- June 4, 2012 at 11:15 am #83902
Chris24MemberTopics: 12Replies: 329
I have seen a lot of negative reports about vegetable oils not being good for people, increasing inflammatory responses, and especially bad for those with candida. I am confused about the whole saturated fat vs unsaturated fat question aswell as I keep hearing different things. Can anyone elaborate on whats really going on here?June 4, 2012 at 12:26 pm #83911
JavizyMemberTopics: 20Replies: 945
I can probably find some good blog posts that explain everything on my PC, but the basic problem with them is the omega-6 to omega-3 ratio. They’re used to create pro-inflammatory and anti-inflammatory signalling molecules respectively (lookup eicosanoids on Wiki), and a ratio of around 2:1 (the exact number is debated) is needed for health. Most vegetable oils are at least 60% omega-6, with generally negligible amounts of omega-3. Given the lack of fatty fish and other sources of omega-3 in the diet, it’s no surprise Americans are estimated to have a ratio as high as 22:1.
Omega-3 fatty acids are also extremely sensitive to light, heat and air, so any contained in heavily processed vegetable oils (basically all of them) will be denatured and oxidised and more harmful than good. The oxidation and other “leftovers” from processing like traces of solvents and heavy metals are another reason they’re so unhealthy. Margarine still contains trans-fats and is literally closer to plastic than anything you can call food. Avoid them all like the plague. Virgin olive oil is unprocessed and contains less than 10% omega-6 content, so it’s fine to use.
As far as candida goes, I believe it gets on well with omega-6s and can use them to construct biofilms. I don’t know any more than that, but you might find something on Google or PubMed if you search “candida PUFAs” or something. I think you mentioned depression before, so you might be interested in Mental Health and Omega-3/6 Ratio that I posted in the stress thread. There’s a lot more to an omega-3 deficiency than just inflammation.June 4, 2012 at 2:48 pm #83925
orka1998ParticipantTopics: 53Replies: 673
I’ve been meaning to ask you about this and the current post prompted me to do so here, hope you see it and respond if you can.
I am unable to maintain omega 3 intake from food on constant basis so I am looking at omega 3 supplement. Most of them have combination of omega 3, 6, and I think 9 as well (cant remember the third really). So does this mean these supplements have correct ratio of omega 3 and omega 6? How do I know what ratio should be? Also, if my supplement contains omega 6, I can easily go overboard if I eat a food that also contains it (for example having scrambled eggs).
Can you please give me an advice about this? Also, how much of the omega 3 should we take daily?
Looks like you researched this subject a lot so I would like to use what knowledge you gathered if you don’t mind.
Thanks in advance!
ArijanaJune 5, 2012 at 2:04 am #83967
JavizyMemberTopics: 20Replies: 945
You’ll get all the omega-6 you need from animal products (including eggs) and olive oil, so you don’t want it in a supplement. It’s also contained in brans and buckwheat, and in high amounts in nuts (100g almonds contains 12g omega-6 and 6mg omega-3), so you need to go easy on these.
The amount of fish oil you need really depends on your omega-3 status. I don’t remember you mentioning any outright inflammatory symptoms, so you might be okay with just a gram or two a day. Some people need to take up to 12g to get their symptoms under control. Most capsules contain 1g, and are pretty cheap. You want to watch out for mercury though. Good brands are distilled. You also need some saturated fat to absorb and help protect them, so take them with eggs, ghee, coconut oil, meat etc.
If you don’t want to take so many capsules, you can eat fatty fish a couple of times a week. I think you said you eat sardines often, so your omega-3 status is probably fine, since you’ve been off the vegetable oils and processed foods for a long time now. Salmon is 10% fat, so a couple hundred grams is probably a week’s worth of supplements.
I don’t think it’s something to panic about, but just keeping your 3/6 ratio in mind will benefit your health in the long run. When there’s too much omega-6, omega-3 is basically useless, because they compete for the same enzymes. It’s like trying to send a cat to steal a lion’s food. If you have a look on Science Daily, you’ll see omega-3 linked to heart health, preserved vision, male fertility, nerve regeneration, good memory, protein uptake – it’s a big list of benefits for something so easy to get!
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