North-European producer. The producer also offers blood tests from a couple of internationally certified independent laboratories, which shows that they are completely sure of their product. My first test ratio was 8,4:1, second after four months 3,4:1 and third a year later 1,6:1 and now I´m fine.

Finally, with a ratio of 3:1 or lower then all lifestyle diseases (skin, joints, asthma, allergies, diabetes 2, high blood pressure, thyroid, osteoporosis, cardiovascular diseases and etc.) will start disappearing. I know lot of recovered people now, including my brother-in-law, who has completely gotten rid of his 30 year old asthma and multiple allergies.

If you’d like more info, feel free to email me at rihozn at gmail dot com.

 

 

0
0d716ae7e248baba35f7ad42efbac38d

on July 04, 2013
at 04:09 PM

A convenient online Omega6/Omega3 calculator:

http://dietgrail.com/omega-3-omega-6-ratio/

0
0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on April 08, 2012
at 04:59 AM

OVERLOAD. Just eat the good stuff.

0
7004f305757fcd9a9894206a52ca1948

on September 14, 2010
at 04:25 PM

The 3:6 ratio depends on how the products are produced, the soil from where it origin. If the cow's have been raised on natural grass or wheat-pellet etc. Very hard to tell what ratio your breakfast is landing on.

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