Why our food contains too much omega-6 and what the health consequences are

Introduction

Our diet has changed considerably in recent decades, which has led to a significant change in ingredients. Of particular concern is the increasing omega-6 fatty acid content in our food, the health consequences of which are often neglected. In this article, we will show why our food has an excessive omega-6 content and what effects this has on our health.

Omega-6 pro-inflammatory

Inflammation is a completely normal process that is there to protect the body from attack and to heal wounds. However, if inflammation is too strong or unresolved, it can lead to tissue damage, disease and other problems. In people who eat a Western diet, arachidonic acid (ARA), an omega-6 polyunsaturated fatty acid, plays an important role in inflammation. It is found in the membrane phospholipids of cells involved in inflammation. ARA is a precursor of pro-inflammatory messenger substances, including the well-known prostaglandins and leukotrienes.

As a result, there are now anti-inflammatory drugs that influence the ARA metabolic pathway. These can be used to successfully combat inflammation. It is therefore assumed that an increased intake of the omega-6 fatty acids ARA or their precursor linoleic acid (LA) increases inflammation.

On the other hand, there is also evidence that a diet high in omega-6 impairs the anti-inflammatory effect of omega-3. The interplay between omega-3 and omega-6 fatty acids and their lipid mediators in connection with inflammation is therefore quite complicated and not yet fully understood.

What are omega-6 fatty acids?

Omega-6 fatty acids are essential fatty acids that the body cannot produce itself and must therefore be obtained from food. They play an important role in various bodily functions, including the regulation of inflammation and cell membrane structure.

Why do our foods contain too much omega-6?

Processed foods and vegetable oils

One of the main reasons for the high omega-6 content in our diet is the widespread use of processed foods and vegetable oils. Industrial vegetable oils such as soybean oil, corn oil, sunflower oil and safflower oil are rich in omega-6 fatty acids and are often used in processed foods, fast food and ready meals.

Changing agricultural practices

Modern farming practices have also contributed to a higher omega-6 content in our food. Animals fed on grain and soy have a higher omega-6/omega-3 ratio in their meat and dairy products compared to animals raised on pasture.

Health consequences of a high omega-6 content

Chronic inflammation

A high omega-6/omega-3 ratio can lead to chronic inflammation in the body. Omega-6 fatty acids promote the production of pro-inflammatory substances, while omega-3 fatty acids have anti-inflammatory properties. An imbalance in favor of omega-6 can therefore lead to a variety of inflammatory diseases.

Autoimmune diseases

Chronic inflammation is an important factor in the development of autoimmune diseases such as rheumatoid arthritis, lupus and Crohn's disease. A high omega-6/omega-3 ratio can increase the risk of these diseases.

Heart diseases

A high omega-6 content in the diet can increase the risk of heart disease and strokes. Omega-6 fatty acids promote the formation of inflammatory substances that can damage blood vessels and increase the risk of cardiovascular disease.

Allergies and asthma

A high omega-6/omega-3 ratio can increase the risk of allergic reactions and asthma. Omega-6 fatty acids promote the production of leukotrienes, which are involved in allergic reactions. An imbalance in favor of omega-6 can therefore lead to an increased susceptibility to allergies and asthma.

What can we do?

Reduction of processed food

A first step towards reducing the omega-6 content in the diet is to reduce the consumption of processed foods and fast food. Instead, fresh, unprocessed foods should be preferred.

Use of healthier oils

Instead of industrial vegetable oils, healthier oils such as olive oil, avocado oil and coconut oil, which have a more favorable omega-6/omega-3 ratio, should be used.

Increase your omega-3 intake

The inclusion of Omega-3 fatty acids can be increased by eating oily fish, linseed, chia seeds and walnuts. Omega-3 supplements can also be a useful addition.

Conclusion

Our modern diet contains too much Omega-6 fatty acidswhich has significant health consequences. A high omega-6/omega-3 ratio can lead to chronic inflammation, autoimmune diseases, heart disease and allergies. By reducing our consumption of processed foods and increasing our intake of omega-3 fatty acids, we can restore the balance and improve our health.

Sources

ScienceDirect: Omega-6 fatty acids and inflammation https://www.sciencedirect.com/science/article/abs/pii/S0952327818300747