Nutrient Food Sources

Omega 3 and 6

Omega 3 and 6 fatty acids are both ‘essential fatty acids’ because they must be obtained from the diet.  Both types have health benefits that range from aiding fertility, heart health, healthy blood pressure, skin health and mental health.

The omega 6 to omega 3 ratio in the diet should be between 4:1 if possible. Vegetarians are likely to have a much higher ratio of the plant based omega 6 oils than the omega 3 oils (that are mainly found in oily fish). Some plant foods such as walnuts, flax and pumpkin seeds contain omega 3 oils, but alongside omega 6.  To obtain any omega 3 therefore vegetarians normally have to consume a much higher ration of omega 6.  This can essentially present itself as an omega 3 oil deficiency with symptoms such as depression, dry skin, inflammatory health problems, high blood pressure, tingling in the arms or legs, being prone to infections, finding weight loss difficult or memory decline.

Source: Udo Erasmus, Fats That Heal, Fats That Kill, Alive Books 1993