Omega-3s and Omega-6s are named essential fats because our bodies need them to function, but we cannot produce them. 1,2 The ratio of Omega-3s to Omega-6s in the American diet has change drastically over the last 50+ years. I believe, this is one reason for the rise in cancer and other diseases. According to Servan-Schreiber, over 50 years ago humans consumed close to a 1:1 ratio of Omega-3 to Omega-6 in our diets. In the last decade, he references typical ratios in our society of 1:15 and sometimes up to 1:40! Blaylock supports a sharp increase in his writings by stating the consumption of Omega-3s is at an all time low. In this case we really are what we eat!
What is the big deal, these are essential fats, right? Omega-6s are known to promote inflammation, coagulation, rigidity in cell walls, store fat, increase insulin levels and decrease immune function. 1,2 All of these functions are most likely why Omega-6s have been linked through several studies to cancer and are considered procarcinogenic. 1,2,3,4 On the other hand, we have “the good fats”, Omega-3s. These fats assist in the development of the nervous system, create more flexibility in cell walls, limit the formation of fat cells, and reduce inflammation.1,2 Both are essential, but it is also crucial to pay attention to the ratio of consumption so these Omegas can have balance within our bodies and aren’t given the chance to promote overstimulated inflammation and abnormal cell growth.
This balance has proved to be difficult over the last several decades with agricultural changes and the increased consumption of commercially prepared foods.1,2,3 The oils in our foods are crucial when looking at this ratio. Oils containing high amounts of Omega-6s are: safflower oil, sunflower oil, corn oil, peanut oil, and soybean oil.1,2 Which are used in high amounts in most of the foods we consume. You can make a difference in your diet by substituting with olive, canola or flax seed oil. Personally, I have started cooking everything with olive oil and I haven’t been able to tell a difference.
If you want to make a positive impact on your diet by looking at the essential fats you are consuming, be sure to read labels when shopping. I have noticed some products advertising they are made with olive oil when they actually have greater quantities of other oils present and only a small portion of olive oil. For this reason, I make my own mayonnaise out of light tasting olive oil and keep a small container of commercial mayo for when we run out of the homemade version. Also of note, vegetables contain Omega-3s, but they are not in high enough concentration to provide enough of this essential fatty acid for our bodies to function. See below a list of foods which have Omega-3s.
Foods Balanced with Omega-3s:
| Eggs with increased Omega-3s or from chickens fed linseed | Kidney Bean |
| Canola oil | Mussels |
| Snow Crab | Green vegetables (Broccoli Raab, spinach, and lettuce) |
| Fish (Atlantic Cod and tuna) | 100% Grass Fed Meats |
| Flaxseed | |
| Mangos |
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References:
1. Servan-Schreiber D. Anti Cancer a New Way of Life. Penguin Books, 2009
2. Blaylock RL. Natural Strategies for Cancer Patients. Citadel Press Books, 2019.
3. Turner KA. Radical Remission Surviving Cancer Against All Odds. HarperCollins, 2014.
4. Williams BA. Surviving “Terminal” Cancer. Fairview Press, 2002.
5. Whitbread, D. Top 10 Foods with the Highest Omega 3 to Omega 6 Ratio (myfooddata.com) as accessed on 8/26/2021. Updated by author on July 28th, 2021.
