The abundance of omega 6 in our diet makes it extremely important to understand and monitor the balance between omega 6 and omega 3. These two fatty acids must balance in a ration of 5 to 1. Meaning that for every gram om omega 3 one can eat 5 grams of omega 6.
Maintaining that balance is easier said than done. The main reason is that we lack the basic fatty acid profile of foods. It's hard to find out how much fat there's in a doughnut, let alone to know how much omega 6 is in there. Because of this complexity it is important to take some easy shortcuts:
WellWise posted an easy guide with 10 tips to quickly increase your omega 3 consumption and to minimize the omega 6's in your diet. The article emphasizes the importance of fish oil and krill oil as supplement, encourages to increase canola oil consumption, and describes the omega 6 to 3 ratio's of several kinds of fish.
Omega 3 to omega 6 balance
Bill Lands, a renowned scientist, discovered in the 1990's the correlation between the omega 6 to 3 ratio and heart disease. He has made it his goal in life to spread the knowledge about the importance of the omega 6 to 3 ratio, and he was interviewed by WellWise in 2011. The Bill Lands article "Omega 6 and 3 Balance" is posted here.
Foods with a healthy omega 6 to 3 ratio
Bill Lands reduced the complexity of the omega 6 to omega 3 ratio to a simple index number. He then listed hundreds of foods from high (a good inedex number) to low. WellWise has posted these indexes for:
Omega 6 to 3 balance for vegetables: The vegetable with the best ratio is. The vegetable with the worst ratio is.
The differences between plant based omega 3 (ALA) and fish and krill base omega 3 (EPA and DHA) is explained in another article. The differentiation between plant omega 3 and fish and krill omega 3 is important, because the plant omega 3 ALA needs to be converted to EPA and DHA in our body, and most of us are very inefficient at that. Hardly 5% of the ALA is turned into the valuable EPA and less than 1% is made into the brain fat DHA. Click here to find the table that compares the omegqa 6:3 ratio's ofe krill oil, fish, oil, canola oil and flaxseed oil.